Seaweed: Nature’s Superfood from the Ocean

Seaweed can be pretty to look at, and a bit squishy to stand on in bare feet – but to eat?  As a superfood?

Seaweed might not be the first thing that comes to mind when you think of a healthy snack, but it’s actually a nutritional powerhouse that’s been used for centuries in many cultures.

Whether you enjoy it in sushi, soups, or snacks, seaweed offers a surprising number of health benefits. I’ve been eating a few types for years now, after learning how healthy they are – and how easy it is to add them to my diet.  I thought I’d share my experience and research with you, so you know the benefits they will bring, and how easy it is to add to your diet – as well as a few things to be aware of.

What Is Seaweed?

Seaweed is a type of algae that grows in the ocean.  It is packed with nutrients, including vitamins, minerals, and fiber. There are different types of edible seaweed, each with its own unique taste, texture, and benefits.  I eat the first three suggested seaweeds reasonably often, but have included 3 more so you are aware of these as well. 

Another benefit, as pointed out in the quote below, is that seaweed is usually dried, so it keeps for a long time.  As a result, it’s a great staple to have in your cupboards, so if you’re making a soup but are light on ingredients, you add a handful to your soup – or your smoothie for that matter!  😊

Different Types of Seaweed

1. Nori
   Nori is probably the most well-known type of seaweed, often seen wrapped around sushi rolls. It has a mild flavor, and can be eaten dried as a snack, or used in dishes like soups and salads.  I remember I had nori seaweed ‘chips’ in a London restaurant one time, and loved them!  (I don’t think much of the processed ones that I’ve tried so far, which is a shame.)
2. Kelp
   Kelp is a large, leafy seaweed that grows in underwater forests. It’s commonly used in soups, especially in Asian cuisines, and can also be found in supplement form for its rich iodine content.  (I have this in dried flakes, and add it to soups whenever I remember.)
3. Dulse
   Dulse is a red seaweed with a slightly chewy texture. It has a salty, savory flavor and is great in soups, stews, or even eaten as a snack. It’s also available in powdered form to add to smoothies or salads.  (Ok, this may sound weird, but I put this in my smoothies!  I add bananas, carrots, cucumber, bell pepper, radish, and dulse (amongst other things) to my regular smoothie.)
4. Wakame
   Wakame is a type of seaweed that’s often added to miso soup. It has a delicate flavor and is rich in vitamins and minerals. It’s usually sold dried and can expand significantly when hydrated.  (I think I've used this in soups before.  I swap my seaweeds around, depending on what is available (or on special!) at the time.)
5. Hijiki
   Hijiki is a dark brown seaweed with a strong, earthy flavor. It’s commonly used in Japanese cuisine, and is often simmered with vegetables or added to salads.  (I haven’t tried this yet, unless it was in one of the Japanese dishes I’ve tried!  😊)
6. Irish Moss
   Irish moss, also known as carrageenan, is a type of red seaweed that has become popular in health food circles. It’s often used to make smoothies, desserts, and other treats due to its ability to thicken and gel.  (I haven’t tried this yet either – will look out for it!)

Health Benefits of Seaweed

Seaweed has a variety of health benefits, thanks to its nutrient-packed profile.  Some of the biggest benefits are noted below.  (I’ve included some links you can review (at the end) if you want to explore this further.)

