What Is Seaweed? Know its Health Benefits, Side Effects And Snack Ideas!

Often referred to as marine algae, seaweed is a diverse aquatic plant group that thrives in the ocean's depths. Ranging from vibrant green to deep brown or red hues, seaweed encompasses many species, each with its unique nutritional profile and culinary uses. While historically prominent in Asian cuisines, seaweed has gained global recognition for its exceptional health benefits and culinary versatility. 

Seaweed contains numerous minerals easily broken down by the body, so some people may benefit from including it in their diet. Of the 30 currently known seaweed species, only 5 are used medicinally and in cooking. This versatility makes it easy for people to incorporate seaweed food into various recipes. However, overeating seaweed should be avoided. 

This blog discusses seaweed, exploring its seven remarkable health benefits, considerable side effects to be mindful of, and creative snack ideas for incorporating this nutritious marine plant into your diet. So, let’s get started!

Table Of Contents

1. What Is Seaweed?

2. What Is The Benefit Of Eating Seaweed?

3. 4 Major Seaweed Side Effects

4. Healthy Seaweed Snacks Ideas

5. The Final Say

6. FAQs

7. References

What Is Seaweed?

Seaweed is a general term for several types of algae that live in seawater and plants that grow in water bodies like rivers, seas, and oceans. Their colours range from red, green, brown and black, and their sizes range from microscopic to gigantic underwater forests. Most algae have root-like structures called struts that anchor the plants to rocks and other substrates. Although the blue-green species are called algae, they are actually bacteria. Seaweed is found on coasts worldwide but is most commonly consumed as a staple food in Asian countries. 

Whethe­r you cook it or eat it raw, seawee­d is filled with nutrients. It contains iron, zinc, magnesium, riboflavin, thiamine­, vitamins A, B, C, and K. Seaweed has polysaccharide­s, a type of carbohydrate. These­ act as thickeners and emulsifie­rs in the food industry. The polysaccharides also work as die­tary fibre. They improve gut he­alth naturally by providing beneficial gut bacteria with pre­biotic food. 

Due to disease-pre­venting properties like­ polyphenols, carotenoids, and omega-3 fatty acids, se­aweed has bee­n called a functional food or nutraceutical. That's why seawe­ed, or its components get adde­d to foods. This improves their nutritional and antioxidant propertie­s. Consider adding kelp if you want more variety in your daily veggie­ intake.

Also Read: 10 Carbohydrates Benefits With Nutritional Value & Tips

What Is The Benefit Of Eating Seaweed?

Let’s explore the most popular seven benefits of eating seaweed are as follows:

1. Helps In Weight Control

Seaweed, mainly brown algae, contains alginate, a fibre associated with suppressing hunger and reducing calorie intake; alginates and beta-glucans in seaweed control appetite by preventing blood sugar spikes and slowing digestion. The fermentation of algae fibres by colon bacteria further supports weight control by producing short-chain fatty acids. These acids assist in weight management and contribute to a feeling of fullness, aiding individuals in their dietary efforts.

2. Acts As A Prebiotic

Seaweed fibres, which contain polyphenols and polysaccharides such as fucoidan, alginate, and carrageenan, have been shown in laboratory studies to have a prebiotic effect. When gut bacteria ferment these fibres, short-chain fatty acids are produced, which promote gut health. They protect against pathogens, boost the immune system, and promote the growth of good gut bacteria. The improved gut microbiota positively impacts your overall health, increasing the body's ability to absorb nutrients and maintain a healthy digestive system.

Also Read: Prebiotic And Probiotic Capsules: Differences, Uses And Combination

3. Anticancer Properties

Fucoidan, a polysaccharide found in brown algae, has anti-cancer properties, inhibiting blood clotting while reducing your cholesterol levels, preventing cancer cell growth, and strengthening the immune system. Incorporating seaweed into a healthy diet may provide a proactive approach to cancer prevention, but individual health factors must be considered.

4. Supports Thyroid Function

Seaweed's unique ability to absorb concentrated amounts of iodine from the ocean makes it a valuable source for supporting thyroid function. Iodine is essential for hormone production in the thyroid gland, and seaweed provides a concentrated source of both iodine and the amino acid tyrosine. Ensuring optimal thyroid function is crucial for maintaining energy levels, metabolism, and overall well-being.

