The wonder behind mineral #3, Zinc, for maintaining healthy thyroid function. We have already discussed Selenium and Iodine. Zinc is wonder mineral and support of over 300 functions carried out by our wonderful bodies! Thyroid health is just part of what this mineral does for us.
Let’s have a closer look at Zinc.
From a food standpoint, zinc may be a less familiar dietary mineral than iron, calcium or sodium. It is very important to our metabolism. Like magnesium, zinc is used as a co-factor by a number of critical enzymes. There are more than 300 zinc-dependent enzymes in the human body. So, even a mild dietary deficiency of zinc can health implications. Thyroid function is just one of several.
The importance of this mineral to multiple body systems makes it even more important for us to get an adequate amount of zinc in our daily diet. Although there is some amount of zinc in many whole – unprocessed – foods, no individual food ranks as an excellent source of this mineral except maybe oysters. What this indicates to me, is throwing a wide net over my diet and ensuring I vary my diet to include as many natural sources of zinc as I can before adding supplements. I have included a food chart for you below. Its very detailed and may help you priorities where you source your zinc.
Before we venture down the food track, lets have look at all the functions this mineral supports in our bodies. I suspect you will have a greater apparition for this wonderful mineral. Also keep in mind, you need 11 milligrams from your diet or supplements daily to maintain these functions.
How Zinc supports the body
Immune Function – Diets low in zinc can induce measurable reductions in the activity of the immune system. These reductions occur relatively quickly, in a matter of weeks. And can be restored very quickly once zinc levels are restored. Elderly individuals are especially prone to developing reduced immunity related to poor zinc nutrition. Even in this at-risk population, restoring zinc status appears to reverse the detrimental changes within weeks.
According to The Worlds Healthiest Foods (WHFoods) website, one research group has gone so far as to recommend using a Mediterranean-style diet to protect against zinc deficiency in elderly individuals.
Skin Health – Researchers have been able to induce acne symptoms in young men by feeding them diets deficient in zinc. This effect occurs surprisingly quickly, with one research group demonstrating a significant change in skin health within 12 days of depleted zinc foods. Other researchers have been able to demonstrate a number of other skin and related symptoms, including facial rash, foot fungus, and canker sores. Again, each of these changes was reversed when zinc was brought back into the diet. The significance of this study suggests that too little zinc from your diet can be a factor in compromising skin health, and that it’s worthwhile building your zinc intake up to recommended levels in order to support the health of your skin.
Sensory Organs (taste and sight) – Acute depletion of zinc can causes loss of the sense of taste and appetite. The level of zinc deficiency necessary to cause these changes appears to be more severe than the immune system changes. The other factor that can affect taste is often related to cancer treatment or anorexia. One study suggests that about 15% of elderly people who lost their sense of taste did so due to zinc deficiency, and some others did so due to more serious conditions. If you lose your sense of taste, make sure to report this to your doctor.
Zinc is also critical to vision. It works together with vitamin A to help sense light and to send nerve impulses to the brain. Although we don’t currently know how much of age-related vision loss is due to zinc deficiency, researchers have shown that zinc levels in the retina (the part of the eye that sees light) decline in tandem with vision loss.
Male Reproductive Health – Advanced deficiency of zinc can impair motility and number of sperm. In one study, young male volunteers ate a diet with only 10% of the Daily Value requirement (15 milligrams) for a little over a month. Researchers measured sperm quality and quantity before and after the zinc-deficient diet. This study demonstrated that even brief periods of severe zinc deficiency can lead to measurable changes in sperm composition and quantity. Studies correlating diseases known to impair zinc nutrition with reduced fertility seem to second this conclusion.
Thyroid Health – according to Dr. Nikolas Hedberg – “Of all the supplements out there for thyroid health, zinc may actually be my favorite because of its versatility and broad-spectrum use. Many supplements are only effective for one aspect of thyroid function, but Zinc is effective for many types of thyroid dysfunction. The T3 receptor requires zinc to function properly so a deficiency may result in subclinical hypothyroidism even though your lab tests look normal. Additionally, zinc is required for proper conversion of T4 into T3.
Zinc is also the second most abundant element in the body second only to iron. You must have adequate zinc levels to properly metabolize vitamin D and vitamin A, both of which are vital for thyroid health. Proper thyroid hormone levels are required for zinc absorption and metabolism, and zinc is required for healthy thyroid function. This creates a vicious cycle if either one of these becomes out of balance.
