Seaweed, known as sea vegetables, includes kelp, kelp sprouts, kombu, and nori. They come in various colors, such as brown, green, and black, and can be incorporated into a variety of dishes, including salads, cold dishes, stews, and stir-fries. Seaweed is rich in nutrients and has numerous health benefits.

Seaweed Benefits

Can Help Maintain Normal Thyroid Function

The thyroid gland regulates a hormone called thyroxine, which helps regulate metabolism, growth, and development, as well as repair damaged cells. The thyroid gland requires iodine to produce thyroxine. Insufficient iodine intake can lead to significant weight gain, fatigue, and neck swelling.

The Ministry of Health and Welfare recommends a daily iodine intake of 140 micrograms (mcg) for adults.

Seaweed Iodine Content

Most seaweed foods have the ability to absorb iodine from the ocean, but different seaweed types have varying iodine contents due to varying growing environments and processing procedures. Here are three examples for your reference:

• Nori: Contains approximately 37mcg of iodine per 1g.
• Kelp sprouts (also known as wakame): Contains approximately 139mcg of iodine per 1g.
• Kelp: Contains approximately 2,523mcg of iodine per 1g.

In fact, among seaweed foods, kelp is considered the best source of iodine. One teaspoon (3.5g) of dried kelp provides approximately 57 times the recommended daily intake of iodine. Seaweed also contains a component called tyrosine, which works with iodine to maintain normal thyroid function.

Provides a variety of vitamins and minerals.

Different seaweed foods have different nutritional profiles. Adding these foods to dishes not only enhances the umami and sweetness of the dish and provides a rich source of iodine, but also provides a variety of vitamins and minerals, such as small amounts of vitamins A, C, E, and K, as well as folate, zinc, sodium, calcium, and magnesium.

Although their content isn’t particularly high, they still add variety and nutrition to your diet.

The proteins found in some seaweed foods, such as those in spirulina and Chlorella, contain all the essential amino acids. This means that consuming seaweed provides a comprehensive amino acid intake.

Furthermore, most seaweed foods are also good sources of omega-3 fatty acids and vitamin B12. Scientists believe that dried green and purple seaweed contain more vitamin B12 than other colored seaweed.

Provides antioxidant benefits.

Antioxidants in food help fight free radicals in the body, preventing cell damage and also have anti-inflammatory properties. They can help reduce the risk of chronic inflammatory diseases such as heart disease and diabetes.

Seaweed not only contains antioxidant vitamins A, C, and E, but also powerful antioxidants like flavonoids and carotenoids. Brown algae also contain a carotenoid called fucoxanthin, which has an antioxidant capacity 13.5 times greater than vitamin E. However, it’s recommended to consume it with oil for better absorption.

Can Help with Weight Loss

“Eating more seaweed is probably the reason I lost weight.” This is because seaweed is low in calories, high in dietary fiber, and can accelerate metabolism and significantly increase satiety, helping us avoid unnecessary snacking. Furthermore, scientists believe that fucoxanthin, mentioned earlier, can help reduce body fat and stabilize blood sugar, making it a valuable aid in weight loss.