1. Rich in Nutrients
   Seaweed is a great source of essential vitamins and minerals, including vitamin A, C, E, and K, as well as folate, calcium, magnesium, and iron. (So many benefits for such a small and light food!)  I also love eating whole foods, which is why I include it as part of my diet.  I’d much rather hide some seaweed in my dishes than take a tablet!
2. Supports Thyroid Health
   Kelp and other seaweeds are particularly high in iodine, which is essential for thyroid function. The thyroid helps regulate metabolism, so getting enough iodine can help keep your energy levels up, and your metabolism functioning well.  (See the Drawbacks section below for more on this.)
3. Promotes Healthy Digestion
   Seaweed is an excellent source of fiber, which supports gut health by promoting regular bowel movements, and feeding beneficial gut bacteria. It can also help reduce inflammation in the digestive tract.  (I suspect most people have more inflammation in their bodies than is wise or healthy, so when I find items that help, I look at them carefully.)
4. Boosts Heart Health
   Seaweed contains compounds like omega-3 fatty acids, which are beneficial for heart health. These healthy fats can help lower blood pressure, and reduce the risk of heart disease.  (Again, a natural and easy way to obtain omega-3 fatty acids without tablets.)
5. May Support Weight Loss
   Some studies suggest that seaweed can help with weight management. The fiber in seaweed helps you feel fuller for longer, and certain types of seaweed may help regulate fat metabolism.  (Yep, I’m happy with that! 😊)
6. Packed with Antioxidants
   Seaweed is rich in antioxidants, which help protect your cells from damage caused by free radicals. This can support your immune system, and help reduce inflammation.  (I want all the help I can get with keeping my immune system as happy as possible, and reducing inflammation.)
7. Good for Skin Health
   The vitamins and minerals in seaweed, especially the vitamin C, can help promote healthy skin. It’s often used in skincare products for its hydrating and anti-aging properties. (I have noticed algae in skin care products, including my own.)

Things to Keep in Mind - Drawbacks and Contraindications

While seaweed has many health benefits, there are a few things to be cautious about, as well.

1. Too Much Iodine
   While iodine is important for thyroid function, consuming too much of it can lead to thyroid problems. People with thyroid issues should be careful with high-iodine seaweeds like kelp.  It’s a good idea to consult a doctor if you’re unsure about your iodine intake.
2. High Sodium Content
   Seaweed can be quite salty, so it’s important to watch your sodium intake, especially if you have high blood pressure, or are on a low-sodium diet. If you eat processed foods (including bread), opt for unsalted seaweed when possible, or limit your portion size.  (I eat very little in the way of processed foods, so I don’t worry about this so much.)
3. Potential Heavy Metals
   Like all plants that grow in the ocean, seaweed can sometimes absorb heavy metals from the water. It’s important to choose seaweed from reputable sources to ensure it’s free of harmful contaminants.
4. Allergic Reactions
   Although rare, some people may be allergic to seaweed. If you’ve never tried it before, start with a small amount to see how your body reacts.
5. Potential Interference with Medication
   If you are on blood thinners, be aware that seaweed has vitamin K, which can interfere with blood thinner medications. Seaweed is also rich in potassium, which can be harmful to people with kidney disease, so diabetics should be wary of this. 

How to Enjoy Seaweed

Seaweed is versatile, and can be incorporated into your diet in a variety of ways.  While I have some suggestions below, the WebMD article and the Medical News Today articles (links below) have a few more suggestions on how to incorporate seaweed into your diet.

• Sushi - Wrap some sushi rice and veggies in nori for a quick and tasty meal.
• Soups - Add wakame or kelp to your favorite soup for a nutritional boost.
• Salads - Toss dulse or hijiki into salads for added flavor and texture.
• Snacks - Try roasted seaweed snacks for a light, crunchy treat.
• Smoothies - Blend Irish moss or dulse powder into your smoothies for an extra hit of nutrients.

Final Thoughts

Seaweed is a fantastic way to add variety to your diet while reaping a variety of health benefits. It’s nutrient-dense, supports thyroid and heart health, and can promote digestion and skin health. However, it’s important to enjoy seaweed in moderation, particularly if you have thyroid or kidney issues, or need to watch your sodium intake. So, if you haven’t tried seaweed yet, why not give it a go? Whether you like it in sushi, soups, or as a snack, seaweed might just become your new favorite superfood.

FAQ - All About Seaweed

1. What are the different types of seaweed?
   There are several types of seaweed, each with its own unique flavor and texture. Some of the more common types are mentioned below.