Zinc-Adrenal-Thyroid Connection – Excessive cortisol levels will impair thyroid function in many ways including abnormal TSH levels, decreased conversion of T4 into T3, and elevated reverse T3. For those who are under a lot of stress, zinc supplementation has been shown to lower cortisol levels thus reducing the negative effects of stress on your thyroid.”
For more information and for your own research, I recommend further reading from these wonderful writers:
The Adrenal Thyroid Revolution by Aviva Romm, M.D.
Hashimoto’s Protocol by Izabella Wentz PharmD, FASCP
The Thyroid Connection by Amy Myers, MD
What about Signs of low zinc?
So how do you know if you are low on zinc? Great questions and as usual our unique bodies give us signs – we just need to learn to read these signs. Here are a few for you to consider:
Slow wound healing
White spots on your fingernails
Hair loss (alopecia)
Poor immune system function (you catch everything that is going around and it takes forever to get better)
Impotence and low testosterone in men
Poor brain function
Insulin resistance (difficulty metabolizing carbohydrates)
Poor vision and hearing
Loss of taste
Low Free T4 and Free T3 levels (30% decrease in Zinc deficiency)
Elevated reverse T3
Elevated thyroid antibodies (including thyroid peroxidase and anti-thyroglobulin
Low growth hormone levels)
Ah and the wonders of Whole Foods!
What wonderful foods can you enjoy in your diet that will help you maintain your daily zinc requirements. According to The Worlds Healthiest Foods these are the foods can and should add into your diet in addition to Oysters.
Note about oysters – a typical oyster weighing approximately one ounce will contain about 8-9 milligrams of zinc. So, two oysters would put you over the WHFoods recommended daily amount of 11 milligrams.
|World’s Healthiest Foods ranked as quality sources of
|Beef||4 oz||175.0||4.09||37||3.8||very good|
|Spinach||1 cup||41.4||1.37||12||5.4||very good|
|Asparagus||1 cup||39.6||1.08||10||4.5||very good|
|Mushrooms, Shiitake||0.50 cup||40.6||0.96||9||3.9||very good|
|Mushrooms, Crimini||1 cup||15.8||0.79||7||8.2||very good|
|Sesame Seeds||0.25 cup||206.3||2.79||25||2.2||good|
|Pumpkin Seeds||0.25 cup||180.3||2.52||23||2.3||good|
|Garbanzo Beans||1 cup||269.0||2.51||23||1.5||good|
|Green Peas||1 cup||115.7||1.64||15||2.3||good|
|Beet Greens||1 cup||38.9||0.72||7||3.0||good|
|Summer Squash||1 cup||36.0||0.70||6||3.2||good|
|Swiss Chard||1 cup||35.0||0.58||5||2.7||good|
|Brussels Sprouts||1 cup||56.2||0.51||5||1.5||good|
|Sea Vegetables||1 TBS||10.8||0.33||3||5.0||good|
|Bok Choy||1 cup||20.4||0.29||3||2.3||good|
Table direct from The Worlds Healthiest Foods website.
Let’s put this into practical terms…
To summarize, the mineral zinc is essential for our overall health and wellbeing. There are more than 300 zinc-dependent enzymes in the human body. And when we lack zinc, the impacts can be observed visually and physically. Zinc supports multiple hormone conversions for proper Thyroid function – as well as supporting our sense of taste, sight, male fertility and skin health. It also is a huge support to our immunity. Additionally, zinc helps with elevated cortisol levels resulting from extreme stress, which can result in an overabundance of reverse T3. An overabundance of reverse T3 has the symptoms of Hypothyroidism. Which affected me for several years!
Your turn. Now is the time to ensure you are getting your daily dose of zinc. The daily recommend amount adults need is 11 milligrams. Refer to the chart above and enjoy a wide range of foods, daily, in your diet. Try to ensure a zinc rich food makes into your weekly meal plan for daily consumption, and enjoy the riches your diet can offer your bodies ongoing health.
To Your Good Health!
The Wonders of Iodine and Your Thyroid Health
Last week I shared the start of journey to support your thyroid while exploring foods for specific minerals which have shown to support our thyroid. The start of our journey was around the mineral Selenium. What did you think? Was the information helpful? Are you eating your Brazil nuts?
This week we continue to have a closer at our Thyroid. We are looking at Iodine, one of the 5 essential minerals for optimal Thyroid health..
In our overall human population about 1/3 of us are deficient in Iodine -. Hmm, I wonder if we are aware of this. Do you know if you are deficient? Did you know that iodine is one of 5 critical minerals to support healthy thyroid hormone production? Our bodies don’t produce this mineral we need to get it from our food.
