Top 5 Seaweed Health Benefits, Nutrition Information, and Side Effects
Because of the health advantages of seaweed, wakame seaweed, in particular, has been a staple of Japanese and Korean cuisine for decades. They are a component of the oceanic food chain and come in a variety of colors, including red, green, brown, and black.
It aids in giving salads and soups a distinct flavor and texture. It is frequently included in smoothies, vitamins, and sushi rolls. In this article, we'll cover the nutritional value, negative effects, and health advantages of seaweed.
We see small amounts of calcium, magnesium, sodium, zinc, and folate in seaweed. As a standard, 1 tablespoon (7 grams) of dried spirulina seaweed has the following:
Calories: 20
Protein: 4 grams
Fibre: 0.3 grams
Thiamine: 11% of the RDI
Iron: 11% of the RDI
Riboflavin: 15% of the RDI
Manganese: 7% of the RDI
Copper: 21% of the RDI
Carbs: 1.7 grams
Fat: 0.5 gram
It aids in giving salads and soups a distinct flavor and texture. It is frequently included in smoothies, vitamins, and sushi rolls. In this article, we'll cover the nutritional value, negative effects, and health advantages of seaweed.
Seaweed nutrition facts
We see small amounts of calcium, magnesium, sodium, zinc, and folate in seaweed. As a standard, 1 tablespoon (7 grams) of dried spirulina seaweed has the following:
Calories: 20
Protein: 4 grams
Fibre: 0.3 grams
Thiamine: 11% of the RDI
Iron: 11% of the RDI
Riboflavin: 15% of the RDI
Manganese: 7% of the RDI
Copper: 21% of the RDI
Carbs: 1.7 grams
Fat: 0.5 gram
ALSO READ:If You Are Diabetic Patient, You Should Definitely Avoid These 20 Foods
If you want to know what are the health benefits of eating seaweed then you are at the right place. Adding seaweed to one’s diet helps add taste and improves health. Check out the following health benefits of seaweed and add it to your diet.
1. Helps with weight loss
Is seaweed good for weight loss? Seaweed fiber helps slow the emptying of the stomach. This helps offset hunger and one is able to put off the next meal for a longer period.
This is because the stomach does not send the signal for a meal for a long time. It has fucoxanthin that could be useful for reducing body fat. This helps obese people become thin again.
It was found in a study with rats that fucoxanthin improved the expression of a protein that metabolizes fat. Including seaweed in your diet helps you reduce the waistline and body weight. This is one of the best seaweed benefits.
2. Supportive of thyroid function
The thyroid is an important gland that controls a wide range of growth-related functions. It is involved in the repair of damaged cells, helps with energy production, and controls body growth.
The hormones in the thyroid are made using iodine. When your diet does not contain enough iodine, you experience symptoms like swelling in the neck, fatigue, and weight changes. The recommended intake of iodine per day is 150 mcg.
The content of iodine depends on the type of seaweed. The amount of iodine will vary from 11-1890 mcg per gram. In Nori the content is found to be 37 mcg, Wakame has 139 mcg, and Kombu has 2523 mcg.
Kelp contains 58 times our daily requirement at 8732 mcg. The tyrosine in the seaweed acts alongside the iodine to make two key ingredients that help the thyroid work properly. Hypothyroidism is a condition where the thyroid is unable to make enough hormones to support basic functions. (Top 4 Foods for Thyroid Health)
3. Helps protect the body
Benefits of dried seaweed – Seaweed has a good amount of antioxidants. When your body has a lot of unstable compounds known as free radicals, it can lead to dangerous health conditions including cancer.
The carotenoid present in brown algae is found to have 35 times the amount of antioxidants present in Vitamin E. The presence of antioxidants helps reduce the levels of free radicals present and thus, protects you from danger.
Decreases cholesterol levels – Cholesterol plays an important part in fat digestion and hormone production. Too much cholesterol can block arteries and lead to heart attacks. Wakame was found to decrease excess cholesterol build-up in the blood. Wakame seaweed supplement was found to decrease LDL cholesterol in a study conducted on rats.
Low in calories – In 10 grams of seaweed, the amount of calories present is only 3.5. Eating seaweed will help satiate your hunger without adding to the calories.
4. Seaweeds are Good for diabetics
Many people suffer from old-age diseases and diabetes. This is the condition where the body is unable to balance the amount of blood sugar due to a lack of hormones or insufficient action of the hormone.
