If you have been feeling sluggish, struggling with unexplained weight changes, or noticing that your energy levels are not what they used to be, your thyroid might be trying to tell you something. This small butterfly-shaped gland in your neck plays a huge role in how your body uses energy, and when it is not working well, your metabolism can take a serious hit. The good news? Some of the most powerful foods for supporting your thyroid are actually some of the simplest greens and superfoods you can add to your plate. And one of the most surprising and effective of them all is seaweed.

You probably already know seaweed as the stuff wrapped around your sushi roll or the dark green flakes sprinkled on your rice bowl. But this ocean vegetable is far more than a garnish. Seaweed is one of the richest natural sources of iodine, a mineral that your thyroid absolutely depends on to produce the hormones that regulate your metabolism. Without enough iodine, your thyroid cannot make enough of those hormones, and your entire metabolic engine slows down. This can leave you feeling cold, tired, and puffy, and make it much harder to maintain a healthy weight even when you are eating well and exercising.

Of course, iodine is a delicate balance. Too little and your thyroid struggles, but too much can also cause problems. That is why quality and moderation matter here. Seaweed varieties like kelp, wakame, and nori offer iodine in a natural, food-based form that your body can handle more gracefully than synthetic supplements. A small serving of kelp once or twice a week can provide just the right amount of iodine to support your thyroid without overloading it. For American adults who may not eat much seafood or use iodized salt, seaweed can be a game changer for getting this critical nutrient back into your diet.

But seaweed does not stop at iodine. It is also packed with other nutrients that help your thyroid do its job. Selenium is a key player here, as it helps convert thyroid hormones into their active form, and seaweed is a decent source of this mineral. Zinc and iron, which are also important for thyroid function, appear in seaweed along with a range of B vitamins that support energy production. So when you add seaweed to your meals, you are not just giving your thyroid iodine; you are providing a whole toolkit of helpers that work together to keep your metabolism running smoothly.

Beyond seaweed, there are other leafy greens and superfoods that can lend a hand with thyroid and metabolism support. Spinach and collard greens are loaded with magnesium, which helps your thyroid gland function properly and also supports a healthy stress response. Chronic stress can disrupt thyroid hormones, and magnesium helps calm that system. Kale, while incredibly nutrient dense, contains compounds called goitrogens that can interfere with thyroid function if eaten in very large raw amounts. But do not worry—cooking kale neutralizes those compounds, so a warm kale salad or sautéed greens are perfectly fine for even the most thyroid-conscious eater.

The key to using these foods for metabolism and thyroid support is consistency over perfection. You do not need to overhaul your entire diet overnight. Instead, try adding a sheet of nori to your lunch wrap, or sprinkle some dried kelp flakes into soups and stir fries. Use seaweed as a flavorful, salty seasoning that boosts the nutritional profile of your meals. Pair it with other greens like steamed spinach or a side of sautéed collards a few times a week, and you will be giving your thyroid the raw materials it needs to keep your metabolism humming.

Just keep in mind that everyone’s thyroid situation is different. If you already have a diagnosed thyroid condition like Hashimoto’s or Graves’ disease, or if you are on medication, talk to your healthcare provider before making big changes to your iodine intake. For most healthy adults, though, incorporating seaweed and leafy greens is a safe, natural way to support your thyroid without turning to harsh supplements or restrictive diets.

When you treat your thyroid well, your whole body thanks you. Your energy lifts, your metabolism gets a gentle boost, and even your mood can improve. So next time you are at the grocery store, grab a bag of dried seaweed snacks or a package of fresh spinach. Your thyroid—and your metabolism—will be glad you did.