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10 Magnesium Rich Foods for Thyroid People

Magnesium is classed as a Macro-mineral which means we need it more than most of the other minerals and is the second most abundant mineral in our bodies behind calcium. Although everyone needs magnesium-rich foods to help with producing over 300  enzyme reactions in the body that facilitate thousands of processes), we thyroid people particularly need to keep our magnesium levels high due to its involvement in the symptoms that we naturally suffer from with thyroid disease.  Some of the processes magnesium is involved in include :

  • Magnesium is the valve that let’s insulin into your blood to deal with excess sugar or glucose.

  • Magnesium lowers stress, it is like Nature’s Valium or Chill Pill

  • Magnesium deficiency lowers immune health and 90% of thyroid disease is caused by autoimmune disease

  • Magnesium helps the body utilize Vitamin C which is vital for adrenal health

  • Magnesium lowers the incidence of heart disease and stroke, due to its involvement in cholesterol levels, which thyroid disease puts us at a higher risk of.

  • Magnesium is involved in energy production and is involved in metabolism and therefore our weight.

  • Magnesium is involved in generating new DNA and RNA

  • Magnesium regulates our electrolyte balance which includes calcium, sodium, and potassium. We need this balance for fluid retention

  • Magnesium reduces cravings, particularly for carbohydrates and simple sugars

Although there are many, many more reasons to improve the Magnesium levels (migraines; headaches; cramping; PMS; insomnia) it is important to make certain we eat magnesium-rich foods on a daily basis just for our thyroid health alone.

Apart from our food sources being depleted now


  • Taking diuretics and laxatives flush out magnesium

  • Alcohol flushes out magnesium

  • Being a Diabetic

  • Chemotherapy

  • Antibiotics

  • Frequent vomiting

  • Celiac disease causes the individual to excrete out 4 x the amount of magnesium in their stools than healthy people.

  • Dieting

  • High carbohydrate consumption,

  • high sugar consumption,

  • High consumption of refined foods that have been stripped of magnesium in the processing plant.

  • coffee

  • Soft drinks

  • Salt

  • Stress

  • Anxiety & depression

  • Excessive sweating

  • Excessive exercise

  • Taking higher doses of supplemental zinc.


  • Hyperthyroidism

  • High Blood Pressure

  • Heart palpitations

  • Tachycardia

  • Cold hands and feet

  • Anxiety, Panic attacks, depression, and irritability

  • Shortness of breath

  • Irritable Bowel Syndrome, constipation

  • Kidney stones

  • Poor digestion

  • Vertigo

  • Headaches and migraines

  • Frequent sports injuries and Muscular aches and pains

  • Muscle twitches and cramps

  • Fibromyalgia

  • Cravings for sugar or chocolate


Kelp, soya bean, lima bean, rice bran, white beans, wheat bran, mung beans, pinto beans, red beans, pistachios, chestnuts, wheat germ, oat bran chickpeas, spinach, lentils, almonds, raisins, parsley, sesame seeds, brazil nuts, hazelnuts, peanuts, dates, figs, watercress, avocado, pecans, parsnip, garlic, Buckwheat, artichokes, Cornmeal, Turnip Greens, wheat, fish and pumpkin seeds.

However, some of these magnesium-rich foods, while great for a healthy person,  are not helpful if there is an already compromised thyroid. The following list is not necessarily the top 10 foods for magnesium levels but is the foods highest in magnesium that is perfectly fine for thyroid people to eat and won’t further compromise a struggling thyroid.

1 Swiss Chard (Silver Beet)

All dark leafy greens are magnesium-rich foods and there are other varieties that are higher but are not always good for the thyroid such as Kale. So grow some Swiss Chard in the garden so you have a steady supply. It is high in magnesium (stress, energy, insulin), Vitamin K (CVD), Vitamin C (adrenals), manganese (thyroid, blood sugar), potassium (thyroid, energy), Vitamin E (heart, immunity), Fibre (estrogen clearance), Zinc (immunity) and small amounts of Selenium (thyroid, antioxidant).

