Introduction:
Seaweed has been a popular dietary and culinary ingredient in Asian cuisine for centuries now. However because seaweed often has many potential pollutants that might get mixed up in its preparation or extraction, many individuals are not sure about consuming seaweed directly. However, it would be interesting to know that wakame seaweed is one of the nutrient-dense, antioxidant, and healthy seaweeds that one can consume. In spite of this, some individuals are skeptical about the nutritional and health benefits of seaweed supplements and seaweed supplements. Exploring the nutritional facts and looking deep into the health benefits of seaweed supplements is necessary to get these answers.
What Are the Nutritional Benefits of Seaweed?
The nutritional content of approximately two tablespoons of wakame (around 0.352 ounces of seaweed) according to the information given by the USDA (United States Department of Agriculture) is as follows:
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Sugars: 0 Ounces.
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Protein: 0.116 Ounces.
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Magnesium: 0.003 Ounces.
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Calcium: 0.005 Ounces.
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Iron: 0.000007 Ounces.
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Fat: 0 ounces.
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Sodium: 0.0030 Ounces.
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Carbohydrates: 3.17 Ounces.
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Fiber: 0.017 Ounces.
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Total Calories: 45 Kilocalories.
Seaweed consumption would give a mere 45 calories, 0.0116 ounces of proteins, 3.17 ounces of carbohydrates, and 0 ounces of fat, which is nearly the same as what one can expect from consuming a single seaweed supplement per day. However, the major difference between seaweed and its supplements may be in terms of the overall fiber content. While the seaweed comprises approximately a rich 0.0017 ounces of fiber, some forms of seaweed supplements depending on the brand account for a mere 0.271 ounces of fiber. They can easily provide iodine, B12, vitamin D, calcium, folate, and magnesium. Seaweed supplementation can be specifically recommended for boosting magnesium, calcium as well as iron.
What Are the Health Benefits of Seaweed Supplements?
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Boosts Bone Health: Seaweeds comprise potent antioxidant compounds known as fucoidans. Fucoidans are specific antioxidants that can protect the bone-forming cells or osteoblasts and also prevent cell death. Death of the bone-forming cells is caused by oxidative stress which generates harmful free radicals. These antioxidant compounds present in seaweeds can fight the harmful free radicals that tend to destroy healthy bones. Hence seaweed supplements are recommended commonly by many nutritionists to boost bone strength and metabolism. Seaweed is further a source of both vitamin K and calcium, the two key nutrients for enhancing bone strength.
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May Support Healthy Weight Loss: Current nutrition research shows the promising potential of seaweed supplements that can enhance or work in adjunct to a nutrient-dense or balanced diet to promote healthy weight loss in an individual. This can be attributed to the soluble essential fiber found in seaweed called alginate. This fiber further has been demonstrated according to medical research to improve satiety while also simultaneously having the potential to delay gastric emptying (that can reduce the subsequent food intake).
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May Prevent Osteoporosis: Because of their potent antioxidant compounds or fucoidans that protect bone metabolism and boost it (as elaborated earlier), the consumption of seaweed supplements regularly can potentially prevent osteoporosis in an individual.
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Can Fight Cancers: The fucoidan compounds that are present in seaweed have been extensively studied for their potency in fighting cancers. Though human clinical trials about these are quite limited currently, the antioxidant ability to fight certain cancers and guard cellular immunity and health shows a promising scope in humans.
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Aids in Immunity: Like most other veggies, seaweed is particularly a great source of antioxidants such as vitamin C and beta carotene- which is a precursor to vitamin A. Hence they can be useful in boosting overall immunity and aiding in eye health and reproductive health as well (because of vitamin C and Vitamin A).
What Are the Allergic Reactions?
Though allergies to seaweed or its supplements are quite uncommon, some medical reports exist in individuals who have shellfish allergies or iodine allergies. If someone has a history of shellfish allergy, then they should refrain completely from consuming seaweed. This is because its cross-contamination can create severe anaphylaxis reactions in sensitized individuals.
Similarly, individuals who are very sensitive to iodine consumption as well should refrain from consuming seaweed as this can trigger possible allergies. Individuals with a history of thyroid issues as well should refrain from excess iodine consumption that can occur through seaweed. Individuals with autoimmune disorders and who are taking certain systemic drug therapies or medications should completely avoid seaweed supplements.
If someone has an allergy to shellfish, iodine sensitivity, or a history of thyroid issues and you may have consumed a seaweed supplement, immediately report to the healthcare provider or allergist for immediate evaluation and assistance.
How to Consume Seaweed?
One of the most popular forms of seaweed is dried forms. Dried seaweed wrappers or nori can be found easily in most sushi-based restaurants. One can use the nori to wrap anything or break off the dried seaweed to pieces as well or sprinkle its flakes over salads or dishes for a nutritional boost of antioxidants and iodine. Seaweed is also commonly quite popular for culinary use in Asian starters and miso soups.
Seaweed can be consumed in multiple ways. It can be used as part of vegetable dishes or can be consumed with appetizers, soups, salads, and popcorn. In contrast, a seaweed supplement that should be recommended by a registered nutritionist can be taken in its pill form only once daily with a glass of water. Hence, one should be missing out on its flavor rather than just using the natural seaweed to flavor the veggies. Also, by choosing to naturally consume seaweed, one is likely to add more vitamins and minerals to their plate.
Conclusion:
Seaweed is a low-calorie and nutrient-dense food option. Nutrition experts always advise that a wholesome varied and nutrient-dense diet is the key to sustaining systemic health instead of choosing supplements. However, suppose someone needs a seaweed supplement to boost their health. In that case, they can try consulting a registered dietician or nutritionist for personalized advice and to check whether it can suit their body needs and composition.
