The seaweeds that grow on the surface of the water differ greatly from the ones growing right at the bottom of the sea, devoid of sunlight. Yes, there are thousands and thousands of these species, but the edible ones are of great help. So, let us take a quick look at some specific types of edible seaweeds that the ocean offers to serve as our food pals.
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Type
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Found in
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Dishes
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Wakame
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Japan and Korea
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Nori
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Japan, near the Ariake sea
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Kombu
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Found in several countries including Japan (Hokkaido), China, Australia, South Africa, and Canada
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Iris Moss
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Atlantic shores of Europe and the U.S.A
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Seaweeds are pretty versatile when it comes to preparing food with the help of it. Asian countries largely depend on this sort of food. It can be a reason why Asians have such glazing skin- all thanks to seaweeds for their detoxing and hydrating properties! One can prepare the above-mentioned food with the help of it. It will be beneficial.
Let us now view certain health benefits of seaweeds
Monitors Thyroid Function
Thyroid glands are useful for producing hormones that help in growth, supplying energy, and repairing damaged cells. The thyroid depends on Iodine, a trace element, to build up these hormones. Iodine is found in huge quantities in seaweeds and is very beneficial for this fact. If one lacks sufficient Iodine in their system, it might lead to different problems, which would be evident through symptoms like neck-swelling, also called goiter, obesity, memory loss, weakness, hair loss, and skin and heart problems. Sadly, nearly one-third of the population worldwide suffer from Iodine deficiency, as reported by World Health Organization (WHO), mentioned in an article"by "nutri"nts". Seaweeds have a great capacity for absorbing good amounts of Iodine that the ocean contains. However, the Iodine content varies depending on the type of Iodine. A sheet of seaweed can have 11-1,900% of the Recommended Dietary Intake(RDI). A person required 150 micrograms (mcg) of Iodine per day in his food which could be easily achieved with the intake of seaweeds. Nori seaweeds contain 25% of the RDI, while Wakame has 93%. According to the Journal of Food and Drug Analysis, Kombu Kelp contains the highest quantity of Iodine. Just a teaspoon of this seaweed has 60 times the RDI. Seaweed also comes with the benefit of having an amino acid, Tyrosine which helps in producing Thyroxine, a hormone assisting the thyroid gland to function well.
Anti-oxidant Supplier
Anti-oxidants are chemicals that prevent the damage of cells by free radicals. A proper balance between anti-oxidants is required for bodybody's physiological function. Oxidative stress takes control when this balance is not maintained, as Pharmacognosy Reviews reports. Seaweeds have a large number of anti-oxidants in them which helps to maintain this balance. Seaweeds consist of anti-oxidant vitamins along with Flavonoids and carotenoids that shield the cells of the body from damage caused by free radicals. According to research stated in the International Journal of Molecular Sciences, Fucoxanthin is also an important carotenoid that is imbued with anti-cancer and anti-inflammation benefits. It is found in large amounts in brown seaweed like Wakame and Kombu. It has an anti-oxidant capacity as good as Vitamin C and safeguards the cell membranes even better than Vitamin A. Even though the body is not able to absorb this carotenoid very well, it can be absorbed in a better way when consumed with fat, as stated by an article in Marine Drugs.
Fiber Provider
Seaweed is an outstanding source of fiber that helps improve gut health. Fiber builds up nearly 25-75% of the dry weight of seaweed, in general. The fiber content in seaweeds is much higher than in many fruits and vegetables as per an article in Marine Drugs. Fiber helps in increasing the digestion period, consequently assisting one to consume lesser food. Thus, promoting good health, devoid of obesity. The seaweeds even consist of certain sugars known as Sulfated Polysaccharides that promotes the development "of food" bacteria in the gut. These carbohydrates assist in accelerating the manufacture of short-chain fatty acids(SCFA) that has nourishing effects on the cell lining of the gut.
