{"id":5677,"date":"2018-05-17T09:01:45","date_gmt":"2018-05-17T09:01:45","guid":{"rendered":"https:\/\/fxnutrition.com\/?p=5677"},"modified":"2025-08-28T15:04:58","modified_gmt":"2025-08-28T15:04:58","slug":"the-big-thyroid-brassica-question-finally-answered","status":"publish","type":"post","link":"https:\/\/www.fxnutrition.com\/blog\/the-big-thyroid-brassica-question-finally-answered","title":{"rendered":"Is Low Thyroid Function a Reason to Avoid Eating Brassicas?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Today I want to talk to you about one of my favorite topics\u2026<\/span><\/p>\n<h2>Brassicas and Thyroid Function<\/h2>\n<p><span style=\"font-weight: 400;\">As a nutritionist, I find it hard to refute the value of broccoli and its budding cousins, like kale and cabbage. Yet, there can be so much confusion about brassicas when it comes to thyroid health and wellness. In fact, one question that almost always comes up when I talk about these beneficial beauties with my clients is \u201cshould I avoid brassicas?\u201d As a Functional Nutritionist, my answer is, as always, \u201cit depends.\u201d<\/span><\/p>\n<h3><span style=\"font-weight: 400;\"><\/span><span style=\"font-weight: 400;\">What is a brassica?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When we refer to the brassica family, we\u2019re speaking about those cruciferous vegetables you know, love and <\/span><i><span style=\"font-weight: 400;\">possibly<\/span><\/i><span style=\"font-weight: 400;\"> fear. Those cruciferous, green leafy vegetables include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">kale<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brussels sprouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">cauliflower<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">collard greens<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">mustard greens<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">broccoli raab<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">arugula<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">bok choy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Napa cabbage<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">and even some roots like radish, turnips, horseradish and wasabi<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Brassica<\/span><\/i><span style=\"font-weight: 400;\"> is simply the Latin name for this family of vegetables, basically meaning \u201ccabbage\u201d.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">What nutrients do brassicas provide?<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Brassicas are powerhouses of nutrients, which include vitamin C, vitamin K, the complex of B vitamins and carotenoids. So, why would a person avoid brassicas?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Brassicas are a perfect example of how one person\u2019s food can be another person\u2019s poison. I get it. This can be confusing. Although I cannot refute the nutritional benefits of brassicas, the <\/span><i><span style=\"font-weight: 400;\">goitrogens<\/span><\/i><span style=\"font-weight: 400;\"> in the brassicas may do a person with thyroid issues more harm than good, depending on several key factors.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/p>\n<h3><span style=\"font-weight: 400;\">What is a goitrogen?<\/span><b><br \/><\/b><span style=\"font-weight: 400;\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to the nutrients mentioned above, brassicas also contain compounds known as goitrogens. Goitrogens can cause thyroid hormone deficiency under any of the following conditions:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">if eaten in excess (an amount dictated by the individual, not the measuring cup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">in the presence of mineral deficiency, such as iodine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">in the presence of mineral excesses, as is the case with calcium or fluorine<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Should you avoid brassicas?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many experts would say that it\u2019s nearly impossible to consume enough goitrogens to become a real problem unless the foods highest in this plant chemical\u2014turnips and rutabagas\u2014are eaten daily, as a dietary staple, and in the presence of iodine deficiency.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But of course, we are all unique beings. <\/span><i><span style=\"font-weight: 400;\">This is one of the most important tenets of Functional Nutrition! <\/span><\/i><span style=\"font-weight: 400;\">Meaning, we each have different mineral stores and shortages. Therefore, a person\u2019s proximity to the healing or harmful effects of any food or practice differs and depends. As the teacher of thousands of aspiring Functional Nutrition Counselors, I\u2019d be remiss if I did not speak this truth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, because of their rich and beneficial antioxidant and fiber content, I do not recommend (nor do I practice, as someone with a thyroid disorder) brassica avoidance. <\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/p>\n<h4><span style=\"font-weight: 400;\">More food for thought<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">It is commonly believed that cooking helps to dissolve and inactivate the goitrogens in brassicas, though there is no clear evidence about the amount of heat or the time exposed to the heat that will do this.