The thyroid is a small gland located at the base of the neck that produces hormones that regulate metabolism. An underactive thyroid, also known as hypothyroidism, is a common condition that can cause symptoms like fatigue, weight gain, dry skin, hair loss, and sensitivity to cold. While hypothyroidism often requires medication, lifestyle changes like eating the right foods can also help manage symptoms. Certain nutrients found in some dry fruits may benefit thyroid health.
How do dry fruits benefit the thyroid?
Many dry fruits contain nutrients that support thyroid function. Here are some of the ways different dry fruits can benefit the thyroid:
- Brazil nuts are very high in selenium, an antioxidant mineral that helps regulate thyroid hormones. Just 2 Brazil nuts provide over 100% of your daily selenium needs.
- Walnuts contain omega-3 fatty acids like alpha-linolenic acid (ALA) that help reduce inflammation that may interfere with thyroid function. They also provide selenium.
- Almonds are a good source of zinc, iron, and selenium, which all support thyroid health. Almonds also contain vitamin E, an antioxidant.
- Cashews contain copper, a mineral that helps enable proper thyroid hormone production.
- Pistachios offer vitamin B6, which plays a role in making thyroid hormones.
- Dried apricots are rich in iron, which carries oxygen and energizes the body. Iron deficiency can lead to hypothyroidism.
- Raisins provide iodine and iron, two nutrients key for thyroid function. Iodine is used to form thyroid hormones.
- Prunes are a good source of potassium, which can help lower inflammation. Chronic inflammation may suppress thyroid function.
- Dried coconut is rich in medium chain triglycerides (MCTs), a type of fat particularly beneficial for hypothyroidism. Coconut may boost metabolism.
- Dried cranberries provide iodine to support hormone production. They also have vitamin C to reduce inflammation.
In addition to specific nutrients, many dried fruits offer antioxidants like anthocyanins and carotenoids that combat inflammation. Their fiber content also promotes stable blood sugar levels, which optimizes thyroid function.
Top 8 dry fruits for thyroid health
Here are 8 of the best dried fruits to add to your diet for thyroid health:
1. Brazil nuts
Brazil nuts reign supreme for improving thyroid function due to their exceptionally high selenium content. Selenium plays a key role in thyroid hormone metabolism and protects the gland from damage and thyroid antibodies. Just 1 ounce of Brazil nuts (about 6-8 nuts) provides over 10 times the recommended daily amount of selenium.
One study found that eating 2 Brazil nuts daily for 12 weeks significantly reduced thyroid antibodies in patients with Hashimoto’s, an autoimmune disorder that involves thyroid inflammation. Brazil nuts may also boost thyroid hormone levels in those with hypothyroidism.
2. Walnuts
Walnuts provide healthy fats, including ALA omega-3 fatty acids, that can help reduce inflammation in autoimmune hypothyroidism. They also supply selenium to support proper thyroid hormone synthesis. What’s more, walnuts contain l-arginine, an amino acid that may enhance thyroid function. Try adding a handful of chopped walnuts to yogurt, salads, or oatmeal.
3. Almonds
Almonds are packed with nutrients important for thyroid health, including zinc, selenium, iron, and vitamin E. The zinc and selenium help the thyroid make hormones, while iron ensures adequate oxygen supply to thyroid tissues. Vitamin E is an antioxidant that fights damage from inflammation and free radicals.
4. Pistachios
Pistachios contain B vitamins, especially vitamin B6, that play an important role in regulating thyroid hormones. Low levels of B vitamins are common in people with hypothyroidism. About 1 ounce (49 kernels) of pistachios provides over 20% of your daily vitamin B6 needs. The alpha-linolenic acid in pistachios may also lower inflammation.
5. Dried apricots
Apricots are rich in iron, providing about 3 mg per 1⁄4 cup dried. Consuming enough iron is key for thyroid health, transporting oxygen and providing energy. Iron deficiency can result in hypothyroidism. The beta carotene in apricots also gets converted to vitamin A, an antioxidant that bolsters immune function.
6. Raisins
Both raisins and currants are excellent sources of iron and iodine, which enable thyroid hormone production. Just 1⁄4 cup of raisins provides 1.6 mg iron and 9% of your iodine needs. Raisins make a great energizing snack for hypothyroidism. They also contain antioxidants that protect thyroid cells from oxidative damage.