5. Prevents Asthma

The anti-inflammatory properties of polyunsaturated fats and vitamins in seaweed may contribute to this protective effect, although more research is needed to establish causation. Including seaweed as part of foods for asthma control, especially during pregnancy and infancy, may reduce the risk of inflammatory conditions like asthma.

6. Promotes Heart Health

Soluble fibre in seaweed binds to cholesterol, aiding its removal from the body as waste and lowering cholesterol levels. The potassium content in seaweed may also help lower blood pressure, while folic acid reduces the risk of stroke by lowering homocysteine levels, a marker of inflammation. Regular consumption of seaweed can be a heart-healthy choice, promoting optimal cholesterol levels and blood pressure, thus reducing the risk of cardiovascular issues.

7. Supports Gut Health

Seaweed is an excellent source of fibre, accounting for a significant portion of its dry weight. This fibre promotes gut health by serving as a food source for bacteria in the colon. Sulfated polysaccharides found in seaweed increase the growth of beneficial gut bacteria and enhance the production of short-chain fatty acids, providing support to the intestinal lining. The overall improvement in gut health contributes to a robust immune system, efficient nutrient absorption, and a balanced digestive environment.

Also Read: Different Food Combinations: Good Or Bad For Your Digestive Health? Find Out Here!

4 Major Seaweed Side Effects

Note the following side effects of seaweed, which can worsen other adverse health effects: 

1. Drug Interactions

Seaweed, acting as a natural source of vitamin K, can interfere with the anticoagulant effects of blood thinners like Coumadin. Consistent consumption of vitamin K-rich foods, including seaweed, may necessitate adjustments in medication doses, highlighting the importance of medical consultation.

2. Heavy Metal Content

The geographical origin of seaweed is vital in its heavy metal content, with elevations in substances like mercury and arsenic. Selecting seaweed types carefully, avoiding varieties high in arsenic like hijiki seaweed, and moderating intake can mitigate exposure to heavy metals and minimise associated health risks.

3. Thyroid Problems

The iodine richness in seaweed poses concerns for individuals with a history of thyroid problems. Excessive iodine intake, prevalent in seaweed, has been linked to hyperthyroidism. Monitoring seaweed consumption becomes imperative for those managing thyroid conditions, emphasising the need for a balanced and controlled intake.

Also Read: Hyperthyroidism Diet: Foods To Eat And Avoid

4. Autoimmune Diseases

While brown algae, a common seaweed variant, boasts various health benefits, individuals diagnosed with autoimmune diseases, particularly Graves' disease, should exercise caution. The iodine content in seaweed can exacerbate symptoms of hyperthyroidism in those with autoimmune disorders, necessitating dietary adjustments for optimal health management.

Healthy Seaweed Snacks Ideas

Note these examples of seaweed snacks & seaweed foods and customise it as per your dietary preferences:

The Final Say

To sum up, seaweed is a versatile and nutrient-rich addition to diets worldwide. With its historical significance in Asian cuisines and its widespread use as a gelling agent and colloid in various industries, seaweed offers a unique flavour to recipes and a rich source of essential nutrients such as protein, vitamins, minerals, and dietary fibre. Its potential to enhance culinary experiences, promote healthy eating habits, and serve as a salt substitute makes it a valuable dietary choice for many. However, people on thyroid medication should exercise caution and seek guidance from their healthcare providers before incorporating seaweed into their diets to ensure a balanced and tailored approach to nutrition.

FAQs

1. What is the seaweed's scientific name?

The scientific name for seaweed varies depending on the species. Some common examples include Ascophyllum nodosum, Fucus vesiculosus, and Porphyra spp.

2. What are notable seaweed uses?

Seaweed has various uses, including culinary applications, as a source of nutrients and minerals, in skincare products, as a fertiliser in agriculture, and in producing biofuels and pharmaceuticals.

3. Is seaweed a veg?

Seaweed is not classified as a vegetable but rather as algae. However, it is commonly used in culinary dishes and is often considered a vegetable substitute due to its nutritional profile and versatility.

4. Is seaweed eaten in India?

Yes, seaweed is consumed in various forms in India, particularly in coastal regions. It is used in traditional dishes such as soups, salads, and snacks and is also incorporated into certain regional cuisines.

5. Is seaweed a plant or fish?

Seaweed is neither a plant nor a fish; it is classified as algae. Algae are simple, non-flowering aquatic organisms that can vary in size and complexity, ranging from microscopic forms to large seaweeds in ocean waters.

References

• https://oceanservice.noaa.gov/facts/seaweed.html

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7345263/

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