Low-Calorie Intake
Seaweeds are popular for their low-calorie constitution. Due to the presence of great amounts of fiber in seaweeds, the hunger is not prolonged, for fiber increases digestion time, making one feel full. Several researchers testified that experiments on animals had shown a decrease in body fat. The National Library of Medicine states that this effect is due to the presence of the carotenoid, Fucoxanthin in Seaweeds. Fucoxanthin also might help in the reduction of blood sugar levels, preventing Diabetes. However, the exact effects of seaweeds on humans are yet to be verified regarding this issue. Nevertheless, it will not be harmful to consume seaweeds for it will not at least increase the weight. So, one should give it a try!
Protects The Heart
Seaweed does miracles to the heart by decreasing the level of blood cholesterol, as stated in an article in the National Library of Medicine. Studies conducted in rats proved that a high-fat diet, when supplied with 10% freeze-dried seaweed reduced cholesterol by 40% and LDL cholesterol by 36%. Heart problems can also occur due to extreme blood clotting. Fucans are a sort of carbohydrate that assists in reducing the level of blood clotting. Studies mentioned in the International Journal of Molecular Sciences found that seaweeds are as beneficial as an anti-clotting drug. Bioactive Peptides present in seaweeds are also quite helpful in blocking a part of the system that leads to the shoot-up of blood pressure. However, more extensive research is still needed to verify these benefits of seaweeds relating to the heart.
Benefits The Skin
Seaweeds help the skin in many ways. Many skincare products consist of seaweed extracts that help in cleansing the skin and support the anti-aging process. Amino acids in seaweeds boost the skin's elasticity and assist in the healing of fine lines. Seaweed wraps are beneficial for treating cellulite. Seaweeds rids the system of toxins and metals, supporting detoxification. The skin feels fresh and bubbly due to these uses of seaweeds. Eczema can also be cured by using seaweeds because of its anti-inflammatory functions. Fucoidan is a compound that is present in brown seaweeds. It is popularly known for its anti-inflammatory attributes. Seaweeds consisting of this compound, when applied topically treat Atopic dermatitis(AD), a type of Eczema. Studies mentioned on the website of Personal Care stated that Staphylococcus aureus, a bacteria found on the skin of patients affected with Atopic dermatitis, is inhibited when seaweeds are applied. Kim Kardashian states that she uses seaweed extracts to treat her Psoriasis as reported by an article in allure.
Adieu 2 Diabetes
Diabetes is a global problem. It is well managed by the consumption of seaweeds. As stated in Oman Medical Journal, a population of 642 million reported to suffer from type 1 or type 2 Diabetes. The presence of Fucoxanthin in brown seaweed helped improve blood sugar levels as found in a study conducted for 8 weeks in 60 Japanese people. Certain researches mentioned in the Journal of Nutritional Science also showed that people who received 2 mg of Fucoxanthin experienced an improvement in their blood sugar levels than the people who were provided with 0 mg of this substance. Blood sugar shoot-ups were also depicted to reduce due to alginic acid present in Alginate, another type of seaweed. Study shows that this seaweed might assist in lesser absorption of sugar into the blood.
Reduce Your Asthma
The anti-inflammatory functions of seaweed might help to combat Asthma. According to a study conducted in Korea National Health and Nutrition Examination Survey(KNHANES), highlighted in an article of a journal, Nutrients projected that lesser consumption of seaweed leads to higher problems associated with Asthma. The extract from the seaweed called Eucheuma cottonii is reported to have decreased symptoms of Asthma. In an experiment, this seaweed proved to be better than Loratadine, an antihistamine medication. This seaweed is a significant source of carrageenan, an extract from Eucheuma cottonii, a category of red seaweed. Asthma developed due to Rhinovirus is reported to have reduced due to the use of carrageenan nasal spray, as per an article in HRC Research Repository. It also helps in the reduction of symptoms related to viral cold and fever.
Shields Against Osteoporosis
Osteoporosis is a condition where the bones weaken when the body replaces the bone tissue. In this state, the new bone formation is much slower than the decay of old bones. Seaweed intake might greatly help with this issue. Fucoidans, a polysaccharide presents in seaweeds, safeguards osteoblasts, cells that assist in the building up of bones. It helps prevent apoptosis that is induced due to oxidative stress. Seaweed is also a great food where one finds the benefits of calcium and Vitamin K, which further helps develop bones' strength. Therefore, seaweeds must not be neglected.
