How many types are there? There is no one single type of seaweed. The term is very general, and it encompasses a number of species of algae, as well as plants that live in the sea, rivers, lakes, and other waterways. On land, humans cook or consume only a small selection. While you likely think green when you think of seaweed, edible varieties occur in a plethora of colors, including red, blue, and brown. The most common types of edible seaweed include sea lettuce, kelp, arame, wakame, dulse, and nori.
Seaweed is incredibly nutritious. While each type has a different nutrient content, on the whole, all types are a good source of vitamins and minerals, including vitamins C, A, B, and E, iron , and iodine. Seaweed also contains protein, fiber, carbohydrates, and polyunsaturated fatty acids. Dried algae is particularly nutrient-dense, whereas spirulina and chlorella are particularly high in protein.
Seaweed is also a good source of antioxidants; these are essentially free radical-fighting molecules. Registered nutritionist Jo Lewin notes that if you want to see proof of the health benefits of seaweed, you need only look to where it is consumed the most: Japan.
Seaweed is packed with nutrition. Ingredients: 2 cups of dried Wakame seaweed 1 tbsp. Try a piece and if still super tough, continue soaking and testing every few minutes until it reaches the desired consistency. Add in additional ingredients of your choice, like avocado, beets, carrots, etc. For dressing, whisk the rest of the ingredients together and pour over seaweed leaves. Do you enjoy eating seaweed? Share in the comments below! Author Biography Danielle Kerendian.
IIN Content Writer. See below for full recipe details! Top with almonds then roast for a further 10 mins. Related Articles. September 30, July 29, Reframing Aging: Staying Young vs. Initial studies in animals indicate that these protein-like structures may block part of a pathway that increases blood pressure in your body 42 , 43 , Seaweed may help reduce your cholesterol, blood pressure and risk of blood clots, but more studies are needed. By the year , million people worldwide are expected to have type 1 or type 2 diabetes Interestingly, seaweed has become a research focus for new ways to support people who are at risk of diabetes An eight-week study in 60 Japanese people revealed that fucoxanthin, a substance in brown seaweed, may help improve blood sugar control Participants received a local seaweed oil that contained either 0 mg, 1 mg or 2 mg of fucoxanthin.
The study found that those who received 2 mg of fucoxanthin had improved blood sugar levels, compared to the group who received 0 mg The study also noted additional improvements in blood sugar levels in those with a genetic disposition to insulin resistance, which usually accompanies type 2 diabetes Several other animal studies have reported improved blood sugar control when seaweed extracts are added to the diet 50 , 51 , Fucoxanthin, alginate and other compounds in seaweed may help reduce your blood sugar levels, consequently reducing your risk of diabetes.
Although seaweed is considered a very healthy food, there may be some potential dangers of consuming too much. This poses a risk to those who consume seaweed every day, as 1, mcg of iodine is the tolerable upper limit TUL for adults 6 , 8. Fortunately, in Asian cultures seaweed is commonly eaten with foods that can inhibit the uptake of iodine by the thyroid gland.
These foods are known as goitrogens and found in foods like broccoli, cabbage, and bok choy 8. While a few case reports have associated iodine-containing kelp consumption and thyroid dysfunction, thyroid function returned to normal once consumption stopped 53 , Nevertheless, high amounts of seaweed can affect thyroid function, and symptoms of too much iodine are often the same as symptoms of not enough iodine 6.
If you think you are consuming too much iodine and experience symptoms like swelling around your neck region or weight fluctuations, reduce your intake of iodine-rich foods and talk to your doctor. Seaweed can absorb and store minerals in concentrated amounts 8.
This poses a health risk, as seaweed can also contain large amounts of toxic heavy metals such as cadmium, mercury and lead. That said, the heavy metal content in seaweed is usually below the maximum concentration allowances in most countries A recent study analyzed the concentration of 20 metals in 8 different seaweeds from Asia and Europe. It found that the levels of cadmium, aluminum and lead in 4 grams of each seaweed did not pose any serious health risks Nonetheless, if you consume seaweed regularly, there is the potential for heavy metals to accumulate in your body over time.
Seaweed can contain a lot of iodine, which can impact thyroid function. Seaweed can also accumulate heavy metals, but this is not considered a health risk. It also contains other vitamins and minerals, such as vitamin K, B vitamins, zinc and iron, along with antioxidants that help protect your cells from damage.
If you don't eat some form of seaweed regularly, then you are seriously missing out. It is possible to eat too much seaweed, however, and some people should avoid it. As a study in Marine Drugs notes, seaweed is generally a good supply of:. A study in the Journal of Applied Phycology points out that the various types of seaweed contain helpful nutrients, including:.
Seaweed also contains antioxidants , which may protect the body from oxidative stress and reduce inflammation at the cellular level. The thyroid gland controls and releases hormones for energy production, growth, and cellular repair. The thyroid needs iodine to function correctly, but the amount that a person requires depends on the state of the thyroid.
Iodine deficiency is one cause of hypothyroidism underactive thyroid. It may result in the development of a goiter , a visible enlargement of the thyroid gland. People may be able to prevent or improve hypothyroidism by ensuring that their diet contains sufficient iodine. Hyperthyroidism occurs when the thyroid gland is overactive and produces excessive amounts of hormones.
An excessive iodine intake may worsen symptoms of hyperthyroidism. Seaweed is very rich in iodine. According to a study in the Journal of Food and Drug Analysis , kombu is the richest source of iodine, followed by wakame and nori.
Kelp powder is also a significant source. Fiber-rich foods may help with diabetes. This is because high amounts of fiber help regulate blood glucose levels and insulin levels.
A study in rats found that compounds in one type of seaweed may directly reduce markers of type 2 diabetes , such as high blood sugar.
Compounds in seaweed may also reduce diabetes risk factors, such as inflammation, high fat levels, and insulin sensitivity. Further research in humans may help provide stronger evidence for the use of these compounds.
Bacteria in the intestines play an important role in breaking down food and supporting digestion and overall health.
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