Seaweed Benefits, Nutrition Facts, Varieties, And Side-effects

Have y'all observed those green paper wraps on your favorite sushi rolls? These wraps are seaweed, likewise known as macroalgae. They are edible. The benefits of seaweed are many, and y'all can find it along the rocky shorelines of the sea. Information technology is highly nutritious and is considered a superfood for its wellness benefits. Seaweed is too an important food source for marine life and is available in different colors similar green, cherry, and dark-brown. This commodity explores the nutrition profile of seaweed, types, wellness benefits, and possible adverse effects. Proceed reading to know more.

Seaweed Varieties

Seaweed formed an important part of the diet for coastal people in ancient times. Today, more than 145 varieties are used effectually the world. Most of the edible seaweed varieties differ in color coming from different species. As per their coloring paint, they are broadly classified equally brown algae (Phaeophyceae), red algae (Rhodophyta), and dark-green algae (Chlorophyta).

• Nori, or purple laver, is the mutual night-colored seaweed used in sushi preparations. With its high protein and nutrient content, information technology is ane of the most nutritious types of seaweed.
• Aonori, or green laver, normally known as "sea lettuce" is widely cultivated in Japan.
• Dulse is a type of red algae with leathery fronds.
• Haidai (in People's republic of china) and Kombu (in Japan) are other types of stale seaweed.
• Other edible seaweed varieties include winged kelp, sea grapes, Irish moss, hiziki, and mozuku.

While seaweeds grow in oceans all over the world, they're most commonly used in Asian cuisines, in sushi, miso soup, salads, and stews.

Let'south take a look at the nutrition details below.

Seaweed Diet Facts

Co-ordinate to the USDA, 2 tablespoons (10g) of seaweed (wakame variety) provides us with the following nutrients (1).

• Calories: 4.five
• Fat: 0g
• Sodium: 87.2mg
• Carbohydrates: 0.9g
• Fiber: 0g
• Sugars: 0g
• Poly peptide: 0.3g
• Magnesium: 10.7mg
• Calcium: 15mg
• Iron: 0.2mg

Seaweed is rich in diet and low in calories. It is an important source of nutrients such as iodine, vitamin B12, and vitamin D, iron, calcium, folate, and magnesium.

Going further, allow'south explore the many wellness benefits of seaweed, the superfood.

Health Benefits Of Eating Seaweed

Seaweed contains unique constitute compounds that might help preclude a number of diseases and promote expert health.

• May Protect Confronting Asthma

Since asthma is an inflammatory disease closely related to diet and environmental factors, the dietary intake of polyunsaturated fats and vitamins plant in seaweed seems to aid in lowering the development of asthma. Higher intakes of seaweed and seafood have been associated with lower risks of asthma. Research on like lines plant a 34% reduction in the prevalence of doctor-diagnosed asthma on the dietary intake of seaweeds. Though more research is warranted, introducing seaweed early on in pregnancy and childhood appears to be benign in preventing asthma (2).

• May Reduce Adventure Of Osteoporosis

Seaweed contains antioxidant compounds called fucoidans which are indicative of protecting the bone-edifice cells, osteoblasts (iii). This may aid prevent os impairment and osteoporosis. A seaweed nutrition is also enriched with calcium and vitamin K, two primal nutrients for bone strength (four).

• May Promote Heart Health

Inflammation, loftier cholesterol, oxidative stress, and high claret pressure are all potential symptoms of cardiovascular health concerns. Seaweed is rich in soluble fiber, antioxidants, and vital minerals that assist alleviate these concerns and ameliorate your heart health (5). Soluble cobweb is known to bind to and assist remove bad cholesterol from the trunk (6). Seaweed, especially kombu and dulse, are rich sources of soluble fiber (7), (8). In one study, rats with high cholesterol were given a high-fatty diet supplemented with ten% freeze-dried seaweed. The results showed forty% lower total cholesterol, 36% lower LDL cholesterol, and 31% lower triglyceride levels (ix). Additionally, the potassium in seaweed tin also help lower blood force per unit area (5).