Get Your Hands Off Cancer
Fucoidans that are abundantly present in seaweeds aid in the prevention of cancer-developing cells. The extracts of Fucoidans from brown seaweeds help combat cancers, especially breast and colon cancers. Epidemiological research has shown that seaweeds help in the reduction of obesity, heart problems as well as cancer. An article presented in ScienceDirect has assured the anti-cancer benefits of seaweeds. Bioactive compounds found in seaweeds greatly assist in the reduction of cancer-enhancing cells. Japan and other countries that consume a high quantity of seaweed-based foods suffer less from cancer, as reported by an article in a journal of Nature.
Blind Spots of Seaweeds
Surely, seaweeds are therapeutic. However, can we neglect the several drawbacks that it comes with? No. It is necessary to know the disadvantages of seaweed intake as well as its benefits. So, here we go.
Iodine in Large Amounts
Seaweeds are a great source of Iodine. However, too much of something is not great, which goes for seaweeds and their immense supply of Iodine. This large amount of Iodine is threatening to health and must be avoided. People who consume seaweed daily are at risk of hyperthyroidism. Seaweed species such as brown seaweed, Laminaria, and red seaweed, Gracilaria verrucosa are very rich in their Iodine content. The tolerable intake of Iodine as per the European Food Safety Authority(EFSA) is 600 mg every day. Seaweeds should be avoided by people who suffer from thyroid dysfunction and problems related to the heart and population who depend on medications having Lithium and Iodine. Luckily, Asians tend to consume these algae along with food that has goitrogens. These are found in good amounts in cabbage, Broccoli, etc. Seaweeds should never be considered as the sole medication for treating Thyroid. It can lead to adverse effects. However, seaweeds prove to be water-soluble, as per an article by BMC.In the process of cooking the seaweeds, their Iodine content is altered. Kelp can lose nearly 90% of the Iodine content when boiled in water for 15 minutes. Nevertheless, one should keep in mind that consuming a large quantity of Iodine is as bad as consuming very few amounts. One should try and keep the amount moderate. In these cases, consulting a dietitian would be the best.
Metal Contains
According to Thyroid research, seaweeds are quite an expert in storing minerals in concentrated proportions. This causes a threat to the system, for along with these minerals, seaweed also has a large number of heavy metals like Cadmium, Lead, and Mercury. Spectroscopy reports that Arsenic is absorbed by seaweeds which proves to be quite toxic. Although recent research proposed that the presence of 4 grams of Aluminum, Cadmium, and Lead did not pose any definite health problems, large amounts of this product should be kept at bay. There is always a certainty that the body might keep on accumulating small amounts of metals which would ultimately lead to something fatal. The best option is to opt for organic seaweeds, which is ought to consist of a negligible amount of metals.
Too Much Fiber Is Bad
The great Fiber content present in seaweeds helps in solving digestive troubles. However, even too much fiber is not for the health as it would lead to constipation and gas production. The intake of fiber every day should be 25 grams, as recommended by the American Heart Association, not in excess.
Other Adverse Effects
Warfarin is commonly known as an anticoagulant medication. Vitamin K is needed as a companion to this anticoagulant. Vitamin K is evident in seaweeds and may interfere with the anticoagulant functions of these medications. So, care should be taken as to the consumption of this vitamin. A doctor should consider recommendations regarding the dosages. Otherwise, it might lead to undesirable side effects.
Closing Comments
Edible seaweeds are one of a kind. The variety of benefits it provides is admirable. Besides being a great source of Iodine that helps in curing Goiter, it is also a significant source of many minerals and vitamins such as Vitamin K and B. It is loaded with anti-oxidant and anti-inflammatory benefits. Due to such properties of seaweed, it is a great food one must try once in their life. One might also consider giving a try to the mentioned dishes in the article and reap the benefits and flavor of this unique food. Nevertheless, seaweeds arrive with several problems such as increasing metal content in the blood and leading to Hypothyroidism. One should be moderate in the consumption of seaweeds and avoid the ones that are extra-rich in iron, Iodine, and Manganese content. Any individual who is under medications related to the Thyroid should consult the doctor before consuming seaweeds. Otherwise, it is worth a try.
Frequently Asked Questions
Is dried seaweed good for consumption?
