Hidden at the bottom of your neck, the thyroid gland is a tiny thing, but it has a gigantic responsibility to handle. Acting as the body's master regulator of metabolism, energy, pulse rate, temperature, and even fertility, the butterfly-shaped endocrine gland is an absolute necessity to your well-being. So serious is its role that when the thyroid is out of balance, almost every cell and system in the body suffers.

Though it is very important, thyroid wellness remains largely misconceived and underrated. Millions of people all over the world quietly endure symptoms of thyroid malfunction — fatigue, weight fluctuation without reason, mood instability, hair loss, infertility — unaware that a micronutrient imbalance might be at the root. While drugs and thyroid hormone substitutes usually take center stage, the key to thyroid wellness is something much easier and more potent: diet.

Your thyroid isn't a gland — it's an inner compass for your body. It regulates energy, mood, metabolism, fertility, and we tend to overlook the very micronutrients that keep it running, according to dietitian Lavleen Kaur. Three underappreciated heroes — iodine, selenium, and zinc — are the foundation of this nutritional system. These micronutrients, commonly ingested in trace amounts, play quietly in the background dictating the hormone production, conversion, and immune resistance that your thyroid needs to work best.

Iodine: The Hormone Maker

No topic of thyroid health can be started without iodine. This trace mineral is the chief component of thyroid hormones — triiodothyronine (T3) and thyroxine (T4). Without sufficient iodine, the thyroid is unable to make these vital hormones and the balances and functions in the body become imbalanced and dysregulated, resulting in goiter and hypothyroidism.

"Iodine is not negotiable," according to Lavleen Kaur. "It powers the thyroid's very function. But nowadays, in the name of 'healthy eating,' many substitute iodized salt with pink or rock salt, not knowing that these so-called healthy options are iodine-free."

In the quest to remain 'clean' or 'natural,' most do so unwittingly, robbing the body of one of the most important nutrients. The solution is not about demonizing rock salt or romanticizing iodized salt — it's all about balance and vigilance. "Use rock salt in your daily sabzis or dals, but put iodised salt in chutneys or pickles," she suggests.

And salt isn't the only choice. "Curd, nuts, seeds, sprouts, and greens are also nature's iodine gifts," she adds. In functional medicine, the value of iodine goes beyond thyroid function to include metabolic well-being, hormonal balance, and regulation of growth, so making it necessary not only for thyroid function but for systemic vitality.

Selenium: The Thyroid's Shield

If iodine constructs thyroid hormones, selenium guards them — and the gland — from damage. Selenium is a potent antioxidant that helps convert T4 (inactive) to T3 (active), the hormonal form your body utilizes. It also protects the thyroid against oxidative stress and inflammation.

Selenium is the thyroid's shield," states Kaur. "You don't require pills. A handful of Brazil nuts per week, or Indian staples such as lentils and sunflower seeds, will suffice."

At a functional level, selenium is integrated into selenoproteins, which are crucial for hormone metabolism and immune protection. The proteins prevent autoimmune thyroid disease like Hashimoto's thyroiditis by dampening chronic inflammation in the gland.

In selenium-deficient people, research has demonstrated increased rates of thyroid disease aggravation. Luckily, foods high in selenium are easily available, and it is possible to strengthen thyroid resistance through daily fare — no script needed.

Zinc: The Quiet Multi-tasks

Too often in the shadow of sexier nutrients, zinc plays the quiet multitasker in the thyroid story. It helps in the synthesis and conversion of thyroid hormones, regulates enzyme function, and aids immune function — a triad of activity crucial to thyroid equilibrium.

"Zinc is in the background, but it's essential," stresses Kaur. "Eat pumpkin seeds, legumes, and whole grains, and observe the change in energy and equilibrium."

Zinc also impacts the thyroid's capacity to uptake iodine, earning it the title of synergistic nutrient in thyroid physiology. Beyond the thyroid, zinc's significance in functional medicine spills over into issues with gut health, mood, and reproductive health. Not only can a lack of zinc undermine immune function, it can also compromise the body's capacity to convert T4 to T3 efficiently — causing subtle hypothyroidism symptoms such as brain fog, fatigue, and cold intolerance.

Why Your Thyroid Requires Balance?

The prevailing narrative of thyroid health tends to center on repairing what's damaged but what if the discussion changed to supporting what's already smart and regulating?

As Kaur explains, "We don't need to 'fix' the thyroid. We need to nourish it. Respect it." Connecting food to purpose and routine to intention turns thyroid care into a sustainable lifestyle instead of a reactive treatment.

Rather than running to supplements at the first hint of trouble, use real, whole foods as your initial defense — iodised salt, yogurt, Brazil nuts, legumes, seeds, and leafy greens. These functional foods are silently potent, particularly when eaten regularly and with awareness.

Should You Consume Supplements?