2. Beet Greens

Don’t throw away the ends of the beetroot! Add them to your salads, smoothies, and juices. It has good amounts of Magnesium (stress, energy, insulin), Vitamin K (CVD), Vitamin C (adrenals), Vitamin A (inflammation, eyes, immunity), Potassium (thyroid, energy), Manganese (thyroid, blood sugar), Vitamin B2 (thyroid), Fibre (estrogen clearance), Iron (energy) and protein.

3. Pumpkin Seeds

Again, almost all nuts and seeds are magnesium-rich foods. But pumpkin seeds are an amazing powerhouse of so many nutrients for the thyroid, not just Magnesium (for everything) but iron (energy, thyroid), manganese (thyroid, blood sugar), Vitamin B’s, (thyroid & mental health), Vitamin E (heart, immunity), Vitamin K (CVD), Zinc (immunity), Tryptophan (mental health), and high in protein.

4. Sesame Seeds

Another one that needs to be sprinkled on all Thyroid Food! Full of Magnesium (energy, stress, insulin), Calcium (bones, nerves, pH), Iron (energy), Vitamin B6 (metabolism, Liver), Manganese (thyroid, blood sugar), Copper (antioxidant, energy, cholesterol),  Zinc (immunity), Selenium (thyroid, antioxidant) and Vitamin B1 (energy, nervous system).

5. Sunflower Seeds

High in Magnesium (energy, stress, insulin), Phosphorus (energy), Folate (methylation), Vitamin B1 (energy, nervous system), Vitamin B3 (mental health), Vitamin B6 (Metabolism, Liver), Selenium (thyroid, antioxidant) and also high in Copper (antioxidant, energy, cholesterol).

6. Quinoa

A seed from the Spinach, Chard and Beet family, Quinoa (pronounced keen-wah) is high in Magnesium (stress, energy, insulin), Manganese (thyroid, blood sugar), Phosphorus (energy), Zinc (immunity) and folate (Methylation). It has more flavonoids (antioxidants) than some berries and is anti-inflammatory. Being a seed it falls into the gluten-free and grain-free paleo category.

7. Buckwheat

Also a seed from the Rhubarb Family, buckwheat is, therefore, gluten and grain-free. It is high in Magnesium (stress, energy, insulin), Manganese (thyroid, blood sugar), Fibre (estrogen clearance), and phosphorus (energy), and copper (antioxidant, energy, cholesterol).

8. Papaya

Or Paw Paw depending on where you are from has great amounts of Magnesium (energy, stress, insulin), Vitamin C (adrenals), Potassium (thyroid), Folate (methylation) and Fibre (estrogen clearance). It has a medium GI, is anti-inflammatory and protective against Heart Disease, Rheumatoid Arthritis, and Macular Degeneration. I love it with fresh passionfruit on top!

9. Tuna

This amazing fish has so many things for the Thyroid person. Magnesium (stress, energy, insulin), Selenium (thyroid, antioxidant), Vitamin D (autoimmune), Iodine (thyroid), Vitamins B6 & B12 (methylation), Potassium (thyroid, energy), Vitamin B3 (mental health) and Choline (methylation, heart, intestines). Researchers believe that the particular type of Selenium in this fish protects both the fish from Mercury, so it has lower levels to start with, and the consumer who then ingests the particular Selenium. So there is no reason not to add this to the plate once or twice a week.

10. Scallops

Very tasty little morsels of seafood, scallops are right up there with Tuna for Thyroid health benefits. It is high in Magnesium (stress, energy, insulin), Vitamin B12 (energy), Iodine (thyroid), Phosphorus (energy), Selenium (thyroid, antioxidant), Zinc (immunity), Potassium (thyroid, energy), Choline (methylation, heart, intestines) and protein. Protective for Heart Disease, Stroke, Alzheimer's, and Mental Health.


It doesn’t matter how you get it, just get it. The growing body of scientific evidence around magnesium is huge.  Maybe have a salad every day using some or most of the above ingredients, or throw some quinoa or buckwheat into a soup. If you are doing this and you still think you might be low you can have a Hair Mineral Analysis to test for it (blood testing for minerals is not entirely accurate) or you can work with your natural health practitioner to pick a magnesium supplement suitable to you. One last option is to purchase some magnesium oil and get it into your body through the skin. 60% of everything you put on your skin it absorbs, so this is another easy way to increase your magnesium supply and keep you chilled.



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