Manganese

Manganese
For Hypothyroidism (under-active Thyroid) eat Oats for Selenium and anti-oxidants, anti-aging, anti-cancer enzymes.
Also Oats provide Zinc, Iron, Manganese and fiber.

Foods high in Manganese:
www.healthaliciousness.com/articles/foods-high-in-manganese.php
( %DV per ounce)
Cooked Mussels 5.8mg (289% DV per 3oz cooked )
Other Seafood High in Manganese (%DV per 3oz cooked): Clams (43%), and Crayfish (22%)

Hazelnuts 1.6mg (78% %DV per ounce)
Other Nuts High in Manganese (%DV per ounce): Pecans (55%), Walnuts (48%), Macadamia (43%), Almonds (32%), Cashews (23%), and Pistachio (17%)

Pumpkin Seeds 1.3mg (64% DV per ounce)
Other Seeds High in Manganese (%DV per ounce): Chia Seeds (38%), Sesame and Flaxseeds (35%), and Sunflower Seeds (30%)

Whole Wheat Bread 0.7mg (35% DV)
Other Breads High in Manganese (%DV per piece): Whole-Wheat English Muffin (59%), Whole-Wheat Pita (56%), and Whole-Wheat Roll (32%)

Tofu (Firm Raw) 1.5mg (74% DV per 1/2 cup)
Tempeh is also High in Manganese (%DV per 1/2 cup): (54%)

Beans (Butter/Lima Beans, Cooked) 2.1mg (106% DV per cup cooked)
Other Beans High in Manganese (%DV per cup cooked): Winged Beans (103%), Chickpeas (84%), Adzuki Beans (66%), White Beans (57%), Black-eyed Beans (47%), and Kidney Beans (42%)

Fish – Bass 1.0mg (48% DV per 3oz cooked)
Other Fish High in Manganese (%DV per 3oz cooked): Trout (46%), Pike (44%), and Perch (38%).

Spinach 1.7mg (84% DV per cup cooked)
Other Dark Green Leafy Vegetables High in Manganese (%DV per cup cooked): Frozen Spinach (68%), Amaranth Leaves (57%), Beet Greens (37%), Swiss Chard (29%), and Napa Cabbage (11%)

Whole Grains (Brown Rice) 2.1mg (107% DV per cup cooked)
Other Grains High in Manganese (%DV per cup cooked): Teff (360%), Quinoa (58%), Buckwheat (34%)

Tea Black Brewed 0.5mg (26% DV per cup)
A cup of instant tea contains (47% DV)

Daily Average
Adults 2 mg

Daily Mineral Requirements

Jan 272017
 

The Daily Mineral Requirements matrix below breaks down the mineral content of some basic foods that are required to ensure the thyroid, and therefore other systems, are able to work correctly. It also shows the percentage of the daily requirement DV that each particular food provides for the given quantity.

The matrix is focused on Iodine, Selenium, Magnesium. Zinc and Iron.
Other nutrient requirements (eg Calcium, Omega 3, Vitamins ) are generally provided by the same foods that provide these five.

Daily Mineral requirements that can be obtained from whole foods, not “fortified”.

Iodine

Dose of Iodine supplement for Hashimotos is 100-300 mcg per day

Foods containing sufficient amounts of Iodine:

Average Max
Adults 150 mcg 1,100 mcg
Food mcg
per serving		 DV % Selen
mcg/
DV		 Pot
mcg/
DV		 Magn
mcg/
DV		 Iron
mg/
DV		  Zinc
mg/
DV		 Calc
mg/
DV		 Mang
mcg/
DV		 Om3
Seaweed, whole or sheet, 1 g 16 to 2,984 11% to 1,989%
Cod, baked,
3 ounces		 99 66%  y
Yogurt, plain, low-fat,  1 cup 75 50% 8/
11%		 42/
11%		 1.7/
11%		 415/
42% 
Milk, reduced fat, 1 cup 56 37% 8/
11%		 24-27/
6-7%		   1/
7%		 293/
29%
Egg,
1 large		 24 16% 15/
21%		  1/
6%
Tuna, canned in oil, drained,
3 ounces		 17 11% 1/
6%		  y
Corn, cream style, canned,
1/2 cup		 14 9%
Prunes, dried,
5 prunes		 13 9%
Cheese, cheddar,
1 ounce		 12 8% 1/
6%		  .9/
6%		  307/
31%
Lima beans, mature, boiled,
1/2 cup		 8 5%  6/
9%
Apple juice,
1 cup		 7 5%
Green peas, frozen, boiled,
1/2 cup		 3 2%  1/
6%		 .5/
3% 		  
Banana,
1 medium		 3 2% 32 /
8%