• Nori - Often used for sushi, it has a mild flavor.
• Kelp - A large, leafy seaweed, commonly used in soups.
• Dulse - A chewy, red seaweed with a salty flavor.
• Wakame - Delicate and mild, often added to miso soup.
• Hijiki - A dark brown seaweed with an earthy taste, often used in Japanese cuisine.
• Irish Moss - A red seaweed used to thicken smoothies and desserts.

2. What are the health benefits of seaweed?
   Seaweed is packed with essential nutrients, such as vitamins A, C, and K, along with minerals like calcium, magnesium, and iron. It supports thyroid health due to its iodine content, aids digestion with its fiber, and may promote heart health. Seaweed also contains antioxidants, supports skin health, and may help with weight management.
3. How can I eat seaweed?
   Seaweed is incredibly versatile. There are many ways you can enjoy it, some of which I've noted, however, there are more suggestions in the WebMD, Medical News Today, and Health articles, in the links below.  

• Sushi - Wrap your sushi ingredients in nori.
• Soups - Add kelp or wakame to soups and broths.
• Salads - Toss dulse or hijiki into your salads for a salty, savory kick.
• Snacks - Roasted seaweed snacks are a great, healthy option.
• Smoothies - Blend powdered Irish moss or dulse into your favorite smoothie.

4. Is seaweed good for my thyroid?
   Yes! Seaweed, especially types like kelp, is rich in iodine, which is essential for thyroid health. Iodine helps regulate the thyroid’s production of hormones that control metabolism. However, it’s important to be mindful of your iodine intake — too much iodine can cause thyroid problems. If you have thyroid issues, consult your doctor before consuming large amounts of high-iodine seaweed.
5. Are there any risks or side effects of eating seaweed?
   While seaweed has many health benefits, there are a few things to keep in mind before eating, and/or increasing the amount of seaweed that you eat.  

• Iodine Overload - Too much iodine can interfere with thyroid function, so don’t overdo it if you already have thyroid issues.
• High Sodium Content - Seaweed can be salty, so it’s best to avoid it if you need to watch your sodium intake.
• Heavy Metals - Seaweed absorbs minerals from the ocean, which can sometimes include harmful heavy metals. Always buy from reputable sources.
• Allergic Reactions - Although rare, some people may be allergic to seaweed. If you’re trying it for the first time, start with a small amount.
• Medications - Seaweed is high in potassium, which is not good for people with kidney issues.

6. How much seaweed should I eat?
   Seaweed is healthy, but it’s best to enjoy it in moderation. A small serving a few times a week can be a great way to reap its benefits without overdoing it on iodine or sodium. If you’re unsure how much is right for you, start with a small amount, and observe how your body responds.
7. Can I eat seaweed every day?
   While it’s safe to eat seaweed regularly, it’s a good idea to vary your diet to get a wide range of nutrients. Eating seaweed every day might not be necessary, and it’s important to balance it with other healthy foods. If you have thyroid or kidney concerns, or are on a special diet, check with a healthcare professional about how much seaweed is right for you.
8. How do I store seaweed?
   Dried seaweed can be stored in an airtight container in a cool, dry place. If you’re using fresh seaweed, it should be kept in the refrigerator, and consumed within a few days. Some seaweed, like nori, may also come in pre-packaged, ready-to-eat forms, which can be conveniently stored for longer.

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References/Further Information

https://www.webmd.com/diet/health-benefits-seaweed

https://www.healthline.com/nutrition/benefits-of-seaweed

https://www.health.com/nutrition/seaweed-benefits

https://www.medicalnewstoday.com/articles/323916

https://time.com/5559578/is-seaweed-healthy/

https://nutritionsource.hsph.harvard.edu/seaweed/ 

Disclaimer

The information provided in this blog is for general informational purposes only. I am not a medical professional, and the content shared here is based on research and personal knowledge. While seaweed can support overall health and wellbeing, it is not a substitute for professional medical advice, diagnosis, or treatment.

If you have any health concerns, allergies, or medical conditions, please consult a qualified healthcare professional before eating seaweed. Always use caution, especially if you are pregnant, breastfeeding, or taking medications.

Your health and safety are important, so please make informed decisions that are right for you and your unique situation.