• May Help Proper Thyroid Functioning

Seaweed is rich in iodine that supports the proper functioning of the thyroid gland. The thyroid gland relies on iodine to make hormones. Seaweed tin absorb highly concentrated amounts of iodine from the sea water (10).

Without enough iodine, your body suffers from a condition called hypothyroidism with symptoms like fatigue, sudden weight changes, and swelling of the neck over time (11). The recommended dietary intake (RDI) for iodine is 150 mcg per day (12). Just one teaspoon (three.5 grams) of dried kelp could contain 59 times the RDI (13).

The average iodine content of three other dried seaweed varieties is equally below (xiii):

• Nori: 37 mcg per gram (25% of the RDI)
• Wakame: 139 mcg per gram (93% of the RDI)
• Kombu: 2523 mcg per gram (i,682% of the RDI)

Along with iodine, the amino acrid called tyrosine found in seaweeds as well helps the thyroid gland role properly (14).

• Rich In Antioxidants

In addition to containing the antioxidant vitamins A, C, and E, seaweed contains a wide multifariousness of beneficial constitute compounds like carotenoids and flavonoids. These are known to protect our body from the furnishings of toxic free radicals (fifteen), (xvi).

Fucoxanthin, the main carotenoid found in dark-brown algae such as wakame, has thirteen.5 times the antioxidant capacity of vitamin E (15). It has been shown to protect jail cell membranes better than vitamin A (17). Seaweed is rich in a few other plant compounds with antioxidative properties as well (18).

• May Help Improve Claret Sugar Levels

Every bit per a written report conducted on Japanese people, fucoxanthin, a carotenoid plant in brownish seaweed, might help improve blood sugar control (19). Participants were given a local seaweed oil containing either 0 mg, 1 mg, or ii mg of fucoxanthin. Those who received 2 mg of fucoxanthin were reported to have improved claret carbohydrate levels, compared to the group who had received 0 mg (19). The study likewise noted additional improvements in blood sugar levels in those who are genetically predisposed to insulin resistance usually associated with type-2 diabetes.

Additionally, the fiber alginate in seaweeds was institute instrumental in preventing spikes of claret sugar levels in animals later on being fed a high-sugar repast. Studies suggest that alginate may help reduce the absorption of carbohydrate into the bloodstream (20), (21).

• Seaweed Might Assist In Weight Loss

Seaweed varieties contain a good amount of fiber that helps you feel full and filibuster your hunger pangs, thereby making you lot eat less (22). A 5g serving of brown, blood-red, or dark-green seaweed has been institute to contribute upward to fourteen.28%, 10.64%, or 12.10% of dietary fiber intake, respectively (23). Seaweed is besides known to accept anti-obesity effects. Equally per a few fauna studies, compounds similar alginate and fucoxanthin constitute in seaweed might also take fat-reducing effects (24), (25). Although these studies' results seem promising, farther research on humans is warranted to establish the findings.

Going further, let's see how you lot tin include seaweed in your nutrition to reap its many benefits.

How To Include Seaweed In Your Diet

Seaweed can exist used fresh or equally stale flakes. Let's explore the different means you can add seaweed into your diet:

• Make onigiri from rice and dried seaweed nori wrappers.
• Add it to your soups and salads.
• Add kombu to cooked beans.
• Make dissimilar varieties of homemade sushi.
• Mix fresh arame and wakame with vinegar, sesame oil, scallions, and garlic for a seaweed salad.
• Make a vegan salad with chickpeas, vegan mayonnaise, celery, red onion, salt, pepper, and dulse flakes.
• Acme meals with a mix of ground nori, kombu, dulse, salt, black pepper, and sesame seeds.
• Make a soup broth with dried kelp or kombu.

Having said that, do you know when and how you tin source seaweed? Let's explore that in the side by side section.

