:max_bytes(150000):strip_icc()/Health-GettyImages-1441745422-7c0857ffbc6541219fd950c0a0c4cebe.jpg?w=1024&resize=1024,0&ssl=1 "Benefits, Uses, Side Effects, and More")
Seaweed, also known as algae, has a nutrition profile consisting of vitamins A, C, and E and iodine. This aquatic plant without flowers is mainly produced for humans to eat. Some seaweed benefits include healthy gut promotion and blood sugar regulation.
Seaweed has long been a staple food of many Asian diets, particularly in Japanese cuisine. You can commonly find seaweed in sushi, salads, soups, and on their own as snacks. Read on to learn more about seaweed benefits, nutrition, and risks.
Seaweed may also decrease your risk of developing heart disease, which is the most common cause of death in the United States. High cholesterol is one factor contributing to your risk of heart disease. Research has shown that the vitamins and minerals in seaweed, particularly fiber, can reduce cholesterol.
Vitamins A, C, and E, which are all present in seaweed, are sources of antioxidants. Antioxidants help prevent cell damage by decreasing the effects of free radicals. Free radicals are substances that contribute to chronic diseases like heart disease, diabetes, and certain types of cancer. Antioxidants can also boost your immune system.
Adding seaweed to your diet may help you carefully manage your weight. Seaweed has few calories, which can keep your calorie intake low.
Brown algae, which includes kelp, wakame, kombu, and arame, contain fucoxanthin. This chemical has antioxidant properties and helps reduce your risk of obesity.
Fiber helps promote a healthy gut by increasing bowel regularity. Seaweed is a source of fiber, which is a carbohydrate. Research has found that 23% to 64% of dried seaweed is fiber.
It’s possible that seaweed can decrease your risk of type 2 diabetes. Among its antioxidant properties, Fucoxanthin also regulates blood glucose (sugar). This chemical reduces the amount of glucose your bloodstream absorbs.
Your thyroid, the butterfly-shaped gland in the center of your neck, produces and releases thyroid hormones. These hormones control metabolism.
One of the causes of hypothyroidism, or an underactive thyroid, is a lack of iodine. Hypothyroidism causes symptoms like:
- Developing a goiter, or a large growth on your neck and near your thyroid gland
- Feeling fatigued
- Gaining weight
Adding seaweed to your diet helps increase your iodine intake if you have an underactive thyroid. Research has shown that some types of seaweed can provide rich amounts of iodine.
Seaweed packs antioxidants, including vitamins A, C, and E, and is a source of iodine. One cup, or 15 grams (g), of dried seaweed contains:
- Calories: 44.7
- Fat: 0.601 g
- Sodium: 86.2 milligrams (mg)
- Carbohydrates: 7.86 g
- Fiber: 0.84 g
- Added sugars: 0.456 g
- Protein: 4.78 g
The amounts of vitamins and minerals in seaweed vary slightly depending on the type of algae. There are different classes of algae, such as:
- Brown algae like kelp, wakame, kombu, and arame
- Green algae like sea lettuce
- Red algae like dulse and nori
Seaweed has several health benefits, but ensure you don’t have too much. It’s essential to proceed with caution when reviewing the iodine content of your seaweed. Too little or too high amounts of iodine can adversely affect thyroid function.
Some types of seaweed have a lot of heavy metals like arsenic and lead. Double-check the ingredients if you’re taking seaweed supplements. The Food and Drug Administration (FDA) doesn’t regulate the amounts of these heavy metals in seaweed supplements.
The effects of seaweed vary and depend on many variables, including type, how much you eat, and how often you eat it. Please speak to a healthcare provider before consuming seaweed if you’re unsure if it’s safe for you.
Some of the most popular types of edible seaweed include nori, kelp, wakame, and dulse. Look for varieties of seaweed online or at Asian supermarkets, natural food stores, and well-stocked grocery stores.
Think of nori as the gateway seaweed. You can find it in sushi rolls and sheets as “seaweed snacks.” Kelp is the primary ingredient in dashi, a Japanese stock that forms the base of miso soup. Kelp noodles are a staple dish in Korean cuisine. You can even add kelp powder to smoothies.
Wakame is the main component of most seaweed salads and the wide, slippery seaweed you often find in miso soup. It’s usually sold dried and is available whole, flaked, or powdered. Some people say it tastes like bacon when they fry dulse.
Most seaweed is sold, dried, consumed, or reconstituted in warm water. Some seaweed, like kelp, is also available frozen, which means it doesn’t need to be reconstituted.
You can add seaweed to chicken bone broth, whip up a seaweed salad with sesame oil and garlic, or even snack on nori and dulse right out of the bag. Jeremy Rock Smith, an executive chef and faculty member at the Kripalu Center for Yoga & Health, also recommended:
- Adding kombu when preparing dried beans
- Sneaking kelp into slaws for a great depth of flavor
- Shaking store-bought furikake (a topping that includes sesame seeds and nori) onto popcorn, roasted vegetables, cooked fish, or omelets
Seaweed has many possible benefits, from regulating blood sugar regulation to decreasing heart disease risk. The plant is available in various types and has vitamins and antioxidants.
There are risks to eating seaweed, such as its iodine content’s potential to cause thyroid problems. The different types of seaweed still make the plant versatile. You can eat seaweed as a snack or as part of a meal.
