heres a recipe i just made
1 head of purple kale
1 head of dino kale
1 whole lemon
1 sobrano pepper
chunk of ginger (2 L x 1L x 1L)
half head of bok choy
6 celery stalks
1 whole cucumber
Kale, bok choy, cabbage, brocolli etc. are goitrogenic and should not be eaten raw to prevent thyroid problems. Too much greens will give you loose stools as they are very powerful. Eat them cooked and also pepper is inflammatory. Instead include some carrots as you need vitamin A to prevent acne.
In the absence of thyroid problems, there is no research evidence to suggest that goitrogenic foods will negatively impact your health. In fact, the opposite is true: soy foods and cruciferous vegetables have unique nutritional value, and intake of these foods has been associated with decreased risk of disease in many research studies. That's one of the reasons we've included both types of food among the World's Healthiest Foods!
Because carefully controlled research studies have yet to take place on the relationship between goitrogenic foods and thyroid hormone deficiency, healthcare practitioners differ greatly on their perspectives as to whether a person who has thyroid problems, and notably a thyroid hormone deficiency, should limit their intake of goitrogenic foods. Most practitioners use words like "overconsumption" or "excessive" to describe the kind of goitrogen intake that would be a problem for individuals with thyroid hormone deficiency. Here the goal is not to eliminate goitrogenic foods from the meal plan, but to limit intake so that it falls into a reasonable range.
Limiting goitrogenic intake is often much more problematic with soy foods than with cruciferous vegetables, since soy appears in so many combination and packaged food products in hidden form. Ingredients like textured vegetable protein (TVP) and isolated soy concentrate may appear in foods that would rarely be expected to contain soy. A standard, one cup serving of cruciferous vegetables 2-3 times per week, and a standard, 4-ounce serving of tofu twice a week is likely to be tolerated by many individuals with thyroid hormone deficiency. It's worth it to try and include these foods in a meal plan because of their strong nutritional value and great track record in preventing many kinds of health problems.
The effect of cooking on goitrogens
Although research studies are limited in this area, cooking does appear to help inactivate the goitrogenic compounds found in food. Both isoflavones (found in soy foods) and isothiocyanates (found in cruciferous vegetables) appear to be heat-sensitive, and cooking appears to lower the availability of these substances. In the case of isothiocyanates in cruciferous vegetables like broccoli, as much as one third of this goitrogenic substance may be deactivated when broccoli is boiled in water.
Practical tips
Although for many people goitrogens do not seem to pose a health concern, certain individuals who have thyroid problems may be advised by their healthcare practitioner to limit excessive consumption of foods that contain these compounds. As cooking seems to help to inactivate the goitrogenic compounds found in food, it seems reasonable to conclude that for individuals with deficient thyroid hormone production, steaming of cruciferous vegetables like broccoli makes good sense, as does consumption of tofu in cooked versus raw form.
References
Conaway, C. C.; Getahun, S. M.; Liebes, L. L.; Pusateri, D. J.; Topham, D. K.; Botero-Omary, M., and Chung, F. L. Disposition of glucosinolates and sulforaphane in humans after ingestion of steamed and fresh broccoli. Nutr Cancer. 2000; 38(2):168-78.
Fowke, J. H.; Fahey, J. W.; Stephenson, K. K., and Hebert, J. R. Using isothiocyanate excretion as a biological marker of Brassica vegetable consumption in epidemiological studies: evaluating the sources of variability. Public Health Nutr. 2001 Jun; 4(3):837-46.
Getahun, S. M. and Chung, F. L. Conversion of glucosinolates to isothiocyanates in humans after ingestion of cooked watercress. Cancer Epidemiol Biomarkers Prev. 1999 May; 8(5):447-51.
Liggins, J.; Bluck, L. J.; Runswick, S.; Atkinson, C.; Coward, W. A., and Bingham, S. A. Daidzein and genistein contents of vegetables. Br J Nutr. 2000 Nov; 84(5):717-25.
Toda T, Uesugi T, Hirai K, Nukaya H, Tsuji K, Ishida H. New 6-O-acyl isoflavone glycosides from soybeans fermented with Bacillus subtilis (natto). I. 6-O-succinylated isoflavone glycosides and their preventive effects on bone loss in ovariectomized rats fed a calcium-deficient diet.Biol Pharm Bull 1999 Nov;22(11):1193-201
Capsaicin, the hot pepper’s natural heat-causing component, has been proven to kill cancer cells, prevent sinus infections, serve as an anti-inflammatory agent, provide gastric relief and produce fat oxidation.
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