Seaweed is also known as marine algae, is a type of algae that grows in the oceans and coastal regions. It comes with a dense nutrient profile and offers numerous health benefits. They serve as a valuable source of food for people living in coastal regions and are available in a range of colours from red to green to brown to black.
Seaweed or marine algae grow along rock shorelines across the world; however, it most consumed in Asian countries like Japan, Korea and China. It is a versatile ingredient used in making several culinary delights, including sushi rolls, soups and stews, salads, and smoothies.
Dive into this article to get an insight about seaweed nutrition, health benefits, uses and side effects.
Nutritional Profile of Seaweed
Seaweed is bestowed with impressive nutrients and bioactive compounds. Though precise values vary by type, for instance, nori, kelp, wakame, and dulse. A typical serving offer:
Also Read: Spirulina: 5 Incredible Health Benefits Of This Blue Green Algae
Nutritional Content per 100g dried seaweed:
Calories 35–50 kcal
Protein 5–8 g
Fiber 25–35 g
Fat 0.5–1 g
Carbohydrates 30–50 g
Iodine 500–2,000% DV
Iron 10–15% DV
Calcium 5–15% DV
Magnesium 10–25% DV
Vitamin K 20–50% DV
Folate 10–20% DV
Omega-3s -EPA is present in certain red and brown algae.
Antioxidants like fucoxanthin, phlorotannin are present in varying amounts.
Source: As Per The US Food and Drug Administration
Nutrient content varies remarkably depending on species, growing conditions, and processing methods.
Health Benefits of Seaweed
Supports Thyroid Function
Seaweed has a distinct ability to absorb high quantities of iodine from the ocean. Being a natural source of iodine and abundant in the amino acid tyrosine, seaweed is beneficial in making two important thyroid hormones necessary for proper thyroid function. However, it should be taken in moderate amounts to prevent hypothyroidism, goitre and other related disorders.
Rich in Antioxidants
Seaweed is endowed with a potent antioxidant profile, including phlorotannins, fucoxanthin, flavonoids, and carotenoids. Antioxidants combat oxidative stress, reduce inflammation, and may lower the risk of chronic diseases.
Improves Heart Health
The goodness of soluble fiber alginate and fucoidan helps diminish LDL, bad cholesterol levels. It also contains omega-3 fatty acids, mainly EPA, in red algae that support cardiovascular function and prevent heart disease.
Manages Weight
Being intrinsically low in calories and high in fiber, seaweed promotes satiety and reduces unwanted hunger pangs. Aside from this, the richness of fucoxanthin boosts metabolism, reduces fat accumulation and promotes weight loss.
Regulates Blood Sugar
The fibers and polyphenols in seaweed slow down gastric emptying time, reduce carbohydrate absorption and maintain blood sugar levels under control. Thus, seaweed serves as a perfect food for diabetics.
Boosts Gut Health
Seaweed is endowed with prebiotic fibers, which help feed beneficial gut bacteria and improve digestive health and treat digestive woes.
Potent Anti-Cancer Effects
Compounds like fucoidan and laminarin have shown anti-tumour, anti-inflammatory, and immune-boosting effects in lab studies. However, more research is needed to prove its efficacy in human beings.
Uses of Seaweed
Seaweed is a versatile ingredient and is used in numerous ways:
Food
Nori, a type of seaweed, is used for preparing sushi.
Kelp (kombu) is blended into soups and broths.
Wakame is used to prepare salads and miso soup.
Dulse is consumed dried or added to snacks.
Supplements
Available in the form of seaweed capsules or tablets.
Kelp powder, like spirulina and chlorella.
Cosmetics and Skincare
Used for its hydrating, anti-ageing, and detoxifying properties in:
Face masks
Serums and creams
Spa wraps
Agriculture and Gardening
Used as an organic fertiliser due to its mineral-rich profile.
Potential Side Effects
While seaweed is beneficial, excessive or inappropriate use may lead to side effects:
Overconsumption mainly kelp may lead to:
Hyperthyroidism or hypothyroidism, and thyroid inflammation
Limit intake to 2–3 servings per week if consuming high-iodine seaweed.
Some seaweeds may cause heavy metal contamination especially brown varieties, may accumulate arsenic, cadmium, and lead. Buy tested, certified, or organic seaweed from reputable brands.
Large amounts of fiber in alginates may cause digestive discomfort such as gas, bloating and diarrhoea in sensitive individuals, when consumed in excess quantities.
Allergic reaction is rare, but possible in those allergic to iodine or shellfish.
Conclusion
Seaweed is a nutrient-rich food that confers numerous health benefits, from supporting thyroid function to enhancing heart and gut health. However, like all health foods, have it in moderate amounts. Choose high-quality seaweed and consume it in limited quantities. Always consult a doctor if you have thyroid issues or other health concerns.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
An Overview to the Health Benefits of Seaweeds Consumption
Silvia Lomartire 1, João Carlos Marques 1, Ana M M Gonçalves 1,2,*
Editor: Diana Cláudia Pinto
https://pmc.ncbi.nlm.nih.gov/articles/PMC8232781/
Seaweed: Nutritional and gastronomic perspective. A review
Author links open overlay panel
Marina Salido a c, Manu Soto b c, Sergio Seoane a c
https://www.sciencedirect.com/science/article/pii/S2211926423003909
Seaweeds as a Functional Ingredient for a Healthy Diet
Rocío Peñalver 1, José M Lorenzo 2,*, Gaspar Ros 1, Ryszard Amarowicz 3, Mirian Pateiro 2, Gema Nieto 1
https://pmc.ncbi.nlm.nih.gov/articles/PMC7345263/
