The tissues of your endocrine system -- made up of several glands throughout your body -- release hormones into your bloodstream. These hormones control a range of processes. They help regulate your metabolism, control reproduction, maintain your internal clock and control your blood pressure and heart rate. Proper nutrition helps maintain a healthy endocrine system, with specific nutrients playing key roles in regulating your hormone balance.
Some foods impact your endocrine system due to their phytoestrogen content. Phytoestrogens are plant chemicals with a similar structure to the estrogen in your body. They can behave similarly to estrogen in your body, binding to proteins called estrogen receptors on your cells. The role of phytoestrogens remains unclear -- they might mimic the presence of estrogen in your system, or phytoestrogens might block the function of the estrogen naturally produced by your body. Soy products, broccoli, beans and legumes all contain phytoestrogens.
Vitamins, Minerals and Thyroid Hormones
Your thyroid is the largest endocrine gland in your body, and secretes the thyroid hormones T3 and T4 into your bloodstream. A healthy thyroid helps control your metabolic rate; an over- or underactive thyroid increases or decreases your metabolic rate, respectively. Vitamins A and D both interact with cells in your thyroid gland to control thyroid hormone production, and the essential mineral selenium actives enzymes required to activate thyroid hormones. Iodine also helps maintain thyroid health. Iodine deficiencies prevent thyroid hormone production and can cause goiter, or abnormal growth of the thyroid gland. Dairy products typically contain added vitamin A and D, eating Brazil nuts can boost your intake of selenium and cod, shrimp and iodized salt provide iodine.
B Vitamins and Melatonin
Vitamins also help maintain your internal clock, the biological process that helps you wake up in the morning and get to sleep at night. The primary hormone that maintains this clock is melatonin, a chemical produced in your brain. In the dark, your melatonin levels rise and you begin to feel sleepy, and these melatonin levels decrease in response to light so that you feel more alert during the day. Vitamins B-5 and B-6 both help your brain produce melatonin to support your internal clock. Eat meats, dairy products and lentils as sources of both nutrients.
Even though key nutrients play specific roles in maintaining your endocrine system, the best way to keep your endocrine system healthy is to eat a balanced diet customized for your specific needs. Eating too much or too little each day disrupts your endocrine system -- excess fatty tissue secretes abnormally high levels of estrogen, and people with very little fat also face a risk of hormone imbalance.
Phytoestrogens should also be consumed in moderation. Since the function of phytoestrogens in humans is not completely understood, eating a diet high in these chemicals might have adverse health effects, especially if you have suffer from estrogen-sensitive cancers such as breast cancer.
If you're concerned about how to eat to keep your endocrine system healthy, consult a doctor or other medical professional for help planning a diet to suit your circumstances.
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