Your thyroid gland is uniquely different from the adrenals and ovaries/testes because the thyroid makes hormones from iodine while the adrenals and gonads both produce fat soluble hormones made from cholesterol. This goes along way to understanding that in order to have the thyroid producing thyroid hormones, we need iodine in the body! And yes, you can get this from your diet. And you can also use supplementation. Before you make any changes however, I would recommend you have your iodine levels checked. Adults typically require 150 micrograms (mcg) per day. Pregnant and breastfeeding women need 200 mcg per day.
Whole Food sources of iodine are found in many types of foods and are most concentrated in foods like:
diary (more from the production process then the food)
Iodised salt (not your best option)
Soy (NOT IN EXCESS)
Cruciferous vegetables – cabbage/broccoli/cauliflower/brussels sprouts (NOT IN EXCESS)
Sea vegetables – Arame/Nori/Kombu/Wakame/Hijiki/Dulse/Agar/Kelp
The human body is not capable of manufacturing iodine; so it needs to source it from our food and supplements. We also know where we can source iodine, lets have a look at what happens when we either have too much or too little of this mineral.
Too Much Iodine – Iodine is required for the production of thyroid hormones. Iodine is primarily taken in through the diet, with the recommended amount at 150 μg per day in adults who are not pregnant or lactating. In some cases, too much Iodine can result in a thyroid condition called Hyperthyroidism. A number of conditions can cause Hyperthyroidism and the most common one is Graves’ Disease (an autoimmune condition). One of the visible signs is growth in the neck know as a goiter. Other signs of Hyperthyroidism include:
inability to concentrate
fine, brittle hair
nausea and vomiting
breast development in men
Summary a report from NIH – Although excess iodine exposure generally does not result in any apparent clinical consequences, thyroid dysfunction can occur in vulnerable patients with specific risk factors, including those with per-existing thyroid disease, the elderly, foetuses and neonates. As iodine-induced hypothyroidism or hyperthyroidism might be either subclinical or overt, excess iodine exposure should be suspected if the aetiology of thyroid dysfunction is not discernible.
Too Little Iodine – When we are low in iodine our bodies are cleaver and tell us this news by displaying. In some cases, when the low levels of iodine impact your thyroid’s ability to produce thyroid hormones you can develop the condition know as Hypothyroidism. Some of the symptoms associated with Hypothyroidism are also symptoms of low iodine:
increased sensitivity to cold
elevated blood cholesterol levels
I suspect many of you are very familiar with some or all of these symptoms. You might also recall low levels of Selenium have similar impacts on fatigue, thinning hair and muscle weakness. As noted above, iodine is one of the critical minerals your thyroid needs to make thyroid hormones. Thyroid hormone controls your metabolism and other important body functions.
If you feel you are not getting enough or want to just check on your levels, I recommend you get a urine test. The most reliable way to check your iodine intake is to ask your doctor to order a urine test. Your doctor/Naturopath/ may also use a blood test to ensure that your thyroid hormone levels are normal.
Please note – This information is not a full review of Thyroid conditions. Rather a summary of one of the five minerals necessary for proper Thyroid function. If you would like more information around Hypothyroidism ( and Hashimoto which is the autoimmune condition) or Hyperthyroidism, please click on the links.
Iodine is one of five essential minerals necessary for proper Thyroid function. Together with the other 4 minerals (selenium, zinc, iron, and sodium) your thyroid can produce the necessary thyroid hormones necessary for its proper function. Each mineral is important so maintaining balance is what matters.
So how can you help your body maintain that wonderful mineral balance and help your thyroid do its work?
Here are my top 4 suggestions:
(1) Eating a diet rich in WHOLE REAL food, that is varied. Excessive amounts of Soy products and cruciferous veggies is not recommended. Both are great sources of iodine, but with many foods, excess can cause opposing effects. So please keep your diet balanced.
(2) add in or continue your exercise – walking and yoga are great.
(3) have good quality sleep every night
(4) maintain a positive mind set.
The flavour for the month June has been Habits and Goals. To round out the discussion I am sending you your own Habit Checklist and mini guide. The Guide is a great tool to help you focus on changing habits which no longer serve you.
Please keep in mind, perfection is not necessary. Small meaningful steps and actions are what will propel you forward. Steady progress is what will win the day.
If you are seeking support and help to identify habits that no longer serve you, my core 6-month program is a great place to start. Please feel free to reach out and get in touch or view on my website- Working with me.