<\/span> <span style=\"font-weight: 400;\">Even so, cooking and moderate consumption should enable you to reap the nutritional benefits of brassicas, inviting the friend and forsaking the foe. <\/span><i><span style=\"font-weight: 400;\">Whew!<\/span><\/i><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Final Verdict<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">So, can I keep eating brassicas even with my diagnosed thyroid issues? Indeed I can, and you can too. As a Functional Nutritionist, I\u2019m a fan of all brassicas \u2013 particularly for their liver loving life force. In terms of health benefits, they are nearly unrivaled as a food source for activating glutathione (the mother of all antioxidants) and supporting detoxification of many chemical substances through the liver. So here\u2019s the good news, bring on the broccoli and keep eating those brassicas!<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Favorite brassica supportive resource:<\/span><span style=\"font-weight: 400;\"><br \/><\/span><a href=\"https:\/\/www.fxnutrition.com\/15-minute-matrix-podcast\/mapping-sulforaphane-with-tom-malterre-10\/\"><span style=\"font-weight: 400;\">Mapping Sulforaphane with Tom Malterre on the 15-Minute Matrix<\/span><\/a><\/p>\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p style=\"font-size:10px\">References:<\/p>\n\n\n\n<p style=\"font-size:10px\">Quirante-Moya S, Garc\u00eda-Iba\u00f1ez P, Quirante-Moya F, Villa\u00f1o D, Moreno DA. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7180841\/\">The Role of Brassica Bioactives on Human Health: Are We Studying It the Right Way?<\/a>. Molecules. 2020;25(7):1591. Published 2020 Mar 30. doi:10.3390\/molecules25071591<\/p>\n\n\n\n<p style=\"font-size:10px\">Soengas P, Velasco P, Fern\u00e1ndez JC, Cartea ME. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8700788\/\">New Vegetable Brassica Foods: A Promising Source of Bioactive Compounds.<\/a> Foods. 2021;10(12):2911. Published 2021 Nov 24. doi:10.3390\/foods10122911<\/p>\n\n\n\n<p style=\"font-size:10px\">A\u011fag\u00fcnd\u00fcz D, \u015eahin T\u00d6, Y\u0131lmaz B, Ekenci KD, Duyar \u00d6zer \u015e, Capasso R. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9017484\/\">Cruciferous Vegetables and Their Bioactive Metabolites: from Prevention to Novel Therapies of Colorectal Cancer. <\/a>Evid Based Complement Alternat Med. 2022;2022:1534083. Published 2022 Apr 11. doi:10.1155\/2022\/1534083<\/p>\n\n\n\n<p style=\"font-size:10px\">Babiker A, Alawi A, Al Atawi M, Al Alwan I. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7282437\/#:~:text=Goitrogens%20refer%20to%20a%20group,enlargement%20of%20the%20thyroid%20gland\">The role of micronutrients in thyroid dysfunction.<\/a> Sudan J Paediatr. 2020;20(1):13-19. doi:10.24911\/SJP.106-1587138942<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s hard to refute the value of broccoli and their budding cousins yet I know there can be so much confusion about these beneficial beauties, especially when it comes to your thyroid health and wellness.<br \/>\nLet\u2019s talk about what brassicas are and why they matter (yes, in a good way), for your thyroid health and more.<br \/>\nFirst, what the heck is a brassica?<\/p>\n","protected":false},"author":1,"featured_media":22521,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[133],"tags":[171,167],"class_list":["post-5677","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-lifestyle-support","tag-hormone-health","tag-nutrition"],"_yoast_wpseo_sitemap-include":null,"_yoast_wpseo_canonical":null,"_yoast_wpseo_redirect":null,"_yoast_wpseo_opengraph-description":null,"_yoast_wpseo_opengraph-title":null,"_yoast_wpseo_focuskeywords":"[]","_yoast_wpseo_meta-robots-noindex":null,"_yoast_wpseo_meta-robots-nofollow":null,"_yoast_wpseo_title":"Is Low Thyroid Function a Reason to Avoid Eating Brassicas?","_yoast_wpseo_metadesc":"The goitrogens present in brassicas can cause thyroid hormone challenges under one of several conditions. Functional Nutritionist, Andrea Nakayama, helps answer the question, should you avoid brassicas if you have low thyroid function?","_yoast_wpseo_focuskw":"thyroid brassica","yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.6 (Yoast SEO v25.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is Low Thyroid Function a Reason to Avoid Eating Brassicas?<\/title>\n<meta name=\"description\" content=\"The goitrogens present in brassicas can cause thyroid hormone challenges under one of several conditions. 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