Although good-quality supplements may help those who have dietary limitations, absorption problems, or particular deficiencies, they must never act as substitutes for food as your source of nutrients. Before adding any supplement to your regimen — particularly iodine, selenium, or zinc — speak with your healthcare professional. Nutrient interactions, medical conditions, and dosing tolerances can differ greatly among individuals.

Thyroid wellness isn't about excess. It's about the little, everyday routines that root your body's hormonal harmony. With a sprinkle of iodized salt or a handful of Brazil nuts, every food decision has the power to rebalance your thyroid — and with it, your energy.

As Lavleen Kaur puts it, "True wellness is not loud. It's rooted. Balanced. And often begins with something as small as a pinch of the right salt."

Lavleen Kaur is a certified Dietitian and Founder of Santushti Holistic Health & Diet Insight Nutrition Academy in India

Organized by the World Gastroenterology Organisation (WGO), the World Digestive Health Day is celebrated annually on May 29 to raise global awareness about the importance of a healthy digestive system.

This day is also a reminder that a healthy digestive system is essential for overall health and quality of life. This was launched by the World Health Organization (WHO) in 2004 to mark the 45th anniversary of the organization.

As we observe the World Digestive Health Day, we spoke to Dr Ankur Jain, who is a senior consultant and unit head of gastroenterology, hepatology & endoscopy at Max Super Speciality Hospital, Dwarka about how digestive health impacts differently for women and what must be kept in mind to ensure a healthy lifestyle.

Milk, Digestion, PCOS, and Hormones

While in conversation, a question that one cannot look away from when it comes to digestive health is whether dairy consumption is good for your gut. Especially when it comes to women, many studies have provided that women who have PCOS may actually be at an disadvantage if they consume dairy products. While many other studies, including a 1981 published study in the American Journal of Clinical Nutrition highlighted the rates of lactose intolerance in Indians. More and more studies have suggested that South Asians, regardless of their genders are in fact lactose intolerant. In such case, what must be done with dairy consumption?

Dr Jain explains that milk is not inherently harmful, but for some women—especially those with PCOS—it may exacerbate inflammation or hormonal imbalances. Additionally, many South Asian women are lactose intolerant, which can cause bloating, gas, and discomfort. "That said, milk is not the only source of calcium," he says. "Leafy greens like kale and spinach, sesame seeds, tofu, almonds, and fortified plant-based milks (like almond, soy, or oat) are excellent dairy-free alternatives rich in calcium and other vital nutrients."

While he also agrees that lactose intolerance is highly prevalent in South Asia, yet dairy has held a revered place in Indian culture for centuries, especially in the form of fermented products like curd, paneer, and ghee, which are often easier to digest. "Western influence likely reinforced the idea of milk as a daily dietary essential, especially in post-colonial nutrition guidelines. Today, we need a more nuanced view: dairy can be part of a healthy diet if well tolerated, but it's not indispensable," he says.

When asked why women often experience more digestive issues like bloating, constipation or IBS-like symptoms during hormonal changes he says, "hormones like estrogen and progesterone have a direct impact on gut motility and sensitivity. During menstruation or menopause, fluctuations can slow digestion, leading to bloating or constipation. During pregnancy, rising progesterone levels relax the gut, compounding these issues."

So, what can be done? "Staying hydrated, eating fiber-rich foods, engaging in regular movement, and managing stress are all natural ways to support gut health during these times. Herbal teas like peppermint or ginger can also soothe digestive discomfort," he says.

Probiotics - A Buzzword Or More?

Probiotics aren’t a one-size-fits-all solution, the doctor notes. "For women with diagnosed conditions like IBS, recurrent UTIs, or after antibiotic use, probiotics can be beneficial," explains Dr Jain.

However, for otherwise healthy women, he advises for a balanced diet rich in prebiotics—like garlic, onions, and oats—can be just as effective in supporting a healthy microbiome. If choosing a probiotic, look for strains backed by clinical research (like Lactobacillus rhamnosus or Bifidobacterium infantis) and products that guarantee live cultures at the time of consumption.

A Healthy Diet Is The Key

Processed foods high in sugar, refined oils, and preservatives are among the biggest health culprits, notes Dr Jain. "Even frequent use of artificial sweeteners and excessive caffeine can disturb gut flora," he says.

"On the flip side, everyday habits like chewing food slowly, eating meals at regular times, getting enough sleep, and managing stress are often overlooked but incredibly powerful in supporting gut health. Fermented foods like homemade curd or kanji, when well tolerated, can also act as natural probiotics."

Fruits are one of the best additions to one's diet. They are rich in fiber and come in various flavors, some of which are so loved, they are incorporated in popular desserts. If you feel your digestive health declining but are struggling to increase your fiber intake, try adding more raw fruits and vegetables to your meals. When you eat a diet that lacks fiber, you could be at risk for conditions like bloating, weight gain, impacted gut health as well as constipation.

Constipation is a common issue that affects most people at some point in their lives, regardless of age or gender. While about 16 out of 100 people experience it generally, this number jumps to 33 out of 100 for those over 60. Even healthy eaters can face constipation due to factors like medications or other health conditions. So, it's wise for everyone to know quick ways to find relief.

