Edible seaweed is forecasted to be one of the next big trending foods as a tasty, healthy, and sustainable option—and the product market has taken notice! Gone are the days when seaweed-based foods were only available at your favorite Asian grocery stores or restaurants. The increasing popularity of this class of sea veggies has landed them on supermarket shelves and all kinds of restaurant menus. But many shoppers are still wondering about seaweed’s health benefits and how to use it at home. Well, we’re here to clear up some of that confusion with a full rundown on what seaweed is, the health benefits it offers, and how to utilize it in the kitchen.
- Courtney Pelitera, MS, RD, CNSC, registered dietitian at Top Nutrition Coaching
- Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian and co-founder of Food + Planet
What Is Seaweed?
First things first, what exactly is seaweed? “Seaweed is the generic name that encompasses a number of different types of plant and algae that grow in water,” says registered dietitian Courtney Pelitera, MS, RD. “Some popular types that you may be familiar with include kelp, spirulina, nori, aonori, and wakame.” Kombu is another classic seaweed option.
The taste, flavor, and texture of these aquatic veggies vary depending on type and preparation. However, one thing that they all have in common is a salty, umami flavor from their oceanic growing environment. Dried seaweeds offer a satisfying crunch, while fresh or boiled seaweed has a toothsome, chewy texture.
7 Health Benefits of Seaweed
But aside from their culinary potential, seaweeds are chock-full of nutrition. “In a very small portion size, you can get plenty of vitamin K, riboflavin, potassium, fiber, iron, and iodine. Seaweeds even provide some calcium, says registered dietitian Sharon Palmer, MSFS, RDN.
“Seaweeds are also packed with vitamins A, B complex, D, and E, and K, magnesium, phosphorus, zinc, copper, selenium, fluoride, amino acids, and polyphenols—which act as antioxidants,” Pelitera adds. You’ll even find protein and omega-3 fatty acids in many seaweed varieties. This array of nutrients benefits our health in a variety of ways—here are seven of the most impressive.
Metabolic Health
The fiber found in most seaweed varieties bodes well for our overall metabolic health. “Fiber helps in the regulation of digestion, controlling blood sugars and helping you to feel full and satisfied with meals,” Pelitera says. The protein and healthy fats found in these sea vegetables also have this same digestive-slowing effect—good news for those needing additional blood sugar support. This slowed digestion also plays a key role in curbing cravings and providing long-lasting energy after eating.
Gut Health
But seaweed’s fiber content is also game-changing for gut health. “Fiber is key for digestive health,” Palmer says. This is because it naturally regulates digestion and acts as a prebiotic in the gut microbiome. Prebiotics are food for the healthy bacteria in the gut microbiome, helping this colon-based system to thrive. And a well-functioning microbiome doesn’t just benefit digestive health, it also supports immunity, brain health, and more. “The bioactive compounds in seaweed also have gut microbiome-boosting benefits,” Palmer adds.
Heart Health
Staying on the fiber train, this complex carbohydrate, in combination with the omega-3 fatty acid, micronutrient, and plant compound content of seaweed, also encourages better heart health. “Fiber aids in controlling cholesterol and blood pressure levels,” Pelitera says. “Meanwhile, the plant compounds in seaweed display anti-inflammatory action while potassium is good for blood pressure balance,” Palmer adds. Speaking of inflammation, omega-3 fatty acids are potent anti-inflammatory agents that are also key in preventing heart disease.
Immune Health
The anti-inflammatory potential of seaweed also boosts overall immune health—as does the gut microbiome support offered by the fiber in seaweed. “Fiber is critical for immune health benefits,” Palmer says. Plus, several of the micronutrients in seaweed bolster the immune response, including vitamin A, vitamin E, zinc, copper, and selenium. These nutrients act as antioxidants in the body, fighting off the free radical molecules tied to many acute and chronic illnesses.
Thyroid Health
Seaweeds and algae uniquely contain meaningful amounts of iodine—an often forgotten mineral. Though iodine doesn’t get as much positive press as other micronutrients, it’s critical for thyroid function. However, it’s important not to go overboard with seaweed in this regard. “Due to the higher levels of iodine in seaweed, this has the potential to be harmful if overconsumed,” Pelitera warns. However, this only really becomes a concern if you were to eat copious amounts of seaweed every single day—which is uncommon.
Tissue Health
The amino acid, protein, and iron content of seaweed even helps to build strong, healthy tissues. “Amino acids are essential to the diet and used to build muscle and cell structure,” Pelitera says. Plus, amino acids and intact protein aid in the growth, maintenance, and repair of nearly every bodily structure that you can think of from hair, skin, and nails, to organs, hormones, and bones. “Iron can help maintain red blood cell health as well,” Palmer adds.
Environmental Health
And finally, seaweed is a sustainability superstar, supporting the health of our greater environment—which inevitably benefits our overall personal health. “It is truly one of the most sustainable foods on the planet,” Palmer explains. “It can be foraged from the sea, as it has been done for millennia, as well as sustainably grown in seaweed farms. Both settings require no land and most seaweed is farmed without any sort of inputs (like fertilizers and pesticides). Plus, seaweed also offers a natural, important habitat for the aquatic ecosystem.”
Enjoying Seaweed at Home
There are plenty of delicious ways to enjoy seaweed at home—just as people have done for centuries around the world. “Seaweed has been a treasured ingredient in many cultural foodways—in particular regions close to the sea, like certain Native American, Asian, Nordic, British, and European communities,” Palmer says.
Seaweed is a natural source of carrageenan, a thickening agent often utilized as a food additive. This makes powdered or blended seaweed an excellent way to add body to puddings, baked goods, smoothies, and stews. Options like kelp, kombu, wakame, and nori are also delicious in stews, soups, broths, rice dishes, noodles, and sushi rolls for savory umami flavor.
“Use it to add a sea flavor to salads, sandwich fillings, dressings, and grain bowls,” Palmer suggests. “You can include a sprinkle of seaweed flakes to homemade veggie burgers or fritters for a savory touch.”
Shopping Tips
You can find a variety of convenient seaweed products at many large-chain grocery stores nowadays, too. “Seaweed can be purchased dried in ‘snacking’ form and usually comes in several different flavors such as ranch and sea salt,” Pelitera says. “It can also be cooked just like any other green; saute it with some oil and garlic when you can find it fresh.”
When buying seaweed, be sure to look for organic products or options from reputable retailers with transparent sourcing information to avoid any unwanted contaminants. “There have been some reports of heavy metals such as arsenic, mercury, cadmium, and lead in seaweed,” Pelitera explains. “These levels depend on where the seaweed is grown, as it can absorb these contaminants from its growing environment.”
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