8 Reasons to Add Seaweed to Your Diet

Published January 6, 2017

Seaweed has been consumed for thousands of years in cultures around the world. Today, it continues to attract attention for its unique nutritional profile and its versatility in the kitchen.

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Seaweed is a Source of Protein

Along with carbohydrates and fats, proteins are essential macronutrients that participate in many functions throughout the body, including the maintenance of muscle mass and the normal functioning of various biological processes such as digestion and immune function.

Seaweed contains varying amounts of protein depending on the species, with red seaweeds being among the richest sources. As such, they can serve as a complementary source of protein as part of a balanced diet.

Seaweed Contains Fiber

Seaweed is particularly rich in fiber, especially soluble fiber. A serving of seaweed (about 8 g on average) can contribute to daily fiber intake.

When dried, seaweed may contain up to 50% of its weight in fiber. As a result, it may support digestive comfort and can easily be included as part of a varied diet.

Seaweed Fits Easily into a Balanced Diet

Low in calories and naturally low in fat, seaweed can be incorporated into many recipes. Some varieties also have natural gelling properties, such as agar-agar, which is widely used in cooking to create a variety of textures.

Seaweed and Immune Function

Certain seaweeds, particularly brown seaweeds, contain naturally occurring compounds such as fucoidan, which is being studied in the field of nutrition. They have also been traditionally consumed in various dietary practices around the world.

Seaweed and Vitamins

Depending on the variety, seaweed provides several vitamins, including vitamins A, B2, B9, B12, and K. Varieties such as dulse and nori appear to be particularly interesting sources of these nutrients.

Seaweed Contains Naturally Occurring Antioxidant Compounds

Seaweed contains naturally occurring plant compounds such as carotenoids, polyphenols, vitamins, flavonoids, tannins, and more. These compounds may help protect cells from oxidative stress. Their concentration varies depending on the species.

Seaweed is Easy to Cook

Seaweed is generally available in two forms: dried or fresh. Whole dried seaweed should be rehydrated (for 5 to 40 minutes depending on the variety) in lukewarm water before use. It can then easily be chopped and added to soups, salads, pasta, rice dishes, and more.

Dried seaweed in powdered form can be sprinkled over salads or incorporated into various recipes. Fresh seaweed should be rinsed before use and can be enjoyed in salads or cooked until tender or slightly firm, depending on personal preference.

There Are Many Edible Varieties of Seaweed

Among the best-known are nori, wakame, and kombu. Other edible varieties include dulse, kelp, sea lettuce, hijiki, and sea beans (also known as sea spaghetti). Some species, such as spirulina, are also available as dietary supplements or can be incorporated into everyday nutrition.

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