An expert explains whether it’s worth adding multivitamins to your diet.
Nutritionist Lauren Kelly explains how multivitamins work and whether you should add them to your daily routine.
When it comes to marine plants, there is no species that is as common as seaweed. This is especially true because many of the most common aquatic plants, including sargassum, kelp, red algae, and phytoplankton, are all different types of seaweed. In fact, there are over 12,000 species of seaweed found in the world’s oceans, seas, lakes, and rivers – all with different functions, such as producing oxygen, providing shelter, and being a food source for marine life. They also fertilize other marine plants, filter out pollutants, and reduce wave action and subsequent erosion.
Seaweed plays a vital role in the world’s underwater ecosystem. Its cultivation and mass production for human consumption is also a huge plus, as seaweed has many unique properties and proven health benefits that some cultures have known for thousands of years. “Seaweed is highly nutritious and offers a variety of health benefits,” says Amy Goodson, a registered dietitian and nutritionist at The Sports Nutrition Playbook . Such benefits are one reason why “seaweed is popular in several Asian cuisines, such as Japanese, Korean, and Chinese,” she adds.
How is seaweed prepared?
As a crop, seaweed is grown and cultivated in seaweed farms, where it grows on long lines that hang about 4 to 8 feet below the water’s surface. Seaweed grown this way typically reaches a length of 10 feet or more before it is harvested, according to the U.S. National Oceanic and Atmospheric Administration.
After harvest, the seaweed is “thoroughly cleaned to remove any debris or contaminants,” Goodson explains. “It can then be eaten raw, dried, or cooked.”
When seaweed is served dry, as most Americans like it, “it’s usually blended into a mixture that’s poured into a mold before drying,” explains LeeAnn Weintraub, a registered dietitian and nutrition counselor in Los Angeles. This results in papery, thin sheets that can be rolled up to wrap rice and fish for sushi, or soaked in water to rehydrate.
Dried nori seaweed sheets are often added to foods for flavor, crunchy texture, and nutrients. Dried seaweed can also be baked or fried and seasoned “to be enjoyed as chips and snacks,” says Caroline Susie, a registered dietitian and national spokesperson for the Academy of Nutrition and Dietetics.
Various forms of seaweed are also popular ingredients or toppings in or on salads, ramen, miso soup, pizza, smoothies, poke bowls, hummus, tacos, gyoza, and stir fries. Susie notes that seaweed also comes in supplement form, highlighting the plant’s healing properties.
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Is seaweed good for you?
Seaweed contains “antioxidants, copper, potassium, zinc, and omega-3 fatty acids,” says Susie. Because of these and other nutrients, she says, “research suggests that seaweed may help with heart health, blood sugar control, and may protect against metabolic syndrome.” Related nutrients are also important for skin and bone health, and may help lower blood pressure.
Goodson says seaweed is also rich in vitamins C, K, and folate, plus minerals like calcium and magnesium. And it’s the best source of dietary iodine, she explains, which plays an important role in supporting thyroid function. “Seaweed is also a good source of dietary fiber,” she adds, “which can aid digestion and help with satiety.”
The U.S. National Ocean Service notes that seaweed has been used in ancient cultures to treat wounds, burns and rashes due to the plant’s anti-inflammatory and antimicrobial properties, with Egyptians possibly using it as a treatment for breast cancer. “Certain seaweeds do indeed possess potent anticancer agents that researchers hope will eventually prove effective in treating cancerous tumors and leukemia in humans,” the agency notes.
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Is it healthy to eat seaweed every day?
Because of such nutrients and properties, seaweed is a great food to include in your daily diet. However, as with all foods, it is important to avoid overconsumption and eat well-balanced meals.
It’s also helpful to keep in mind that, “although the heavy metal content of seaweed is generally very low, consuming very large amounts of seaweed can lead to unhealthy intake of heavy metals like arsenic and aluminum,” Weintraub warns. She adds that people with certain health conditions like thyroid disease may be vulnerable to consuming excess iodine, “and therefore may need to limit the amount of seaweed they consume.”
As long as we take such considerations into account, Goodson says, “seaweed is highly nutritious and generally safe to consume.”