7. Prunes
Prunes offer lots of potassium along with iron, vitamin K, and antioxidants. Potassium helps lower inflammation, which may impair thyroid function in some cases. Prunes are also rich in fiber, providing 5 grams per 1⁄4 cup. Fiber moderates blood sugar changes that can affect the thyroid.
8. Dried coconut
Dried coconut is uniquely rich in medium chain triglycerides (MCTs), a type of saturated fat that may boost metabolism in those with hypothyroidism. Population research shows that coconut oil consumption is associated with higher thyroid stimulating hormone (TSH) levels, indicating better thyroid function. Try using dried coconut flakes in recipes like energy bars and granola.
Other dried fruits that benefit the thyroid
While the dried fruits above are especially good for thyroid issues, other dried fruits can serve as part of a thyroid-friendly diet as well. Some other examples include:
- Dried cranberries – provide iodine and vitamin C
- Dried figs – offer zinc, iron, and antioxidants
- Dried mangoes – contain vitamin A, vitamin B6, and antioxidants
- Dates – provide iron, potassium, and magnesium
- Dried apples – rich in iron and antioxidants
- Dried pears – contain iodine, iron, and fiber
- Dried peaches – offer vitamin A, potassium, and antioxidants
- Dried cherries – provide iron and antioxidants
Just about any dried fruit can benefit thyroid health due to their concentrated nutrient content. Choose a variety to take advantage of diverse antioxidants and vitamins and minerals that support thyroid function.
How much and how often should you eat dried fruit for your thyroid?
Aim for a serving or two of dried fruit daily as a snack or as part of a meal. Here are some serving guidelines for dried fruits:
- Raisins – 1⁄4 cup
- Prunes – 1⁄4 cup (about 5 prunes)
- Dried apricots – 1⁄4 cup (about 5 apricots)
- Dried figs – 1⁄4 cup (about 2-3 figs)
- Dried dates – 1-2 dates
- Dried apples – 1⁄4 cup
- Brazil nuts – 1-2 ounces or about 5-6 nuts
- Walnuts – 1⁄4 cup
- Almonds – 1⁄4 cup
- Pistachios – 1⁄4 cup
- Dried coconut – 2 tablespoons
For smaller dried fruits like raisins and cranberries, a quarter cup is reasonable. Bigger fruits like apricots and figs can be served in smaller amounts since they pack more natural sugar. Limit Brazil nuts to just several per day to avoid getting too much selenium.
These serving sizes provide a healthy amount of micronutrients to support the thyroid without spiking blood sugar. Spread out your dried fruit intake over the course of the day for the best effect. You can enjoy some with breakfast, as a mid-morning or mid-afternoon snack, and after dinner.
Tips for buying and storing dried fruit
Here are some tips for selecting and storing dried fruit to maximize freshness and nutrient content:
- Check the ingredient list and choose brands without added sugars, oils, or preservatives.
- Prioritize sulfur-free dried fruits to avoid compounds that may inhibit thyroid function.
- Buy organic whenever possible to reduce pesticide exposure that impacts thyroid health.
- Purchase small packages and bags to limit air exposure once opened.
- Store dried fruit in a cool, dark place or refrigerate for maximum freshness.
- Enjoy within 3-6 months for the best quality and nutritional value.
- If the dried fruit becomes hard or moldy, it’s time to throw it out.
Potential downsides of dried fruits
While dried fruits offer concentrated nutrition, there are some potential downsides to keep in mind:
- Their sticky texture makes them prone to sticking in dental work. Be sure to brush after eating.
- Pesticide residues may be more concentrated. Choose organic when possible.
- They are high in natural sugars. Limit portions, especially if you have diabetes.
- Too much selenium from Brazil nuts could be harmful. Stick to just a few nuts a day.
- Some people experience digestive issues like gas or bloating.
- The combination of phytic acid and calcium may limit iron absorption.
Enjoy dried fruits in moderation as part of an overall healthy diet. Drink water after eating to clean your teeth and control portion sizes.
Who should avoid or limit dried fruit intake?
While most people can safely enjoy dried fruit as part of a balanced diet, some individuals may want to exercise caution or avoid very high intakes:
- Those with diabetes – Dried fruits have a very high natural sugar content and ranked high on the glycemic index. Monitor your blood sugar levels to see how you tolerate even small portions.