Nori and Kelp varieties of seaweed are sold dry in the market in thin square-like sheets. These dry algae look crisp in their texture and have a briny flavor. Dries seaweed is great when one does not overeat it. It is very high in Sodium and Iodine content. Dried seaweed generally consists of 312 mg of Sodium per sheet. Thus, the quantity is quite high. People with heart problems must abstain from crossing the limit of intake of these algae. Consultation with a doctor about the amount of seaweed intake is advisable for what proves to be good for one might have adverse effects on the other.
Is it difficult to digest seaweed?
Seaweed is popular for containing varieties of carbohydrates. However, some of them can be quite hard on our digestive system and cause trouble. Carrageenan especially proves to be very disturbing. It generally leads to inflammation in the gut. People who are regular sufferers of digestive issues should avoid the consumption of seaweed. The Irish Moss has quite a high content of this carbohydrate, and it is best to avoid this sort of seaweed for the best. An article presented on the website of Wellness Mama assures these facts regarding the digestive problems caused by the algae.
Do seaweeds help in excretion?
One of the most popular benefits of seaweed is that it helps one clear the stomach. Alginate is present in seaweeds, acts as a natural absorbent, and plays a major role in detoxifying. It assists in releasing toxins from your system through stool. Therefore, if one suffers from digestive issues and constipation one must give it a try!
Is it right to consider seaweed a superfood?
No, it will not be quite right to rest all your hopes on the consumption of seaweed, considering it as a superfood. Even though these algae come with a variety of benefits, not all seaweeds are good for your health. The benefits of seaweed vary from person to person, after all. According to Hakai magazine, Seaweeds such as Hijiki and red ogo are very high in iron and manganese content, respectively. Thus, it is not a great idea to level up on your seaweed diet.
How can one use dried seaweed?
Several suggestions are available for using dry seaweeds. Firstly, one should use warm water to soak dry seaweed sheets to get the correct flavor. One might use this sort of seaweed preparation for adding it as a salad base. Dry seaweeds can also be used as crispy toppings on the salad or it might also be used in place of salt on your favorite dish or salad. Whatever one might wish!
Are seaweeds considered to be cancerous?
According to the reports presented by Hijiki, seaweed can prove to be cancerous for it contains great quantities of arsenic, a chemical that is popular for causing cancer. Therefore, it is best to avoid seaweeds that have a high content of inorganic arsenic.
References
- Wells, K. (2017). The Benefits of Seaweed (And When to Avoid It), Wellness Mama - https://wellnessmama.com/130117/seaweed-benefits/
- Jiang, J. Shi, S. (2018), 14- Seaweeds and Cancer Prevention, Science Direct, pages 269-290 - https://www.sciencedirect.com/science/article/pii/B9780128133125000145
- Stibich, M. (2021), Seaweed Nutrition Facts and Health Benefits, verywell fit - https://www.verywellfit.com/seaweeds-health-claims-2223487
- Kim, E. JU, S. (2019), Asthma and Dietary Intake of Fish, Seaweeds, and Fatty Acids in Korean Adults, nutrients,11(9), 2187 - https://www.mdpi.com/2072-6643/11/9/2187
- Mackenzie, M. (2017), Kim Kardashian Says She Treats Her Psoriasis with Seaweed, allure - https://www.allure.com/story/kim-kardashian-psoriasis-seaweed-treatment
- Roche, S. (2019), 12 Health Benefits of Seaweed Powder for Your Skin and Hair, aalgo - https://aalgo.com/blogs/news/12-health-benefits-of-seaweed-powder-for-your-skin-and-hair#:~:text=The%20seaweed%20tightens%20the%20skin,lines%20for%20healthier%2C%20firmer%20skin
- Maeda, H. Hosokawa, M. (2005), Fucoxanthin from Edible Seaweed, Undaria Pinnatifida, Shows Antiobesity Effect Through UCP1 Expression in White Adipose Tissues, 397-7 - https://pubmed.ncbi.nlm.nih.gov/158967O'BrO'Brien,
- S. (1018), 7 Surprizing Benefits of Eating Seaweed, healthline - https://www.healthline.com/nutrition/benefits-of-seaweed#TOC_TITLE_HDR_10
