Tip 11: Incorporate Omega-3 Fatty Acids
Omega-3 fatty acids are a type of fat that’s essential for your health. These fats are primarily found in fish, but they’re also present in nuts and seeds. For individuals with Hashimoto’s disease, incorporating omega-3s into the diet can have multiple benefits.
Omega-3s are known to reduce inflammation, a key concern in Hashimoto’s disease. They may also help to regulate the immune system and reduce the autoimmune response that characterizes Hashimoto’s. Moreover, some research suggests that omega-3s may even boost thyroid hormone levels, potentially aiding in symptom management.
The easiest way to add more omega-3s to your diet is by eating fatty fish, like salmon, mackerel, and tuna, at least twice a week. For those who don’t consume fish, foods like flaxseeds, chia seeds, and walnuts are great plant-based sources of omega-3s. Omega-3 fortified foods and supplements are also available, but it’s always a good idea to consult your healthcare provider before starting any new supplement regimen.
While omega-3s are anti-inflammatory, their counterpart, omega-6 fatty acids, can promote inflammation when consumed in excess. Unfortunately, many Western diets are heavy on omega-6s and light on omega-3s. Balancing your intake of these two fatty acids, by upping your omega-3 intake and limiting omega-6 rich foods like vegetable oils, can help to keep inflammation in check. (11)
