Discover surprising seaweed benefits for your health. This nutrient-rich superfood may support thyroid function, boost immunity, aid weight loss, and promote heart health. Learn how to add seaweed to your diet today.
When you think ofhealthy greens,algaeprobably isn’t the first thing to spring to mind. So,isseaweed good for you? Absolutely.
Seaweedis a rich source ofthyroid-supporting iodine. It also contains minerals,vitamins, andantioxidantsthat could boostheartanddigestive health. If you’re trying to lose weight, it might help with that, too.
Seaweed refers to all kinds of algae. Here are some common types:
Keep reading for the science-backed benefits ofseaweed, plus tips on how to eat more of it.
Seaweed nutrition
Seaweed is so nutrient-rich, it’s basically a superfood. Nutrition can vary by type, but here’s the breakdown of 3.5 ounces — or 100 grams (g) — ofraw kelp:
As for the micronutrients?
Seaweed also contains iodine, although the amount varies according to species, location, and the manufacturing process. Dried seaweed’s iodine count lands between16 micrograms (mcg)/g and 2,984 mcg/g. That’s anywhere from 11% to 1,989% of your recommended daily intake.
So, what are the benefits of eating seaweed?
Seaweed = so much more than a slimy, green beach nuisance! Let’s look at the plethora of health perks.
Might support healthy thyroid function
Will aCalifornia rollprevent thyroid disease? Probably not. But iodineisessential for healthythyroidfunction.
Most adults need about150 mcg of iodineper day. A deficiency can affectfertilityand lead to red flags likeexhaustion, neck swelling, and unhealthy changes in weight. But a mere gram of sea moss offers47 mg of iodine. #Winning
Can stave off disease with antioxidants
Your body needsantioxidantsto stabilize free radicals, the unstable molecules that damage cells and contribute to major health probs.
Seaweed is swimming withantioxidantslike flavonoids, carotenoids, andvitamins A, C, and E.
Brown seaweed also contains a carotenoid called fucoxanthin. This bad boy has13.5 timesthe antioxidant power as vitamin E and is known toprotect cell membranesmore effectively than vitamin A.
Could keep your gut happy
Thefiberin seaweed feeds thegood bacteriain your gut.Digestion-wise, it also keeps things moving. 💩
But fiber’s not the only gutsy star on seaweed’s roster. Seaweed also containssulfated polysaccharides, which the good bacteria in your digestive system adore.
May support weight loss
Seaweed’s fiber can supportweight lossby helping you feel full quickly and for longer. But the micronutrients in some seaweed could accelerate results, too.
A2015 research reviewfound that the fucoxanthin in edible brown seaweedmighthave positive effects on obesity. But researchers emphasized that more research is needed in humans.
A2020 research review with miceincluded info on the effects of taking 1 g ofred seaweedextract daily for 12 weeks. The mice who received the extractlost more body fatthan the ones who took a placebo.
Although preliminary research is promising, there’s not enough solid evidence to say for sure if eating seaweed can help people lose weight.
Could promote heart health
Did you know thatheart diseaseis theleading cause of deathamong pretty much all peeps worldwide? Highcholesterolandhigh blood pressureare major contributors to heart disease. Seaweed may help ward off both.
A2013 animal studyfound that rats who received freeze-dried seaweed had much healthiercholesterol levelsthan the other rats. Of course, we need more research since this study is dated and was performed on animals, not humans.
Certain bioactive peptides in seaweedmay help manage blood pressureby affecting the pathways that increase blood pressure.
Promising stuff? Yes. But more large-scale human studies are needed.
Might regulate blood sugar
Whether you’re living withdiabetes,prediabetes, orblood sugarspikes, seaweed might be your new BFF.
Firstly, good ol’ fiber is known to helpregulate blood sugarand insulin levels. Asmall 2017 studyalso suggested that fucoxanthin is beneficial againstdiabetes— a disease marked by unstable blood glucose (blood sugar).
Then there’s a2018 study with rats, which found that some seaweed compounds reduce fasting blood glucose levels.
Once again, we need more research to truly understand seaweed’s effects onblood sugar management.
May offer immune support
Limited research suggests that some types of seaweed can help yourimmune system.
A2018 animal studyfound that addingseaweedto fish feed boosted immune function in salmon. A2015 animal studyalso found that feeding sea moss to rats increased the animals’ ability to fight offbacteriaandviruses.
Results are promising, but there’s no proof that seaweed has the same benefits in humans, yet.
Can seaweed be bad for you?
Seaweed is considered healthy if you eat itin moderation. Here are the risks of eating too much of the stuff.
Iodine overload
TBH, a2014 case reportshowed that connecting seaweed consumption with iodine overdose is rare. And it seems that simply lowering your intake can clear things up. But since most adults can tolerate only1,100 mcgof iodine per day, pushing past that on a regular basis could be bad for your thyroid.
So, what about folks whoeat seaweedon the regular? In Japan, some people consume667 to 2,000 percentof their required daily intake. The trick is eating seaweed with veggies likebroccoli,cabbage, andbok choy. These foods contain compounds that prevent the thyroid gland from taking up too much iodine.
Cooking also has an impact, too. Boiling kelp for 15 minutes can eradicate up to90 percentof its iodine.
Heavy metals
Seaweedexcelsat absorbing and storing minerals. That can be bad news if the plant soaks up heavy metals likemercuryand lead.
Ingesting metal is no joke, but the risk of this happening is super small. A2017 analysisfound that the low metal levels in most seaweed does not pose a serious health risk.
How to eat more seaweed
Want to include more seaweed in your diet? You could try…
Bottom line
Seaweed = algae that packs in several impressive nutrients. Some research suggests that it can support thyroid function,gut health,weight lossefforts, and more.
Most peeps can safely eat seaweed. Just stick to the recommended serving size to avoid iodine overload or heavy metals.
Adding seaweed to yourdaily dietcan be as simple as eating seaweed salad, sushi, or dried seaweed snacks. You can also sprinkle dried seaweed powder onto a range of dishes.