Best Time To Consume Seaweed

Seaweeds meant for human consumption were ordinarily nerveless fresh from the seashore or picked in the bounding main. They were harvested locally and eaten fresh within a short span of time.

Soon people realized that seaweeds tin be dried, transported easily, and stored for a longer fourth dimension in dried form. This makes them readily available all through the year. Then in instance, you lot tin't get fresh seaweed in your region, you can most likely get your hands on some diversity of dried seaweed in a nearby Asian grocery store. Seaweed farming or cultivation is likewise being widely practiced all over the world to meet its rising demand and popularity.

Having said that, permit's have a wait at some of the potential drawbacks of seaweed.

Side Effects And Drawbacks Of Seaweed

Eating fresh seaweed equally such is considered safe for well-nigh people. While the found offers many health benefits equally seen above, there are a few things to continue in listen before having seaweed.

Seaweed is a natural source of vitamin 1000, which might interfere with the anticoagulant effects of blood-thinning medicines like Coumadin (warfarin) (26). If you take seaweed or foods high in vitamin Grand regularly you should inform your doctor to assist determine the correct dosage of such medication (27).

Depending on the source of seaweed, information technology might comprise high levels of heavy metals like mercury, atomic number 82, cadmium, and arsenic. Alternating betwixt the types of seaweed and limiting your intake frequency might aid you reduce heavy metal exposure from seaweed (28).

At present allow'south look into how you should shop seaweed and the safety precautions you can take.

Storage And Food Condom

• Fresh seaweed like other leafy greens should be washed and cleaned under running h2o before consumption or farther preparation. It can then be used directly or stored in the refrigerator for subsequently use.
• Packaged dried seaweed, once opened, should be kept sealed or stored in an airtight container. Look for the "use by" date mentioned on the package and preferably go branded products to avert any heavy metal toxicity.

To Sum Up

Though more usually used in Asian countries, seaweed benefits are gaining popularity all over the earth. It is one of the all-time dietary sources of iodine. It also contains important vitamins and minerals such as B vitamins, vitamin K, zinc, and iron along with antioxidants that aid protect your cells from impairment. Yet, too much iodine or vitamin K can exist harmful to your thyroid and kidney health respectively. You can safely enjoy the benefits and flavor of seaweed when taken in regular simply small amounts.

Expert's Answers For Readers' Questions

Can I swallow seaweed every day?

Aye, seaweed can be had every day but in small amounts. A daily intake of v-10g gives you enough iodine and potassium for the twenty-four hours.

Is seaweed good for skin?

Yes, the bioactive compounds in seaweed are being widely used for many corrective skincare formulations. These usually assistance your peel become rid of hyperpigmentation, acne, and premature signs of crumbling (29).

References:

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, enquiry institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

