Seaweed benefits include helping with weight loss and improving heart health due to high quantities of potassium, fiber, omega-3s, flavonoids, and carotenoids. Seaweed also contains antioxidant and anti-inflammatory properties that are useful in treating stomach ulcers and improving skin health.
Seaweed can be consumed in salads, soups, juices, or sushi. For those who do not enjoy the taste of seaweed, it is possible to get all the benefits of seaweed in capsule form as a supplement. These supplements should only be taken as recommended by a registered dietitian, who can determine the best supplement and dosage based on an individualized nutritional assessment.
Seaweed should be stored according to the package instructions. Some types of seaweed can be stored for up to 8 days in the refrigerator and up to 6 months in the freezer.
Health benefits
Seaweed benefits include:
1. Improving brain function
Seaweed may be helpful for improving brain function due to large quantities of omega-3s, a type of fat essential for good brain function. Seaweed also contains antioxidant properties that may protect brain cells and help improve memory.
2. Supporting weight loss
Seaweed is rich in fiber, which helps increase satiety and reduce appetite, preventing overeating and helping support weight loss. Seaweed also has thermogenic properties that help stimulate metabolism and increase calorie burning.
3. Improving heart health
Seaweed contains carotenoids that help prevent heart disease and improve heart health. Its antioxidant properties also help eliminate free radicals that cause damage to healthy cells, helping to protect and maintain heart health.
Seaweed is also rich in fiber, which helps reduce levels of bad cholesterol and prevent the formation of fatty plaques in the blood vessels. It also contains high amounts of potassium, which helps lower blood pressure and, consequently, decrease the risk of complications like heart attack.
4. Helping treat stomach ulcers
Seaweed may also be beneficial in treating stomach ulcers due to antioxidant and anti-inflammatory properties that help repair damage to the stomach lining, regenerate the tissue, and protect gastric cells.
5. Accelerating the metabolism
Seaweed is a thermogenic food rich in flavonoids, which are bioactive compounds that accelerate metabolism and promote calorie and fat burning throughout the day.
6. Maintaining healthy skin
Seaweed reduces skin inflammation in cases of folliculitis or cellulitis, for example, due to its anti-inflammatory and antioxidant properties, allowing the skin to regenerate and resulting in healthier skin. Seaweed is also rich in omega-3s that help prevent premature aging and protect against skin damage caused by the sun, keeping the skin healthy and protected.
Nutrition facts
The following table provides nutritional information for a 100 g serving of seaweed:
Healthy recipes
Seaweed can be added to salads, soups, sauces, and vegetable stir-fries in order to get the most benefits. Seaweed supplements provide similar benefits and should be taken under the supervision of a registered dietitian who can recommend the ideal daily dose to meet your individual nutritional needs.
1. Seaweed salad
Seaweed salad can be an excellent option to enjoy the benefits of seaweed.
Ingredients:
- 4 lettuce leaves;
- 100 g (3.5 oz) seaweed;
- ½ a carrot;
- 2 tsp sesame seeds;
- 1 pinch of salt;
- 1 Tbsp olive oil;
- ½ Tbsp soy sauce.
Directions:
Soak the seaweed in a bowl of water for 10 to 15 minutes to hydrate and soften. Squeeze the water out and chop the seaweed into small pieces. Wash the lettuce leaves and place them in a bowl with the seaweed. Wash and grate the carrot and add to the bowl. Add the sesame seeds and soy sauce. Season with olive oil and salt to taste, then serve.
2. Spinach and seaweed quiche
Another good way to get the benefits of seaweed is through a healthy quiche made with spinach and seaweed.
Ingredients:
- 300 g (10 oz) spinach;
- 150 g (5 oz) fresh mushrooms;
- 100 g (3.5 oz) seaweed;
- 100 g (3.5 oz) grated mozzarella;
- 5 eggs;
- Oregano and black pepper;
- 1 pinch of salt;
- 2 Tbsp olive oil.
Directions:
Place the spinach in a bowl of water for 10 to 15 minutes to hydrate, then remove the excess water and cut into small pieces. Next, add to a frying pan with the olive oil, mushrooms, and spinach and season with black pepper, oregano, and salt. Cook over medium heat.
Beat the eggs and pour them into a dish along with the mushrooms, spinach, and seaweed mixture. Add the grated mozzarella and place in a preheated oven at 350°F (180°C) for 30 minutes or until cooked through. Serve with a side salad.
3. Seaweed soup
Seaweed soup can be an excellent option for lunch or dinner to get the benefits of seaweed.
Ingredients:
- ½ a zucchini;
- ½ a leek;
- 1 small onion;
- ¼ head of cabbage;
- 100 g (3.5 oz) seaweed;
- 1 pinch of salt;
- 2 Tbsp olive oil.
Directions:
Soak the seaweed in water for about 10 to 15 minutes then remove the excess water and cut into small pieces. Chop the zucchini, leek, cabbage, and onion, place in a pot with water, and cook until tender. Next, use an immersion blender and blend until smooth. Add the seaweed and cook for an additional 10 minutes. Season with salt and olive oil to taste and serve immediately.