Fucoxanthin is the substance found in brown algae that proves to be helpful for diabetics. In a study conducted using fucoxanthin oil in increasing concentrations, it was found that the control group that took the most concentrated form of the oil had better blood sugar control.
There was a considerable improvement for those who had a genetic disposition to insulin resistance that is seen in people with type 2 diabetes.
This might be due to the fibre content in the seaweed. There is one more substance in the seaweed called alginate that helps regulate sugar spikes.
This is done by decreasing the amount of sugar absorption. Better sugar control was noticed when seaweed powder was added to the diet of rats. This is one of the effective benefits of eating seaweed.
5. Seaweed benefits are good for gut health
The bacteria in our guts help digest the food we eat and support overall health. Algae are found to be the best food item for supporting gut health.
This might be due to the high amount of fibre (23-64%) in the seaweeds. The bacteria in the gut feed on the fibre and multiply. It is estimated that you have more bacteria than human cells in your body.
Fibres resist digestion while remaining as a source of food for the bacteria.
This is an instance of good bacteria (there are bad bacteria that cause indigestion, diarrhea, and so on) that help improve the immune system as well.
Seaweeds grow well in salty waters. They contain many useful ingredients that are easy for our bodies to break down and assimilate. Here is a look at the various types of seaweed commonly available:
1. Nori
It is edible Japanese seaweed of the red algae species. Nori has a strong, distinct flavor and is used to wrap rolls of sushi. It is available as dried sheets and will disintegrate when it comes in contact with water. One must avoid daily consumption as Nori contains high amounts of cadmium and arsenic.
2. Blue-green Algae
Also known as cyanobacteria, blue-green algae are able to synthesize food through photosynthesis. Some of the bacteria in this group are nitrogen-fixing types and live in moist soils.
The seaweed variety has very attractive flowers but at times they might be toxic. People use blue-green algae to treat precancerous growths in the mouth. It helps increase energy and metabolism, and improves memory and the immune system.
3. Wakame
This highly edible, nutritious seaweed contains plenty of nutritious elements. It has low calories and adds vitamins and minerals to your diet.
The high iodine content supports thyroid function and helps reduce blood pressure and heart disease risks. It lowers cholesterol levels and exhibits cancer-fighting properties. Diabetics with insulin resistance will benefit from taking wakame nutrition.
5. Kelp
This variety of brown seaweed grows in shallow waters where there is an excess of saltwater. You can find this on all the coastal fronts around the world.
It is not the typical seaweed you find in sushi rolls. It differs slightly in flavor, color, and the type and amount of nutrients. We get a compound known as sodium alginate from Kelp.
6. Kombu
Kombu in Japanese is dasima in Korean and haidai in Chinese. We get this in dried form or as a powder. Some people eat it fresh. It is one of the three ingredients needed for soup stock.
It is a good source of an amino acid named glutamic acid. You see high levels of iodine that helps normal growth and development. It helps digestion because of its high fibre content and a whole lot of enzymes.
7. Spirulina
Classified as a superfood, Spirulina is an excellent dietary supplement for vegetarians. It has a wonderful amount of nutrients such as proteins, phosphorus, carbohydrates, potassium, fats, sodium, calcium, iron, Vitamin C, and magnesium.
Spirulina is an organism that grows in both fresh and salt water. It is a type of cyanobacteria, which is a family of single-celled microbes that are often referred to as blue-green algae.
There is some bad effect if you consume too much seaweed.
1. Excess of iodine
Seaweed contains a high amount of iodine. This might turn dangerous but Japanese are considered among the healthiest people and it could be because of the high iodine in their diet.
The tolerable upper limit for adults is 1,100 mcg. The food usually limits the uptake of iodine. Excess iodine will cause symptoms such as tightness around the neck, thyroid dysfunction, and weight gain.
2. Presence of heavy metals
This is because seaweeds absorb minerals containing metals from the seawater. In edible seaweeds, the toxicity levels of aluminum, lead, and cadmium was found to be low. Though this is so, there remains the possibility that the toxicity could build up in the person eating the seaweed.
3. Excess of sodium
Certain types may contain high amounts of sodium that could adversely affect those who have high blood pressure.
Conclusions regarding seaweeds
A common ingredient in cuisine, seaweed has great flavor-enhancing qualities and is packed with nutrients. It supports the thyroid gland, which encourages the body's general growth.
Vitamins and antioxidants found in seaweed support bodily functions and offer cell protection. It benefits heart health as well. To receive all the advantages of seaweed, one only needs to make sure one doesn't consume it in excess.