- People with IBS – Some dried fruits like prunes, raisins, and apricots contain fermentable carbohydrates called FODMAPS that can exacerbate IBS symptoms.
- Those with migraines – Tyramine and phenylethylamine in some dried fruit may trigger headaches in those prone to migraines.
- People with kidney stones – The oxalates in some dried fruit may increase kidney stone risk for those susceptible.
- Anyone watching their weight – Dried fruits are dense in calories and easy to overeat. Practice portion control.
- Those taking blood thinners – Large amounts of vitamin K from dried fruits like prunes may interact with blood thinners.
Speak to your healthcare provider about your specific health conditions to determine if any dried fruits should be limited or avoided as part of your diet.
Delicious ways to enjoy dried fruit
Here are some easy and tasty ways to start incorporating more dried fruit into your diet to support thyroid function:
- Add raisins, dried cranberries, or chopped apricots to oatmeal or cold cereal
- Mix nuts like almonds or pistachios together with dried fruits for a snack
- Make a trail mix with Brazil nuts, walnuts, and dried coconut flakes
- Top salads with diced dried apricots, apples, pears, or plums
- Blend dried fruits like mangoes, cherries, or strawberries into smoothies
- Serve prunes and dried figs on a cheese board
- Chop dates, apricots, or raisins into chicken or tuna salad
- Bake dried fruits like cranberries into muffins and breads
- Simmer raisins or dried apples into oatmeal or cereal
- Make homemade fruit and nut bars with almonds and dried fruit
Dried fruits pair well with nuts, oats, dark leafy greens, cheeses, poultry, and more. Get creative and try incorporating them into breakfast dishes, snacks, salads, main courses, and desserts.
Healthy recipes with dried fruits
Here are a few healthy recipes that incorporate thyroid-supporting dried fruits:
Overnight Brazil nut oats
Ingredients:
- 1⁄2 cup rolled oats
- 2 Brazil nuts, chopped
- 1⁄4 cup raisins or other dried fruit
- 1⁄2 cup milk of choice
- 1⁄2 cup yogurt
- 1 teaspoon cinnamon
- 1 teaspoon honey or maple syrup (optional)
Instructions:
- Combine oats, Brazil nuts, dried fruit, milk, and yogurt in a mason jar or sealable container.
- Refrigerate overnight.
- When ready to eat, add cinnamon and drizzle with honey for sweetness.
Curried chickpea salad with apricots
Ingredients:
- 1 (15 oz) can chickpeas, rinsed and drained
- 1⁄4 cup chopped dried apricots
- 1⁄4 cup chopped walnuts
- 2 tablespoons olive oil
- 1 1⁄2 tablespoons curry powder
- 1 tablespoon honey
- Juice of 1 lemon
- Salt and pepper to taste
Instructions:
- In a medium bowl, combine chickpeas, apricots, walnuts, olive oil, curry powder, honey, and lemon juice.
- Season with salt and pepper.
- Serve over greens or stuffed in a whole wheat pita.
Thyroid-boosting fruit and nut bars
Ingredients:
- 1 cup pitted dates
- 1 cup dried figs
- 1 cup walnuts
- 1⁄2 cup sunflower seeds
- 1⁄4 cup dried cranberries
- 1⁄4 cup raisins or currants
- 2 tablespoons shredded coconut
- 1 tablespoon cocoa or carob powder
- 1⁄4 teaspoon cinnamon
- Pinch of sea salt
Instructions:
- Add dates and figs to a food processor and process until a sticky paste forms.
- Add remaining ingredients and pulse until thoroughly combined but still chunky.
- Press mixture firmly into a lined 8×8” baking pan.
- Refrigerate until firm, at least 2 hours.
- Remove from pan and cut into bars.
The bottom line
Including dried fruits like Brazil nuts, walnuts, almonds, pistachios, apricots, raisins, prunes, and coconut in your diet can provide key nutrients that support thyroid health. Aim for 1-2 servings of dried fruit daily as a snack or part of a meal, focusing on a variety to get different antioxidants and micronutrients that benefit the thyroid. Just be mindful of portion sizes as dried fruits are calorically dense.