Breakfast is the most important meal of the day. "Eat like a king in the morning, like a pauper in the evening!"

Start your day by consuming high-quality proteins to stimulate the production of essential neurotransmitters such as:

- Dopamine, for memory, motivation, and the feeling of well-being.

- Noradrenaline, to increase energy.

- Tryptophan, a precursor of serotonin and melatonin, promoting the regulation of mood, anxiety, and sleep.

This also helps to maintain the health of your gut, thus having a direct and crucial effect on the functioning of the thyroid.

Opt for eggs, fatty fish, as well as animal and/or plant proteins, accompanied by salads, vegetables, and legumes, all drizzled with a splash of omega-3 rich oil. 

Fat-soluble vitamins are organic compounds that dissolve in fats rather than in water. This property allows them to be stored in the body's adipose tissues, making them available when needed. Fat-soluble vitamins include vitamins A, D, E, and K. Their ability to be stored means that their absorption does not necessarily depend on daily intake, as they can be used when levels are low. However, excessive consumption can lead to excessive storage in the body, which can pose long-term health risks. Conversely, when consumed without fats, fat-soluble vitamins may not be properly absorbed by the body. Given their fat-soluble nature, the presence of fats in the diet is necessary to facilitate their absorption. In the absence of lipids, these vitamins may pass through the digestive system without being effectively absorbed by the body, which can lead to vitamin deficiencies even with adequate consumption.

Thus, it is important to consume foods containing healthy fats to ensure the optimal absorption of fat-soluble vitamins. 

These products, often loaded with additives, added sugars, and low in nutrients, can disrupt hormonal balance and promote inflammation in the body. Therefore, always opt for whole and fresh foods to minimize your exposure to potentially harmful substances.

Plants are rich in fiber, vitamins, minerals, and antioxidants, all crucial for thyroid support and inflammation management. Therefore, incorporate plenty of vegetables, fruits, legumes, and whole grains into your diet in the form of raw, dried, fermented, or cooked plants. 

This diet perfectly aligns with our digestive physiology and our gut microbiota, which plays a key role in the health of our thyroid and our overall health.

Caloric density is the number of calories provided per gram of food. Such foods offer an abundance of nutrients for a minimum of calories, thus promoting satiety without caloric overload. Think vegetables, raw vegetables, fruits, salads, soups, etc.

Free radicals can damage cells, including those of the thyroid. Antioxidants help to neutralize these free radicals, thus protecting the thyroid and the body as a whole. We find antioxidants in berries and fruits, dried fruits, nuts, vegetables, fish, seafood, and shellfish: bluefin tuna, salmon, sardines, mackerel, oysters, shellfish, or shrimp - Beverages: green tea and coffee - Not to forget cocoa: 1 or 2 squares of dark chocolate.

Rapid fluctuations in blood sugar levels can disrupt hormonal balance. Choosing low GI foods helps maintain stable blood sugar levels, thus supporting overall body and thyroid health. Here are some easy ideas to incorporate into your daily routine: avocado, almonds, zucchini, tofu, broccoli, eggplant, carrot, flageolet beans, green lentils, apple, fresh apricot, flax seeds, quinoa, al dente gluten-free whole pasta, whole basmati rice, 70% dark chocolate.

A healthy balance of dietary fats is key to reducing inflammation, which has a direct effect on thyroid function. Therefore, prioritize foods containing healthy and quality fats. For Omega 9, consider olive oil, canola oil, walnut oil (ensure the quality of your oil), hazelnuts, almonds, peanuts, macadamia nuts, Brazil nuts, avocado, cocoa butter, herring fillets, fish oil, bacon, and others.

For Omega 3, you will find a sufficient amount to meet your daily needs for omega 3 fatty acids (EPA and DHA) in fatty fish such as herring, salmon, sardines, mackerel, trout, etc.

Finally, Omega 6 fats are found in plant-based foods such as nuts, safflower and sunflower oils, seeds, but also in eggs, fish, and poultry.

I.e. all products made from wheat, rye, barley, oats, kamut, and spelt. These products can be pro-inflammatory for some people, exacerbating thyroid-related symptoms. Favor fresh foods, vegetables, legumes, buckwheat, etc.

Aspartame and other artificial sweeteners can negatively impact metabolic health and promote inflammation. Opt for healthy drinks like water, green, black, or white tea, herbal teas, coconut water, kombucha, vegetable juices, etc. 

By adopting these principles, you not only support your thyroid health but also contribute to your overall well-being. A carefully crafted diet is a solid foundation for a dynamic and energetic life, allowing you to feel absolutely at your best.