Oct 84 min read

12 Super Foods For Your Thyroid This Autumn

People walking though outdoor Autumn market

With the crisp autumn air settling in, it’s the perfect time to turn up the heat in your kitchen and whip up some delicious, nutrient-packed meals that will nourish your thyroid and have you feeling your best! 🍂 Whether you're snuggling up in a cozy sweater or going for colourful walks amongst the falling leaves, autumn brings a whole new world of comforting foods that can help support your Hashimoto's and boost your energy, mood, and overall health.

Imagine indulging in warming soups, hearty veggies, stews, and roasts with flavoursome spices, all while knowing you’re doing something amazing for your body. No more wondering what to eat—let’s take the guesswork out and dive into some delicious, nutrient dense and thyroid-friendly ingredients that will not only satisfy your Autumn appetite but also support your overall health.

Are you ready to embrace the season with open arms (and an open fridge)? Here's a list of 12 super foods for your thyroid this autumn, support your immune system, and help you feel more energised and balanced.

Here Are 12 Superfoods For Your Thyroid This Autumn That Will Support Immune Health:

Pumpkin, Squash & Roasted Pumpkin Seeds

Rich in beta-carotene and antioxidants like vitamin C , pumpkin and squash supports thyroid hormone production and immune health. Its fibre also helps maintain stable blood sugar levels. If you roast the seeds from both you can create a fantastic snack packed with zinc, magnesium, and healthy fats, all of which are essential for thyroid health. Zinc plays a vital role in thyroid hormone production and immune function, while magnesium helps with the conversion of T4 to the more active T3 hormone. These tiny seeds are also rich in antioxidants, which can reduce inflammation, a common concern for those with autoimmune disease. Roasting pumpkin seeds adds a delicious crunch, making them a perfect thyroid-boosting topping for soups, salads, or just as a snack!
Brussels Sprouts

A cruciferous vegetable, Brussels sprouts provide fibre, vitamin K, and vitamin C, all supporting detoxification and reducing inflammation. While goitrogens in cruciferous veggies can affect thyroid hormone synthesis, cooking them minimises this impact.
Beets

are rich in B vitamins, Vitamin C, iron and antioxidants including betaine, which supports liver function—a critical organ for thyroid hormone conversion from T4 to T3. Their natural nitrates also promote healthy circulation and energy levels.
Swiss Chard

High in magnesium and iron, Swiss chard helps regulate thyroid hormone levels and boosts overall energy. Magnesium is essential for converting T4 to T3, and many with Hashimoto’s are deficient in it.
Bone Broth

is rich in collagen, gelatine, and amino acids like glycine and proline, which support gut health and reduce inflammation—both critical for thyroid function and immune regulation in people with Hashimoto’s. It also provides essential minerals like magnesium, calcium, and phosphorus, which are important for overall thyroid health. A healthy gut helps with better nutrient absorption, supporting the production and conversion of thyroid hormones.
Mushrooms

are not just delicious; they're also a powerhouse for thyroid health! Varieties like shiitake, maitake, and reishi are rich in antioxidants, vitamins (especially B vitamins), and minerals like selenium, which is essential for proper thyroid function. Selenium helps reduce oxidative stress and can support the conversion of T4 to T3, making it crucial for those with Hashimoto’s. Additionally, mushrooms contain compounds that may help modulate the immune system, providing further support for thyroid health.
Pomegranates

Pomegranates are full of antioxidants, including polyphenols, which help lower inflammation and support gut health. They also provide fibre and potassium, supporting heart health and regulating blood pressure, which can be affected by thyroid dysfunction.
Cranberries

A good source of iodine, cranberries support healthy thyroid hormone production. They also contain antioxidants that reduce oxidative stress, which can contribute to inflammation in the thyroid gland.
Walnuts

Rich in omega-3 fatty acids and selenium, walnuts help reduce inflammation and support immune function. Selenium is especially important in balancing iodine levels and protecting the thyroid from oxidative damage.
Turmeric

A powerful anti-inflammatory spice, turmeric contains curcumin, which helps reduce systemic inflammation. For those with Hashimoto’s, managing inflammation is critical to protecting the thyroid from autoimmune attacks.
Cinnamon

is a warming spice with potent anti-inflammatory and antioxidant properties, making it beneficial for those with Hashimoto’s and autoimmune disease. It helps regulate blood sugar levels, which is crucial since blood sugar imbalances can negatively affect thyroid health. Cinnamon also promotes better circulation and may help reduce inflammation throughout the body, including in the thyroid gland. Its ability to stabilise blood sugar can improve energy levels and prevent the spikes and crashes that are often linked to thyroid imbalances.
Liver, Heart, and Kidneys (Organ Meats)

Organ meats like liver, heart, and kidneys are nutrient powerhouses for thyroid health. They are rich in iron, selenium, zinc, and B vitamins, all of which are crucial for thyroid hormone production and conversion. Selenium, in particular, protects the thyroid from oxidative stress and helps regulate iodine levels. Liver is a fantastic source of vitamin A, which supports thyroid function, while heart provides CoQ10, important for energy production and reducing inflammation. Organ meats are also highly bioavailable, meaning the body can easily absorb and use their nutrients, making them excellent for people with Hashimoto's who may struggle with nutrient deficiencies.