Dried Strawberries & Their Role In Digestive Health

While many foods offer constipation relief, one delicious and unexpected low-carb option is oven-dried strawberries. Dried fruits in general are packed with antioxidants and fiber, which are crucial for keeping your digestive system regular.

According to Johns Hopkins Medicine, many fruits and vegetables, strawberries contain sorbitol and insoluble fiber. Sorbitol doesn't break down during digestion, prompting your body to move it through the colon. Insoluble fiber adds bulk to your stool, helping it pass through your digestive tract more easily. Together, sorbitol and insoluble fiber create a powerful combination for promoting bowel movements.

You might wonder why dried fruit is more effective than fresh. The answer lies in concentrated fiber. When fruit is dried, the water is removed, but the fiber remains. This means that for the same weight, dried fruit contains about 3.5 times more fiber and vitamins than fresh fruit, making it a more potent option for relief.

Healthy Ways To Enjoy Strawberries

Strawberries are not only delicious but also packed with health benefits. While they're often enjoyed with rich creams or sugary toppings, there are many simple and healthy ways to savor these sweet berries. Here are some ways you can incorporate these into your diet, according to the British Heart Foundation.

Fresh Strawberry Scones

Make your scones healthier by adding fresh strawberries for moisture and flavor. Use wholemeal flour for extra fiber. Swap butter for olive or sunflower spread to reduce unhealthy fats. These changes make delicious scones a better treat for you!

Creamy Dip

Enjoy strawberries with a creamy, healthy dip! Just dunk them in low-fat yogurt or fat-free fromage frais. It's a simple way to add a smooth, tangy coating to your sweet strawberries for a delightful and guilt-free snack.

Home-Made Jelly

Create your own yummy strawberry jelly! Use fresh whole or pureed strawberries with gelatin (or a vegetarian option like agar). Follow the gelatin packet for the right amount to set your fruit and juices. It's a fresh, fruity dessert.

With Black Pepper

Try adding a little black pepper to your strawberries. It surprisingly enhances their natural sweetness and adds a touch of spice without needing extra sugar. This simple trick makes the flavor pop in a unique and healthy way.

Au Naturel

Simply enjoy plain, in-season strawberries. They're naturally sweet and flavorful, no heavy cream needed! Try mixing different varieties to discover their amazing range of tastes. Appreciate their pure, delicious goodness, just as they are.

If you find yourself at that in-between moment when it’s not quite time for a meal but hunger pangs are creeping in, peanut butter is a go-to option that can satisfy your cravings. Whether you enjoy it spread on toast, dunked with apple slices, or simply by the spoonful, peanut butter offers a convenient and delicious way to snack. However, it’s important to keep a few guidelines in mind to ensure you’re making the healthiest choice.

Why Should You Eat Peanut Butter?

Peanut Butter is a nutrient-dense source of energy that provides several health benefits. Fitness expert Avery Zenker, R.D., told Men's Health that peanut butter is rich in healthy unsaturated fats, protein, and fiber. Additionally, it contains essential vitamins and minerals, including magnesium, vitamin E, niacin (vitamin B3), and zinc.

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One of the standout nutrients in peanut butter is fat, which makes up about 55 grams per 100 grams. While fat often gets a bad reputation, the unsaturated fats found in peanut butter can contribute positively to heart health when consumed in moderation. In fact, it’s an excellent source of vitamin B3, providing 89% of the recommended daily value. This vitamin is crucial for metabolism and DNA repair, making it an essential component of your diet.

Peanut butter is also notable for its vitamin E content, offering 60% of the recommended daily value per serving. Vitamin E acts as a powerful antioxidant, helping to stabilize free radicals and minimize oxidative damage in the body. It plays a vital role in supporting the immune system, protecting against infectious agents, and promoting overall health.

Beyond these key nutrients, peanut butter contains magnesium, which is essential for healthy nerve, blood, and bone function. It also provides phosphorus, which helps cells operate effectively, and zinc, which supports immune function. Additionally, niacin aids digestion, while vitamin B6 is involved in numerous bodily processes.

Can Peanut Butter Help Your Gain Muscle?

According to experts, any man who is looking to bulk up, should benefit immensely from the consumption of peanut butter, however it may not be the most efficient option.

Two tablespoons of peanut butter have eight grams of protein, and about 190 calories. A typical protein bar has about 200 calories, and 20 grams of protein, according to Men's Health. On the contrary, peanut butter can also help you lose weight, as long as you use it right. This is because eating a spoonful or two of peanut butter can help you stave off hunger and contribute to you consuming fewer calories later.

However, word of caution. According to nutritionists, Peanut Butter with its protein and fibre, helps trap sugar molecules and prevent all of them from getting absorbed by the body. This unaborbed sugar can be sent to liver to be stored as fat. Therefore, it's important to be aware that more than 3.5 ounces of peanut butter per day can easily add to the equivalent of a meal.

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