 

Selenium

Foods containing sufficient amounts of Selenium:

Average Max
Adults  55 mcg 400 mcg
Food mcg
per serving		 DV % Iodine
mcg/
DV		 Pot
mcg/
DV		 Magn
mg/
DV		 Iron
mg/
DV		 Zinc
mg/
DV		 Calc
mg/
DV		 Mang
mg/
DV		 Om3
Brazil nuts, (1-2 nuts) 135 190%
Sardines, canned in oil, drained solids with bone,
3 ounces		 45 64% 2/
11%		  325/
33%		 y
Beef steak, bottom round, roasted,
3 ounces		 33 47% 2/
11%		 7/
47%
Turkey, boneless, roasted,
3 ounces		 31 44% 1/
6%
Beef liver, pan fried, 3 ounces 28 40%  5/
28%
Chicken, light meat, roasted,
3 ounces		 22 31% 22/
6%		 1/
6%		    
Cottage cheese, 1% milkfat, 1 cup 20 29%        138/
14%
Rice, brown, long-grain, cooked, 1 cup 19 27% 42/
11%		  1/
6%		    
Beef, ground, 25% fat, broiled,
3 ounces		 18 26% 20/
5%		    
Egg, hard-boiled,
1 large		 15 21%    1/
6%		    
Baked beans, canned, plain or vegetarian,  1 cup 13 19%     2.9/
19%
Oatmeal, regular and quick, unenriched, cooked with water, 1 cup 13 19%
Spinach, frozen, boiled, 1 cup 11 16% 74/
19%		  3/
17%
Milk,
1% fat,  1 cup		 8 11% 56/
37%		     1/
7%		 293/
29%
Yogurt, plain, low fat, 1 cup 8 11% 75/
50%		     1.7/
11%		  415/
42%
Lentils, boiled,
1 cup		 6 9%        3/
17%		    
Cashew nuts, dry roasted,
1 ounce		 3 4%     74/
19%		  2/
11%		 1.6/
11%
Corn flakes,
1 cup		 2 3%            

 

Magnesium

Foods containing sufficient amounts of Magnesium:

Average Max
Male 420 mg
Female 320 mg 350 mg
Food (mg) per
serving		 DV % Iodine
mcg/
DV		  Pot
mcg/
DV		 Selen
mcg/
DV		 Iron
mg/
DV		 Zinc
mg/
DV		 Calc
mg/
DV		 Mang
mg/
DV		 Om3
Almonds, dry roasted,  1 ounce 80 20%    .9/
6%		  
Spinach, boiled,
½ cup		 78 20%  11/
16%		    3/
17%		    
Cashews, dry roasted,
1 ounce		 74 19% 3/
4%		  2/
11%		 1.6/
11%
Peanuts, oil roasted,
¼ cup		 63 16%
Cereal, shredded wheat, 2 large biscuits 61 15%
Soymilk, plain or vanilla, 1 cup 61 15% 299/
30%
Black beans, cooked,
½ cup		 60 15%
Peanut butter, smooth,  2 tablespoons 49 12%
Bread, whole wheat,
2 slices		 46 12% 2/
11%		  60/
6%
Avocado, cubed, 1 cup 44 11%
Potato, baked with skin,  3.5 ounces 43 11%     2/
11%
Rice, brown, cooked,
½ cup		 42 11% 19/
27%		 1/
6%
Yogurt, plain, low fat, 8 ounces 42 11% 75/
50%		 8/
11%		 1.7/
11		  415/
42%
Oatmeal, instant,
1 packet		 36 9%    
Kidney beans, canned,  ½ cup 35 9%      2/
11%
Banana,
1 medium		 32 8%  3/
2%		    
Salmon, Atlantic, farmed, cooked,
3 ounces		 26 7%     y
Milk, 1 cup 24–27 6–7% 56/
37%		     293/
29%
Halibut, cooked,
3 ounces		 24 6%     y
Raisins,
½ cup		 23 6%      1/
6%
Chicken breast, roasted,  3 ounces 22 6% 22/
31%		  1/
6%		 2.4/
16%
Beef, ground,
90% lean, pan broiled,
3 ounces		 20 5%     5.3/
35%
Broccoli, chopped and cooked,  ½ cup 12 3%      1/
6%		  21/
2%
Rice, white, cooked,
½ cup		 10 3%    
Apple,
1 medium		 9 2%    
Carrot, raw,
1 medium		 7 2%    

