Introduction:
The term "seaweed" is frequently used to refer to various marine plants and algae. It can grow in various bodies of water, such as rivers, lakes, and the ocean. Typically, marine algae are edible, while freshwater algae are poisonous. Usually, color is used to group edible seaweed. The most common edible varieties are red, green, blue, and brown. Seaweed is a primary food source for various ocean organisms and plays a significant role in marine life.
How Nutritional is Seaweed?
According to the United States Department of Agriculture (USDA), the nutrition facts for a two-tablespoon serving of seaweed are as follows:
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Calories - 4.5 g.
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Fat - 0 g.
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Sodium - 87.2 mg.
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Carbohydrates - 0.9 g.
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Fiber - 0 g.
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Sugars - 0 g.
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Protein - 0.3 g.
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Magnesium - 10.7 mg.
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Calcium -15 mg.
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Iron - 0.2 mg.
What Are the Various Types of Seaweed?
Many different color variations of edible seaweed come from different species.
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Seaweed of a dark purple color known as nori is used to wrap sushi. With a high protein and nutrient content, this is one of the healthiest varieties of seaweed.
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In Japan, Aonori, also known as green laver, is grown and occasionally called "sea lettuce."
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Another variety of dried seaweed includes kombu (in Japan) and Haidai (in China).
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In Ireland, dulse, a type of red algae with leathery fronds, is frequently eaten raw as a snack or prepared with potatoes.
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Winged kelp, Irish moss, Sea-grapes, Mozuku, and Hiziki are some other edible varieties of seaweed.
Why Is Seaweed Good for Health?
Promote Thyroid Function:
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Iodine is essential for the thyroid gland's health, and a deficiency in dietary iodine can cause hypothyroidism.
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Eating seaweed several times a week satisfies the iodine requirement for people. But some foods, such as kelp, kombu, and dulse, have incredibly high levels of iodine and should not be consumed frequently or in large quantities.
Improves Heart Health:
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Seaweed soluble fiber and long-chain omega-3 fatty acids, both of which may benefit heart health.
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They may also help lower LDL (bad cholesterol) and total cholesterol levels.
Helps Stabilize Blood Sugar:
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The consumption of seaweed may lower the risk of developing diabetes. Fucoxanthin, a compound in brown algae, can lower insulin resistance and stabilize blood sugar levels.
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Additionally, the type of fiber present in seaweed can slow the rate of absorption of carbohydrates from a meal. As a result, the body may find it simpler to stabilize blood sugar.
Help in Losing Weight:
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Seaweed affects levels of leptin hormone, which regulate weight. In addition, due to its high fiber content, it reduces hunger and increases satiety.
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In addition, fucoidan, present in seaweed, can enhance fat breakdown and prevent fat formation.
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In addition, seaweed is consumed as a low-calorie alternative snack because it is low in calories and glutamate; an amino acid thought to be responsible for its mouthwatering umami flavor.
Boost the Immune System:
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Due to its antioxidant, anti-allergic, and disease-protective properties, seaweed may offer protection from specific types of infections. In addition, according to research, these substances may be able to combat viruses by preventing their entry into cells.
Improve Gut Health:
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Seaweed is rich in fiber, which can help prevent constipation and ensure smooth digestion.
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In addition, it contains prebiotics like agar, carrageenan, and fucoidans. The more good bacteria in the gut, the less space there is for harmful bacteria to grow.
Reduce the Risk of Cancer:
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The presence of seaweed in the diet may help reduce the risk of developing certain types of cancer.
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It may help lower estrogen levels, potentially reducing a woman's risk of developing breast cancer.
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The soluble fiber found in seaweed may also help protect against the development of colon cancer.
What Are the Adverse Effects of Seaweed?
Seaweed can aggravate or cause other harmful health effects in addition to allergic reactions.
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Drug Interactions:
Seaweed is a natural source of vitamin K, which may prevent blood thinners like warfarin from having their intended anticoagulant effects.
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Heavy Metal Content:
Depending on the source of seaweed, it may contain high levels of heavy metals like mercury and arsenic.
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Thyroid Problems:
Since seaweed is high in iodine, people with a history of thyroid issues should monitor their intake of seaweed, which can lead to hyperthyroidism.
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Autoimmune Disorders:
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Even though brown seaweed offers various health advantages, individuals diagnosed with Graves' disease should stay away from seaweed due to its high iodine content.
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It may worsen hyperthyroidism symptoms in people with autoimmune disorders.
Where Can I Buy Seaweed?
Depending on the type, seaweed can be eaten either raw or dried.
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Popular varieties like nori can be bought from a local supermarket, but other types of seaweed can be difficult to find.
How to Store Seaweed?
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Fresh seaweed can be handled in the same way as other leafy greens.
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Before eating or preparing fresh seaweed, wash it thoroughly under running water and store it in the refrigerator.
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Seaweed that has been opened should be stored in an airtight container.
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Pay attention to the expiration dates listed on the package to ensure maximum freshness. Avoiding heavy metals and other toxins can be accomplished by searching for a reputable food producer online or at the supermarket.
How to Prepare Seaweed?
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The most convenient way to consume seaweed is dried wrappers, or nori, like those found in sushi restaurants.
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For an added nutritional boost, dried seaweed can be added in small pieces and sprinkled on salads or other foods.
How Can Seaweed be Consumed?
Many people add seaweed to their diet in various ways, which include:
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Dried nori sheets used in sushi can be used as a substitute for tortillas, bread, and wraps.
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Flavoring bean soups with kombu can be used as this can lower the risk of gas due to kombu’s healthful enzymes.
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Seaweed can be roasted with a small amount of oil and salt to satisfy a salty craving.
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Toasted seaweed or seaweed flakes can be used for garnishing grain, such as quinoa or rice. This may help lower the amount of salt or soy sauce used.
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Adding seaweed to vegetable soup is a good option for people who do not enjoy the seaweed flavor.
Conclusion:
Most people enjoy including seaweed in their diets. The nutrients in seaweed can support a healthy diet, the flavor can enhance different recipes, and its blends can take the place of salt.
The consumption of seaweed may be harmful to some people. Before introducing seaweed to the diet, anyone taking thyroid medication should talk to their doctor.
