Seaweed: 6 Reasons to Include in Your Diet

In Southeast Asian countries, seaweed is an integral part of the daily diet. They are valued not only for their unique taste and texture but also for numerous medicinal properties that make them an indispensable product for maintaining health. Unfortunately, in other parts of the world, seaweed has not yet received due attention, depriving many people of the opportunity to benefit from its priceless advantages.

In this article, we will examine the amazing properties of seaweed in detail, enrich the material with additional examples and practical recommendations, so you can include this superfood in your diet and improve your quality of life.

1. Improving Intestinal Function

Seaweed, such as nori (red algae), kelp, and wakame (brown algae), are rich in fucoxanthin, a pigment that plays a key role in gastrointestinal health. Fucoxanthin promotes the accelerated removal of fats from the body, which is especially beneficial for people seeking to lose weight or maintain a healthy cholesterol level.

Additionally, most seaweed contains alginate, a natural substance that forms a gel-like mass in the intestines. Alginate protects the stomach and intestinal lining from damage, preventing diseases like gastritis and ulcers. It also binds and removes heavy metals and toxins from the body, improving overall health.

It is also worth noting the high fiber content in seaweed. Dietary fiber is essential for proper bowel function, stimulating peristalsis and promoting the growth of beneficial microflora. Regular consumption of seaweed helps to relieve constipation and normalize stool.

Add finely chopped seaweed to salads, soups, or smoothies. This will not only enhance the flavor of the dishes but also increase their nutritional value.

2. Boosting Immunity

A healthy gut is the key to a strong immune system. Seaweed helps create a favorable environment for the growth of beneficial bacteria, which play an important role in protecting the body from pathogenic microorganisms. Moreover, seaweed contains bioactive substances that stimulate the production of leukocytes — cells responsible for the immune response.

For example, fucoidan found in brown algae has antiviral and antitumor properties. It activates natural killers — special immune system cells that destroy infected and mutated cells.

Interesting fact

During seasonal flu and cold epidemics, residents of Japan and Korea increase their seaweed consumption, considering it a natural immunomodulator.

3. Normalizing Blood Pressure

Omega-3 polyunsaturated fatty acids, abundantly found in seaweed, are essential for cardiovascular health. They lower "bad" cholesterol (LDL) levels and raise "good" cholesterol (HDL) levels, preventing the formation of atherosclerotic plaques in blood vessels.

Regular consumption of seaweed improves blood rheology, reduces viscosity, and prevents clot formation. This, in turn, normalizes blood pressure and reduces stress on the heart.

Interesting fact

In Japan, where seaweed is consumed daily, the incidence of hypertension and atherosclerosis-related diseases is significantly lower than in Western countries.

4. Regulating Female Hormone Levels

Hormonal balance plays a key role in women’s health. Excess estrogen can lead to the development of malignant breast and ovarian tumors. Seaweed helps normalize estrogen levels due to the presence of lignans — phytoestrogens that regulate the hormonal balance.

It is especially beneficial for women in the premenopausal and menopausal periods to include kelp and nori in their diet. They help alleviate symptoms of hormonal changes, such as hot flashes, irritability, and sleep disturbances.

Prepare homemade rolls with nori and antioxidant-rich vegetables for a double health benefit.

5. Supporting Thyroid Health

Iodine is a key element for thyroid hormone synthesis. Seaweed is one of the best natural sources of iodine. A deficiency of this trace element can lead to hypothyroidism, characterized by slowed metabolism, weight gain, fatigue, and depression.

Obtaining iodine from natural sources, such as seaweed, is preferable to iodized salt, as it is absorbed more effectively and with a lower risk of overdose.

For thyroid conditions, it is advisable to consult an endocrinologist before regularly consuming seaweed.

6. Detoxifying the Body

Fucoidan and chlorophyll are two powerful detoxifiers found in seaweed. Fucoidan binds and removes toxic substances, including radionuclides and heavy metal salts, from the body. Chlorella and spirulina, rich in chlorophyll, purify the blood, improve liver function, and stimulate tissue regeneration.

Interesting fact

After the Chernobyl nuclear accident, spirulina was used to treat children exposed to radiation due to its ability to remove radionuclides from the body.

Additional Benefits of Seaweed

• Spirulina contains a complete range of essential amino acids, making it an excellent protein source for athletes and vegetarians. It promotes muscle growth and accelerates recovery after training.
• Red algae, such as dulse, contain a large amount of iron, necessary to prevent anemia. They can be an excellent alternative to meat in a vegetarian diet.
• Nori and kelp are widely used in cosmetology. Masks and wraps with these algae improve skin tone, promote the removal of excess fluid, and reduce the appearance of cellulite.

Practical Tips for Consumption

• Frequency and Dosage: To achieve noticeable benefits, consuming about 30 grams of seaweed 3–4 times a week is sufficient.
• Preparation Methods: Seaweed can be added to salads, soups, made into chips, or used as a seasoning for main dishes.
• Compatibility with Other Products: Seaweed goes well with rice, vegetables, seafood, and soy products.

Precautions

• People with seafood allergies or iodine intolerance should completely exclude seaweed from their diet.
• Pregnant and breastfeeding women are advised to consume seaweed with caution and only after consulting a doctor, as an excess of active trace elements may affect the child’s development.
• It is not recommended to give seaweed to children under three years old due to the immaturity of their digestive system and the risk of iodine oversaturation.
• People with kidney, endocrine, or skin conditions should consult a doctor before adding seaweed to their diet.

Selection and Storage

It is important to purchase seaweed only in trusted stores or pharmacy chains that guarantee the quality and safety of the product. Pay attention to the packaging: it should be sealed, indicating the manufacturer and expiration date.

Store seaweed in a dry, cool place, protected from direct sunlight.

Seaweed is a true natural health elixir, capable of enriching the diet with valuable nutrients and improving overall well-being. Including it in the diet helps to strengthen immunity, normalize the functioning of internal organs, and prevent many diseases. Make seaweed a part of your menu, and you will feel positive changes in your body within a few weeks.

Remember, health begins with conscious food choices. Let seaweed be one of your steps towards harmony and longevity.

Nutritional Value of Seaweed, The Ocean's Superfood