 

Zinc

Foods containing sufficient amounts of Zinc:

Average Max
Male  11 mg
Female  8 mg
Food mg
per serving		 DV % Iodine
mcg/
DV		 Pot
mcg/
DV		 Selen
mcg/
DV		 Iron
mg/
DV		 Magn
mg/
DV		 Calc
mg/
DV		 Mang
mg/
DV		 Om3
Oysters, cooked, breaded and fried,  3 ounces 74.0 493%  8/
44%		 y
Beef chuck roast, braised,
3 ounces		 7.0 47% 33/
47%		  2/
11%
Beef patty, broiled,
3 ounces		 5.3 35%
Pork chop, loin, cooked,
3 ounces		 2.9 19%
Baked beans, canned, plain or vegetarian, ½ cup 2.9 19% 13/
19%
Chicken, dark meat, cooked,
3 ounces		 2.4 16%  1/
6%
Yogurt, fruit, low fat,
8 ounces		 1.7 11%  75  50  8/
11%
Cashews, dry roasted,
1 ounce		 1.6 11%  3/
4%		  2/
11%
Chickpeas, cooked,  ½ cup 1.3 9%    2/
11% 
Cheese, Swiss,  1 ounce 1.2 8%    
Oatmeal, instant, plain, prepared with water, 1 packet 1.1 7%  13/
19%
Milk, low-fat or non fat,
1 cup		 1.0 7%  56/
37%		  8/
11%		 293/
29%
Almonds, dry roasted,
1 ounce		 0.9 6%      80/
20%
Kidney beans, cooked,
½ cup		 0.9 6%        
Chicken breast, roasted, skin removed,  ½ breast 0.9 6%  22/
31%		  22/
6%
Cheese, cheddar or mozzarella, 1 ounce 0.9 6%   1/
6% 		  307/
31%
Peas, green, frozen, cooked,
½ cup		 0.5 3%    1/
6%

 

Diet Plan for Hypothyroidism

Jan 272017
 

Video with explanation of hypothyroidism and tips on diet to help resolve the problem.

8 minutes.

 

Diet rich in;

  • Protein
  • Iodised salt
  • Sea salt
  • Most fish
  • Fish oil
  • Sea weed / kelp
  • Eggs
  • Certain cheeses
  • Green leafy vegetables

Eat foods that contain a lot of fatty acids;

  • Almonds
  • Walnuts
  • Whole grains
  • Lean Meat
  • Milk
  • Egg Whites

Eat foods with Selenium that contain anti-oxidants, anti-aging, anti-cancer enzymes;

  • Rice
  • Corn
  • Wheat
  • Brazil Nuts
  • Walnuts
  • Onions
  • Oats
  • Garlic
  • Soybeans

Chicken, Beef and certain fish also contain Selenium so be careful not to overdose.

Eat Vitamins

  • A
  • B2
  • B3
  • B6
  • C

Eat foods that contain these vitamins including;

  • Bananas
  • Bok Choy
  • Broccoli
  • Cantaloupe
  • Carrots
  • Egg Yokes
  • Figs
  • Oranges
  • Spinach

Stay away from;

  • Sugar
  • Junk food & fast food – especially fried fast food
  • Vegetables that contain high amounts of iron – cauliflower, mustard
  • Alcohol

 

7 foods that help with Hypothyroidism

4 minutes

  1. Coconut oil – 1 teaspoon virgin coconut oil per day
  2. Ginger Tea   source of zinc, magnesium, potassium
  3. Fish – selenium, iodine, B12, Omega 3
  4. Apple Cider Vinegar – restore pH balance
  5. Nuts – for selenium – Brazil nuts, Macadamia, Hazelnuts
  6. Wild Oats – selenium, iron, zinc, manganese, fiber
  7. Black Walnut – iodine, magnesium.  Blood purifier- removes toxins from blood

The Elimination Diet
Dr. Izabella Wentz with Tom Malterre on the Elimination Diet

45 min