Seaweed: Superfood From The Sea
I’m guessing most people don’t think about eating seaweed. When we hear the word we think of the plants washed up on shorelines. Or growing on the bottom of bodies of water. “‘Seaweed’ is the common name for countless species of marine plants and algae that grow in the ocean as well as in rivers, lakes, and other water bodies” [https://oceanservice.noaa.gov/facts/seaweed.html]. No, we probably don’t want to grab the any that is washed up on shore unless you know your types. Many are edible, but not all palatable.
What is Seaweed?
Seaweed is a generic term for marine plants and large algae. It’s part of the underwater food chain. Along with providing shelter and a place to hide for marine life. You can find it divided into the color categories red, green, and brown. The darker color ones contain more pigments that help them pull in light in deeper waters. Edible versions are mostly farmed in underwater plots over being harvested from the wild. They contain vitamins, minerals, and antioxidants, which gets it placed in the superfood category.
Edible Seaweed
Not all seaweed tastes good. Though how things taste is an opinion. Here are some types used in cooking: nori, kombu, aonori, wakame, dulse, ogo, kelp, hijiki, and spirulina. The most well known of these is probably nori. It’s the one chosen to wrap sushi in. If you enjoyed a bowl of miso soup, the green squares in the broth are wakame seaweed. The dulse is a great bacon substitute due to its salty, savory flavor. An interesting seaweed I came across is called Umibudo, also called Seaweed Grapes. They’re also referred to as green caviar due how they pop in your mouth like real fish caviar.
For more details check out the post ‘Types of Edible Seaweed’ by WebstaurantStore.
Why Eat It?
There are a lot of potential benefits from eating seaweed. They contain vitamins, minerals, and antioxidants. Some of the nutrients in them are iron, magnesium, vitamin A, C, B9 and K, iodine, fiber, healthy omega-3 fatty acids, and potassium. You do need to watch for added sodium. These nutrients vary depending on the type of seaweed.
Many seaweeds contain anti-inflammatory and anti-microbial agents. They can help in lowering the risk of heart disease, diabetes and some cancers. It could help reduce blood pressure. They contain iodine, which is important for thyroid function. Then some species could help with weight loss. Of course you can just eat them because you like the flavor it brings to dishes.
The Benefits of Seaweed
Let’s look a little more at a few of the benefits of adding it into your diet.
Supports Thyroid Function
The mineral iodine is very important to a good functioning thyroid. It is used by the thyroid to make the hormones that regulate things like growth, energy, and metabolism. Seaweed has the ability to absorb the iodine from the ocean. Tyrosine, an amino acid, works along with iodine to make hormones that make the thyroid function properly. It is also contained in seaweed. Pay attention to the amount of iodine on the packaging especially with supplements. It can vary widely.
Heart Health
Seaweed may help lower our risk of heart disease. A study done with brown seaweed shows it can lower total cholesterol and LDL (bad) cholesterol levels [https://pmc.ncbi.nlm.nih.gov/articles/PMC10144066/]. Additionally, they contain what is called fucans that could help prevent blood from clotting. Then the peptides in them may help with high blood pressure [https://pubmed.ncbi.nlm.nih.gov/29227526/].
Blood Sugar Management
Two compounds in seaweed could help with blood sugar management. They are fucoxanthin and alginate. A small study in Japan showed the participants that took the greater amount of fucoxanthin (2mg) had improved blood sugar level compared to the group who received 0 mg [https://pmc.ncbi.nlm.nih.gov/articles/PMC5465861/]. A study in rats showed that the alginate in brown seaweed prevented spikes in blood sugar of rats fed high sugar meals [https://www.jstage.jst.go.jp/article/bpb/41/9/41_b18-00155/_html/-char/ja]. There are also polyphenols, which are compounds found in many plant-based foods, in seaweed that may help reduce blood glucose. Check out this article on the National Library of Medicine [https://pmc.ncbi.nlm.nih.gov/articles/PMC10707744/] for a more in-depth look.
Weight Management
The same alginate that could help with blood sugar levels shows potential for preventing fat from being digested [https://www.ncl.ac.uk/press/articles/archive/2014/03/fat-bustingseaweedsidentified.html]. This would reduce the fat calories our bodies intake. Seaweed contains fiber. Fiber may help slow the emptying of the stomach making us feel full longer. Looks like fucoxanthin is another double edge sword in your health. It has been shown in a couple studies it could help with weight loss. One with obese rats [https://pmc.ncbi.nlm.nih.gov/articles/PMC6562887/] and one with a small group of humans [https://pubmed.ncbi.nlm.nih.gov/37405785/].
Concerns with Eating Seaweed
Edible seaweed is considered safe to eat. As with anything there are some things to watch out for. If you eat a lot of it, you have to be careful of too much iodine intake. Too much iodine can throw off your thyroid. Even more so if you have a thyroid disorder. With seaweed being a good absorber of minerals it can contain toxic metals like cadmium, mercury, and lead. Though the amount they contain is normally below the allowed amount and pose little health risks.
Conclusion
There is more to seaweed than using it as a wrap for sushi or adding it into a dish. They are nutritious plants that provide our bodies with vitamins, minerals, and antioxidants. Compounds in the it, especially brown types, can help with heart health, thyroid support, blood sugar management, and more.
Other Seaweed Articles to check out.
7 Surprising Health Benefits [Healthline]
Health Benefits [WebMD]
Risks and benefits of consuming [National Library of Medicine]
Benefits, nutrition and all else you need to know [Medical News Today]
Should we be eating more of it? [BBC]
