SALT LAKE CITY — Although the thyroid is just a small gland at the base of your throat, it makes and stores some very essential hormones that have an effect on your metabolism, mood, energy levels, heart rate and more.

Hormones T3 and T4 are both important in influencing key metabolic pathways that control energy balance by regulating energy storage and expenditure. In other words, they regulate fat and carbohydrate metabolism, how much we burn and how much we store. Calcitonin is another important thyroid hormone that plays a role in regulating calcium absorption in bones, this is key to good bone strength over time.

So what foods can you eat to support a healthy thyroid?

The most important nutrient in thyroid health is the mineral iodine, it is essential to thyroid hormone production. So much so that most table salt is fortified with iodine to ensure an adequate intake in the general population. The daily required intake is 150mcg a day, this can be achieved through.5-.75 tsp of iodized salt. For those who are limiting salt intake for health reasons, there are other common dietary sources such as seaweed, saltwater fish and dairy products.

Here's a rundown of other nutrients that are important to thyroid health:

• Tyrosine: essential to the process of making hormones with iodine. Found in most protein-containing foods.

• Iron: necessary to convert the iodine that we eat into iodine that can be used by the thyroid. Found in red meat, leafy greens, beans and legumes.

• Selenium: helps to convert hormone T4 to T3. Found in nuts, shellfish, chicken, spinach

• Zinc: helps with endocrine system receptors. Found in leafy greens, nuts, animal products.

• B Vitamins: necessary for a variety of functions with the thyroid. E.g. B12 helps transport iodine to the thyroid. Found in leafy green vegetables and animal products

• Vitamin A: helps to convert T4 to T3 and move T3 into cells. Found in orange fruits and vegetables.

• Omega 3 fatty acids: support the integrity of cell walls and T3 uptake. Found in oily fish.

• Vitamin D: aids vitamin A. Found in wild mushrooms, fortified dairy and grains or from sunlight.

Enjoy these recipes to boost your thyroid loving nutrient intake:

Breakfast

Orange Boost Smoothie

1 cup milk or milk substitute

1/2 cup cantaloupe

1/2 cup frozen papaya

1 handful spinach

1 Tbsp hemp seed

1 scoop vanilla or flavorless whey or plant-based protein

Directions

1. Throw all ingredients into a blender. Blend and enjoy!

Lunch

Nuts about beets salad

1/2 golden beet

1/2 regular beet

1/4 cup nut or nuts of choice

1 handful leafy greens

1 Tbsp hemp seeds

3 oz shredded chicken

1 Tbsp crumbled feta cheese

1-2 Tbsp oil based dressing

Directions

1. Steam beets until soft, take the skin off after steaming and chop into bitesize ingredients

2. Combine ingredients and top with cheese and dressing.

Dinner

Sweet potato falafel bowl - Serves 4

Falafel ingredients:

1 cup sweet potato minced

1 cup cauliflower rice

1/4 white onion

1/4 head fresh cilantro

1/4 head fresh parsley

1/4 cup almond flour

3-4 medium garlic cloves

1 tablespoon ground cumin

1 large egg

1 tablespoon coconut flour

1/2 teaspoon sea salt

1/2 teaspoon turmeric

olive oil for drizzling/cooking

Bowl ingredients:

2 cups rainbow chard chopped

2 cups arugula

1/2 cup clover sprouts

1 small orange bell pepper julienned

1 small red bell pepper julienned

1 cucumber diced

1/4 cup almonds crushed

1/4 cup pumpkin seeds

Top with Tzatziki sauce or an oil-based dressing

Directions

1. Preheat oven to 400F. Line a baking tray with parchment paper.

2. In a food processor combine ingredients for falafel.

3. Scoop one heaping tablespoon at a time onto a baking tray lined with parchment paper.

4. Drizzle falafel balls with olive oil and bake on 400F for 20 minutes on one side then turn and cook for another 10 on the other side.

5. Combine bowl ingredients together and top with falafel and sauce.

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