I have a few more things for you to check out. I have a new community Facebook page dedicated to you. It’s called The WHOLE YOU, Warmly Nourished and you can find it by clicking here.
The other new thing I have added, is a monthly Master Class. Each month I will be sharing information around what I love – topics will vary, however, will stay focused on REAL FOOD. These master classes will be live with a recording. I would love you to join me live – but if that isn’t possible you can always book in and I will send you the current month’s recording.
Each month I will post the topic and booking link in the community Facebook page, as well as my Business Facebook page – Warmly Nourished The next Master Class is planned for Wednesday, July 8th. Topic for July will be OILs. Which oils should you use in your kitchen? A comprehensive look at the BAD the GOOD and the BEST.
Have a wonderful week and look out for my next master class.
I am talking about HABITS and GOALS
Late last month, May, I sat down with the lovely Jessica Lee of the Spark Effect. We discussed the nature of HABITS and what I term Goals for your Soul. I even recorded the chat for you to have a listen to.
When you want to change a habit, the key is to keep it enjoyable. Take small steps that are have purpose and keep you focused on the new behaviour you want to achieve.
As Jessica stated, “we can create big change through small, consistent, enjoyable steps, getting our reward centre activated and creating new neural pathways”.
I know this approach works; I have been coaching clients toward new habits ONE*STEP*AT*A*TIME for over 5 years.
The other topic we covered was GOALS. I love working on goals with my clients. As a way to help my clients focus on what they really want, I started calling them GOALS FOR YOUR SOUL. As Jessica stated, (and I agree whole heartedly),”if you are looking to set goals driven with purpose, it often requires getting back in touch with what you want and NOT what you feel you ‘should’ be doing with your life”.
I hope you enjoy our conversation and pick up some useful information. Just click HERE for the link.
I have a few more things for you to check out. I have a new community Facebook page dedicated to you. It’s called The WHOLE YOU, Warmly Nourished and you can find it by clicking here.
And I have also started a monthly Master Class. Each month I will be sharing information around what I love – topics will vary, however, will stay focused on REAL FOOD. These master classes will be live with a recording. I would love you to join me live – but if that isn’t possible you can always book in and I will send you the current month’s recording. Each month I will post the topic and booking link in the community Facebook page.
Have a wonderful week and look out for my new eBook on habits coming out at the end of this month. If you are enjoying my newsletters feel free to share them.
Its been a rather unique world we have all shared for the last 8 weeks, and it looks like things will slowly go back to? Old normal, New Normal or What? As this period starts to be revealed it might be time to start noticing how you’re feeling/coping. Observing your contemplations.
Once upon a time I use to think of meditation as a total waste of time. Too disciplined for someone like me who couldn’t sit still. I use to leave my yoga classes when it was time for Savasana (corpse pose) The thought of being quiet and still seemed unnatural for me. And if you have known me for any length of time, I give you permission to laugh out loud right now.
Do I still feel like this? No, not really. I had to change the language in my head from classical vision of meditation to Contemplations. This term is easier for me to get my head around. So now I take moments out each day to be quite and just contemplate the world around me, how I am feeling, or work through any issues from a calm place.
I have only just come into this practice– it started back in late 2012 after I had moment of…..well…..panic (visit the about me page on my website) and I needed to make some changes. Over time, I have gotten better with this practice, and taking the time to reflect on what comes up.
I have noticed when I don’t do my early morning contemplation, my day doesn’t flow– it’s like it’s a mad rush and I can’t focus on what is important for that day.
Here are some wonderful things I would like to share with you if you have not found a practice for yourself.
- The personal insights that you gain from your contemplations can bring you to a deeper awareness of yourself.
- You may find that making it a point to connect with the part of yourself that is linked to your inner wisdom or create deeper connection to your physical body.
- Over time, you may want to start a contemplation journal/diary to capture what it is you are feeling. The trick is not to edit yourself. Instead you will want to:
a. notice you observations and when you can, write them out as a stream of awareness. Your thoughts may seem disconnected or random and that is fine.b. the capturing of your observations is merely a way to capture your ideas. Its not a book or an essay, it’s just your observations.c. after a while, you might notice patterns emerge that can give you a better idea about what your thoughts truly mean.I am just starting my own journaling practice, and I’m not very good with the practice yet. I will keep going and work through my issues and see what happens on the other side.I have been told, and I believe it, a meditation journal can be a wonderful way to record the messages that we receive from our spiritual intuition.
I was thinking as the world starts to reopen this might be a good time to start observing how you are feeling.