Though present in small quantities, these nutrients add up if taken regularly. In addition to the above, there also are small quantities of Vitamin C, Vitamin A, Vitamin K, and Vitamin E.
Top 5 Health Benefits of Seaweeds
If you want to know what are the health benefits of eating seaweed then you are at the right place. Adding seaweed to one’s diet helps add taste and improves health. Check out the following health benefits of seaweed and add it to your diet.
1. Helps with weight loss
Is seaweed good for weight loss? Seaweed fiber helps slow the emptying of the stomach. This helps offset hunger and one is able to put off the next meal for a longer period.
This is because the stomach does not send the signal for a meal for a long time. It has fucoxanthin that could be useful for reducing body fat. This helps obese people become thin again.
It was found in a study with rats that fucoxanthin improved the expression of a protein that metabolizes fat. Including seaweed in your diet helps you reduce the waistline and body weight. This is one of the best seaweed benefits.
ALSO READ:10 Best Detox Drinks for Weight Loss
2. Supportive of thyroid function
The thyroid is an important gland that controls a wide range of growth-related functions. It is involved in the repair of damaged cells, helps with energy production, and controls body growth.
The hormones in the thyroid are made using iodine. When your diet does not contain enough iodine, you experience symptoms like swelling in the neck, fatigue, and weight changes. The recommended intake of iodine per day is 150 mcg.
The content of iodine depends on the type of seaweed. The amount of iodine will vary from 11-1890 mcg per gram. In Nori the content is found to be 37 mcg, Wakame has 139 mcg, and Kombu has 2523 mcg.
Kelp contains 58 times our daily requirement at 8732 mcg. The tyrosine in the seaweed acts alongside the iodine to make two key ingredients that help the thyroid work properly. Hypothyroidism is a condition where the thyroid is unable to make enough hormones to support basic functions. (Top 4 Foods for Thyroid Health)
3. Helps protect the body
Benefits of dried seaweed – Seaweed has a good amount of antioxidants. When your body has a lot of unstable compounds known as free radicals, it can lead to dangerous health conditions including cancer.
The carotenoid present in brown algae is found to have 35 times the amount of antioxidants present in Vitamin E. The presence of antioxidants helps reduce the levels of free radicals present and thus, protects you from danger.
Decreases cholesterol levels – Cholesterol plays an important part in fat digestion and hormone production. Too much cholesterol can block arteries and lead to heart attacks. Wakame was found to decrease excess cholesterol build-up in the blood. Wakame seaweed supplement was found to decrease LDL cholesterol in a study conducted on rats.
Low in calories – In 10 grams of seaweed, the amount of calories present is only 3.5. Eating seaweed will help satiate your hunger without adding to the calories.
4. Seaweeds are Good for diabetics
Many people suffer from old-age diseases and diabetes. This is the condition where the body is unable to balance the amount of blood sugar due to a lack of hormones or insufficient action of the hormone.
Fucoxanthin is the substance found in brown algae that proves to be helpful for diabetics. In a study conducted using fucoxanthin oil in increasing concentrations, it was found that the control group that took the most concentrated form of the oil had better blood sugar control.
There was a considerable improvement for those who had a genetic disposition to insulin resistance that is seen in people with type 2 diabetes.
This might be due to the fibre content in the seaweed. There is one more substance in the seaweed called alginate that helps regulate sugar spikes.
This is done by decreasing the amount of sugar absorption. Better sugar control was noticed when seaweed powder was added to the diet of rats. This is one of the effective benefits of eating seaweed.
5. Seaweed benefits are good for gut health
The bacteria in our guts help digest the food we eat and support overall health. Algae are found to be the best food item for supporting gut health.
This might be due to the high amount of fibre (23-64%) in the seaweeds. The bacteria in the gut feed on the fibre and multiply. It is estimated that you have more bacteria than human cells in your body.
Fibres resist digestion while remaining as a source of food for the bacteria.
This is an instance of good bacteria (there are bad bacteria that cause indigestion, diarrhea, and so on) that help improve the immune system as well.
Types of seaweeds
Seaweeds grow well in salty waters. They contain many useful ingredients that are easy for our bodies to break down and assimilate. Here is a look at the various types of seaweed commonly available:
- Nori
- Blue-green Algae
- Wakame
- Dulse
- Kelp
- Kombu
- Spirulina
1. Nori
It is edible Japanese seaweed of the red algae species. Nori has a strong, distinct flavor and is used to wrap rolls of sushi. It is available as dried sheets and will disintegrate when it comes in contact with water. One must avoid daily consumption as Nori contains high amounts of cadmium and arsenic.
