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Top Thyroid Nutrients – Zinc

Our thyroid glands are very nutrient hungry.  Alongside making sure you eat balanced meals (you can download the free balanced meal planner for hormonal harmony here) these are my top 4 Micronutrients for optimal thyroid function.  There are some tips on how you can maximise these in each meal too and some signs that you may be deficient.


Zinc is important for hormone balance, including thyroid hormones and also for our gut.  Gut issues are often at the root of thyroid issues, it makes sense when you consider that that is where our nutrient absorption takes place and our thyroid glands are nutrient hungry.  If you have autoimmune thyroid disease my first focus is always going to be your gut.  Zinc is also important for our sexual function and so many  ladies tell me they have no libido. 

Here are Some signs of zinc deficiency 

Frequent infections – Viruses (cold/flu, warts, mouth ulcers, Bacterial infections like UTI’s, sinus infections etc

Skin problems like acne, boils, eczema, dermatitis, psoriasis 

Gut symptoms including reflux

Hair loss or premature greying

Loss of smell and taste

Body odor (teenage boys are the highest risk group)

White spots on nails

Food Sources of zinc:

The best food sources of zinc are animal based – red meat, poultry, shellfish, egg yolks (not whites) and cheese. 

Next we have Nuts: Brazil, almond, cashew, chestnuts, peanuts, pecan, pine, walnuts  Seeds: Sesame seeds & Tahini + Sunflower seeds are the best.

Plants: Garlic, Green peas, Parsley – fresh, Basil – fresh, Broad beans, Butter beans, Spinach, Mushrooms & Sundried Tomatoes.

You can maximise the nutrition from grains, seeds and nuts from soaking, sprouting or fermenting them (sourdough etc) and avoid tea and coffee around meal time.  

Zinc will be displaced when you are sick, eat lot’s of sugar or have heavy metal toxicity (which is a big risk factor for thyroid disease as nearly every heavy metal displaces zinc).

If you eat an animal free diet or have signs of deficiency then consider a zinc supplement. 

If you would like to check out my other 3 top recommended thyroid nutrients click the links below.  I hope you have found this post and series helpful.  Remember Nutrition is not a one sized fits all and if you want a personal take on the top nutrients for you check out the offer below.

Vitamin D


Vitamin A

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If you want a personalised take on the best nutrients are for you right now, consider a Health and Hormone audit. You can get started today with a personal assessment and recommendations for only $147 NZD.    If you suspect a thyroid disorder I can give you recommendations for testing, supplements and nutrition to help you get clear on what is going on and get you started on the path to feeling much better.

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Julie McGill

Holistic Clinical Nutritionist helping Women thrive naturally through Hormonal Shifts.

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Hi, I'm Julie

I help Women thrive through Hormonal Shifts. I’m a Qualified & Holistic Clinical Nutritionist.

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