Your thyroid may be small, but its impact on your body is massive. It helps regulate everything from your metabolism and mood to hormone levels, energy, and even your skin. When it’s not functioning properly, the effects can be felt throughout your entire body. The good news? You can support your thyroid naturally—starting right in your kitchen.

These 13 nutrient-rich foods can help nourish your thyroid and may even reverse early thyroid imbalances.

1. Seaweed (Kelp, Nori, Dulse)

Seaweed is packed with iodine, which your thyroid needs to produce hormones. A lack of iodine can slow your thyroid down.

Quick tip: Toss seaweed into salads, soups, or consider a supplement—just be sure to check with your doctor first.

2. Brazil Nuts

These nuts are an excellent source of selenium, a mineral essential for converting T4 into the more active T3 hormone. Selenium also helps lower inflammation in the thyroid.

Quick tip: You only need 2–3 per day to hit your selenium target.

3. Wild-Caught Salmon

Full of omega-3 fatty acids, salmon supports hormone balance and eases inflammation. It’s also high in vitamin D, which is especially beneficial for autoimmune thyroid disorders like Hashimoto’s.

4. Eggs

Eggs offer a combination of iodine, selenium, protein, and healthy fats—nutrients your thyroid needs to make and regulate hormones.

Quick tip: Eat the yolks—they’re loaded with key nutrients.

5. Greek Yogurt

This creamy food provides iodine and gut-friendly probiotics. A healthy gut plays a vital role in thyroid function.

6. Pumpkin Seeds

These seeds are loaded with zinc, which is critical for immune function and hormone conversion. Zinc is often lacking in people with thyroid issues.