1. 'Seaweed' 'wakame' raw
   https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
2. Asthma and Dietary Intake of 'Fish' 'Seaweeds' and Fatty Acids in Korean Adults
   https://www.mdpi.com/2072-6643/11/nine/2187
3. Antioxidant Fucoidans Obtained from Tropical Seaweed Protect Pre-Osteoblastic Cells from Hydrogen Peroxide-Induced Damage
   https://www.mdpi.com/1660-3397/17/nine/506
4. The Effects of Marine Algae on Osteoporosis
   https://www.researchgate.net/publication/335840995_The_Effects_of_Marine_Algae_on_Osteoporosis
5. Seaweeds as Preventive Agents for Cardiovascular Diseases: From Nutrients to Functional Foods
   https://www.researchgate.net/publication/283790681_Seaweeds_as_Preventive_Agents_for_Cardiovascular_Diseases_From_Nutrients_to_Functional_Foods
6. Fiber and cardiovascular affliction adventure: how strong is the evidence?
   https://pubmed.ncbi.nlm.nih.gov/16407729/
7. 'EDEN' KOMBU Ocean VEGETABLE
   https://fdc.nal.usda.gov/fdc-app.html#/nutrient-details/1469507/nutrients
8. DULSE
   https://fdc.nal.usda.gov/fdc-app.html#/food-details/1589432/nutrients
9. Antioxidant and hypolipidaemic backdrop of red seaweed
   Gracilaria changii
10. Assessment of Japanese iodine intake based on seaweed consumption in Japan: A literature-based analysis
    https://www.ncbi.nlm.nih.gov/labs/pmc/manufactures/PMC3204293/
11. Hypothyroidism – new aspects of an old affliction
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2895281/
12. RDA and AIs.Vitamin and Elements.doc
    https://www.nal.usda.gov/sites/default/files/fnic_uploads/RDA_AI_vitamins_elements.pdf
13. Analysis of iodine content in seaweed by GC-ECD and estimation of iodine intake
    https://world wide web.sciencedirect.com/science/article/pii/S1021949814000155#bib32
14. Health Consequences of Iodine Deficiency
    https://www.ncbi.nlm.nih.gov/labs/pmc/manufactures/PMC3074887/
15. Biosynthetic Pathway and Health Benefits of Fucoxanthin
    an Algae-Specific Xanthophyll in Brown Seaweeds
16. Antioxidant and cytotoxic activities of three species of tropical seaweeds
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4587585/
17. QUENCHING MECHANISMS AND KINETICS OF CAROTENOIDS IN RIBOFLAVIN PHOTOSENSITIZED SINGLET OXYGEN OXIDATION OF VITAMIN D2
    https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1745-4514.2000.tb00717.x
18. Seaweed extracts and unsaturated fatty acid constituents from the greenish alga Ulva lactuca as activators of the cytoprotective Nrf2–ARE pathway
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3663146/
19. Reduction of HbA1c levels by fucoxanthin-enriched akamoku oil maybe involves the thrifty allele of uncoupling protein 1 (UCP1): a randomised controlled trial in normal-weight and obese Japanese adults
    https://www.ncbi.nlm.nih.gov/pmc/manufactures/PMC5465861/
20. Non-starch polysaccharides extracted from seaweed tin can attune intestinal absorption of glucose and insulin response in the sus scrofa
    https://world wide web.ncbi.nlm.nih.gov/pubmed/10737549/
21. Effects of soluble sodium alginate on cholesterol excretion and glucose tolerance in rats
    https://www.ncbi.nlm.nih.gov/pubmed/8941868/
22. Emergent Sources of Prebiotics: Seaweeds and Microalgae
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4771980/
23. Risks and benefits of consuming edible seaweeds
    https://academic.oup.com/nutritionreviews/commodity/77/v/307/5370317
24. Laminaria japonica equally a food for the prevention of obesity and diabetes
    https://www.ncbi.nlm.nih.gov/pubmed/22054948
25. 'Fucoxanthin from edible seaweed' 'Undaria pinnatifida' shows antiobesity effect through UCP1 expression in white adipose tissues
    https://pubmed.ncbi.nlm.nih.gov/15896707/
26. 'Seaweed' 'vitamin Grand' and warfarin
    https://pubmed.ncbi.nlm.nih.gov/11763808/
27. Hyperkalemia
    https://www.ncbi.nlm.nih.gov/books/NBK470284/
28. Metals in edible seaweed
    https://www.researchgate.net/publication/312347377_Metals_in_edible_seaweed
29. Potential Utilize of Seaweed Bioactive Compounds in Skincare—A Review
    https://www.researchgate.net/publication/337806584_Potential_Use_of_Seaweed_Bioactive_Compounds_in_Skincare-A_Review

Was this commodity helpful?

The following two tabs change content below.

• Author

Varsha holds a master'due south degree in biotechnology and is a certified nutrition and nutrition double-decker. She combines her scientific knowledge... more

curlweetold.blogspot.com

Source: https://www.stylecraze.com/articles/seaweed/

Share this post