All about the benefits of seaweed.
Two tablespoons of seaweed (10 g) contain 4.5 calories, 0.3 g of protein, 0.9 g of carbohydrates and 0 g of fat. Seaweed is a good source of magnesium, calcium and iron.
Calorie content: 4.5
Fats: 0 g
Sodium: 87.2 mg
Carbohydrates: 0.9 g
Fiber: 0 g
Sugar: 0 g
Protein: 0.3 g
Magnesium: 10.7 mg
Calcium: 15 mg
Iron: 0.2 mg
Carbohydrates
2 tablespoons of raw seaweed contains slightly less than 1 gram of carbohydrates. Of these, less than 1 gram is accounted for by fiber and sugar combined. Seaweed contains various polysaccharides that act as antioxidants, providing numerous health benefits.
Fats
Raw seaweed contains almost no fat.
Protein
A serving of 2 tablespoons of raw seaweed contains 0.3 grams of protein.
Vitamins and minerals
Seaweed is rich in several vitamins and minerals, including calcium, potassium, vitamin C, folic acid, beta-carotene and vitamin K.
The sodium content of seaweed varies depending on the brand and method of preparation, but can reach 698 milligrams per cup (in raw form).
Some types of edible seaweed also contain vitamin D and B12, two essential nutrients that are difficult to obtain in plant foods. Seaweed is also a good source of iodine.
Calories
Two tablespoons of algae (10 g) contain 4.5 calories, 67% of which are carbohydrates, 22% are proteins and 11% are fats.
Brief information
Seaweed is a low-calorie, highly nutritious product containing nutrients that are rarely found in plant foods, such as iodine, vitamin B12 and vitamin D. Seaweed is also a good source of calcium, folic acid and magnesium.
Health benefits
In addition to vitamins and minerals, seaweed contains unique beneficial plant compounds.
May protect against asthma
Since asthma is an inflammatory disease, the polyunsaturated fats and vitamins contained in these foods are protective.
Reduces the risk of osteoporosis
Oxidation by free radicals is associated with many health problems, including osteoporosis (loss of bone mass). Seaweed contains antioxidant compounds called fucoidans, which prevent the destruction of bones by free radicals.
In particular, fucoidans protect osteoblasts (cells responsible for building bone) from cell death, which otherwise may be caused by oxidative stress. Seaweed also contains vitamin K and calcium, two key nutrients for strengthening bones.
May help in cancer prevention
Like other vegetables, seaweed is also a source of antioxidants (such as vitamin C and beta-carotene). These compounds are known for their cancer prevention properties, especially when consumed as part of a high-nutrient diet (rather than as supplements).
Promotes heart health
Seaweed is a good source of soluble fiber. Soluble fiber binds to cholesterol, removing it from the body with waste. In addition to lowering cholesterol, seaweed can also help lower blood pressure levels due to its potassium content (just watch out for the addition of sodium).
Finally, folic acid in seaweed reduces homocysteine levels (a sign of inflammation), reducing the risk of stroke.
Promotes weight loss
The main form of soluble fiber contained in seaweed is alginate. It improves the feeling of fullness by delaying the emptying of the stomach, which can reduce subsequent food intake.
In addition, seaweed contains protein, which is also known to cause a feeling of satiety. Seaweed contains a sufficient amount of nutrients and flavorings with a minimum number of calories. Seaweed soups or salads can be a good choice to help cope with hunger attacks when trying to lose weight.
Side effects
In addition to allergic reactions, seaweed can cause or exacerbate other adverse health effects.
Heavy metal content
Depending on the source of seaweed, they may contain large amounts of heavy metals such as mercury and arsenic. By varying the types of seaweed you eat, avoiding hijiki seaweed (which is known to contain a lot of arsenic) and limiting your intake to three times a week, you can reduce exposure to heavy metals from seaweed.
Thyroid problems
Since seaweed contains a lot of iodine, people who have had a history of thyroid problems should monitor the consumption of seaweed.
Autoimmune disorders
Brown seaweed, in particular, is used in all Asian countries and boasts many beneficial properties for health. However, people who have been diagnosed with the autoimmune disease Graves' disease should avoid seaweed because of the iodine content in them. Seaweed can worsen the symptoms of hyperthyroidism in people with autoimmune diseases.
Varieties
There are many different color variations of edible seaweed that come from different species. Nori is a dark-colored seaweed used to wrap sushi. It is one of the most nutritious seaweed species with a high protein and nutrient content. Aonori, or green salad, is grown in Japan and is sometimes referred to as "sea salad".
Kombu (in Japan) and haidai (in China) are another type of dried seaweed. A variety of red algae with leathery leaves is called dulce. In Ireland, dulce is usually chewed as a raw snack or cooked with potatoes. Other edible varieties of seaweed include winged kelp, Irish moss, mozuka and heziki.
When is it better to use
Seaweed can be consumed raw or dried, depending on the variety. You may be able to find more popular varieties, such as nori, at your local supermarket, but other types of seaweed will be harder to find. Asian grocery stores are likely to offer a wider selection.
Storage and security
Fresh seaweed should be treated in the same way as other leafy greens. Before use or preparation, rinse fresh seaweed under running water. Store such algae in the refrigerator.
Dried seaweed should be placed in an airtight container after opening. Observe the expiration dates indicated on the package to achieve maximum freshness.
How to cook
The easiest way to consume seaweed is to use a dried seaweed wrapper (nori), which you meet in sushi restaurants. Use them to wrap almost anything. You can also break dried seaweed into pieces and sprinkle flakes on a salad or other dishes to increase nutrition. Seaweed is also popular in Asian soups such as miso soup.