2. Blue-green Algae
Also known as cyanobacteria, blue-green algae are able to synthesize food through photosynthesis. Some of the bacteria in this group are nitrogen-fixing types and live in moist soils.
The seaweed variety has very attractive flowers but at times they might be toxic. People use blue-green algae to treat precancerous growths in the mouth. It helps increase energy and metabolism, and improves memory and the immune system.
3. Wakame
This highly edible, nutritious seaweed contains plenty of nutritious elements. It has low calories and adds vitamins and minerals to your diet.
The high iodine content supports thyroid function and helps reduce blood pressure and heart disease risks. It lowers cholesterol levels and exhibits cancer-fighting properties. Diabetics with insulin resistance will benefit from taking wakame nutrition.
SEE ALSO: 14 Health Benefits of Cloves Mixed With Milk #Very Healthy
4. Dulse
This seaweed is high in soluble and insoluble fibre, antioxidants, Vitamin C, iron, iodine, Vitamin B12, and Vitamin K among others. This is a red seaweed that is high in protein. It gives protection for a range of medical conditions from cardiovascular disease to breast cancer.
4. Dulse
This seaweed is high in soluble and insoluble fibre, antioxidants, Vitamin C, iron, iodine, Vitamin B12, and Vitamin K among others. This is a red seaweed that is high in protein. It gives protection for a range of medical conditions from cardiovascular disease to breast cancer.
5. Kelp
This variety of brown seaweed grows in shallow waters where there is an excess of saltwater. You can find this on all the coastal fronts around the world.
It is not the typical seaweed you find in sushi rolls. It differs slightly in flavor, color, and the type and amount of nutrients. We get a compound known as sodium alginate from Kelp.
6. Kombu
Kombu in Japanese is dasima in Korean and haidai in Chinese. We get this in dried form or as a powder. Some people eat it fresh. It is one of the three ingredients needed for soup stock.
It is a good source of an amino acid named glutamic acid. You see high levels of iodine that helps normal growth and development. It helps digestion because of its high fibre content and a whole lot of enzymes.
7. Spirulina
Classified as a superfood, Spirulina is an excellent dietary supplement for vegetarians. It has a wonderful amount of nutrients such as proteins, phosphorus, carbohydrates, potassium, fats, sodium, calcium, iron, Vitamin C, and magnesium.
Spirulina is an organism that grows in both fresh and salt water. It is a type of cyanobacteria, which is a family of single-celled microbes that are often referred to as blue-green algae.
Side effects of Using Excess Seaweed
There is some bad effect if you consume too much seaweed.
1. Excess of iodine
Seaweed contains a high amount of iodine. This might turn dangerous but Japanese are considered among the healthiest people and it could be because of the high iodine in their diet.
The tolerable upper limit for adults is 1,100 mcg. The food usually limits the uptake of iodine. Excess iodine will cause symptoms such as tightness around the neck, thyroid dysfunction, and weight gain.
2. Presence of heavy metals
This is because seaweeds absorb minerals containing metals from the seawater. In edible seaweeds, the toxicity levels of aluminum, lead, and cadmium was found to be low. Though this is so, there remains the possibility that the toxicity could build up in the person eating the seaweed.
3. Excess of sodium
Certain types may contain high amounts of sodium that could adversely affect those who have high blood pressure.
Conclusions regarding seaweeds
A common ingredient in cuisine, seaweed has great flavor-enhancing qualities and is packed with nutrients. It supports the thyroid gland, which encourages the body's general growth.
Vitamins and antioxidants found in seaweed support bodily functions and offer cell protection. It benefits heart health as well. To receive all the advantages of seaweed, one only needs to make sure one doesn't consume it in excess.
DR. APPIAH
Dr. Appiah is a Natural Health Therapist (Naturopath) who engages the natural healing agents given by God to save lives. EAT FOOD AS MEDICINE! EAT TO LIVE, DON'T LIVE TO EAT!! FOR BOOKINGS AND MORE: WANT TO ADVERTISE YOUR PRODUCTS? WANT A PERSONAL(CERTIFIED) NATURAL MEDICINE PRACTITIONER? REACH ME DIRECTLY ON WHATSAPP +233245643615 appiahinok@gmail.com
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