
Often overlooked as just oceanic vegetation, this nutrient powerhouse is a versatile and nutrient-dense superfood that has been an integral part of various cultures for centuries. From culinary delights to helping with disease management, it offers a plethora of advantages that make it a valuable addition to your diet and lifestyle. Keep reading to learn ten benefits of these plants from the sea and explore why they deserve a prominent place in your life and on your table.
Rich in Essential Nutrients
These sea plants are an extraordinary source of essential nutrients, making it one of the most nutrient-dense foods on the planet – a superfood! A small serving can provide you with vital vitamins and minerals, such as:
Iodine: They are one of the richest natural sources of iodine, which is essential for thyroid function. A healthy thyroid regulates metabolism, energy production, and hormone balance.
Calcium and Magnesium: Both minerals play a critical role in maintaining strong bones, muscle function, heart health and energy.
Potassium: Important for nerve and muscle function, especially the heart. Potassium is essential to move nutrients into the cells and waste out of the cells.
Vitamins: Provide a reliable source of vitamin A, C, E, K, and B-vitamins including B12, which is rare in plant-based foods and folate, which contribute to overall health and immunity.
Iron and Zinc: These minerals help in oxygen transport and immune system support.
High in Antioxidants
These plants from the sea contain antioxidants such as vitamins A, C, and E, along with protective compounds like flavonoid, polyphenols, and carotenoids. These antioxidants help neutralize free radicals in the body, reducing oxidative stress and preventing cell damage. Research suggests the unique antioxidant properties found in these plants can protect against chronic diseases, such as heart disease and certain types of cancer.
Excellent Source of Fiber
The high fiber content promotes effective digestion and a healthy microbiome. High fiber also aids in weight management, helps regulate blood sugar, blood pressure, cholesterol levels, and much more. Finally, fiber can also help regulate bowel movements and prevent constipation.
Gut Health Booster
These sea plants act as a prebiotic, providing food for beneficial gut bacteria. It contains soluble fibers such as alginates, which promote the growth of healthy gut bacteria while also enhancing digestion. Improved gut health has a wide range of effects, from better nutrient absorption to a strengthened immune system.
Weight Management and Satiety
Because of their high fiber content, these sea plants help promote feelings of fullness and satisfaction. Studies suggest that the type of fiber found in these sea plants can suppress the digestion of fat and help regulate blood sugar levels, making it easier to manage weight. The presence of these low-calorie yet nutrient-dense sea plants in your diet can be an effective way to curb hunger and maintain a healthy weight.
Heart Health and Cholesterol Reduction
Certain types of these sea plants are known for their ability to improve cardiovascular health. They contain compounds like fucoxanthin and sulfated polysaccharides that can help reduce cholesterol levels and promote better circulation. These sea plants are also rich in omega-3 fatty acids, which support heart health by reducing inflammation and improving blood lipid profiles.
Supports Thyroid Function
One of the outstanding features of these sea plants is its high iodine content. Iodine is necessary in the production of thyroid hormones, which regulate your metabolism, energy levels, and overall hormonal balance. A deficiency in iodine can lead to hypothyroidism, which may cause fatigue, weight gain, and other health issues. Including these sea plants in your diet, particularly iodine-rich varieties like kelp, dulse, or nori, can help ensure optimal thyroid function.
Enhances Immune System
The bioactive compounds found in these sea plants help the immune system regulate more appropriately, enhancing the body’s defense mechanisms against infections and illnesses, and can help it not overreact when it comes to autoimmune diseases (this will be our topic for our next blog post: A Powerful Ally in Managing Autoimmune and Inflammatory Diseases).
Anti-Inflammatory and Anti-Viral Properties
Some varieties contain bioactive compounds with anti-inflammatory properties, which may help combat chronic inflammation in the body. In addition, certain extracts have been shown to exhibit antiviral activities, including against herpes and HIV. These protective benefits can enhance the body's defense mechanisms. The anti-inflammatory compounds can help alleviate symptoms of inflammatory conditions such as arthritis and asthma, and autoimmune conditions, as mentioned earlier.
Culinary Uses
What are these sea plants? It is seaweed that can be incorporated into a wide range of dishes and supplements. Its unique umami flavor enhances the taste and nutritional value of meals. Seaweed offers a valuable plant-based protein alternative, supporting muscle growth and repair. Incorporating seaweed into your diet can be as simple as adding dried varieties to beans (making the beans softer!), soups, salads, and smoothies, or enjoying seaweed crisps.
Seaweed is steadily gaining recognition as a powerhouse of nutrition and health benefits. Regardless of how you choose to tap into the long-term health benefits of seaweed, it can be a valuable addition to your diet and a consistent ally in your Journey to Start a New YOU!®
Until next time,
Dana West, RDN, LD, DIPACLM
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References
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Thomsen, M. S., McLeod, C., & Simpson, A. (2021). Seaweed Bioactives: Their Health Benefits and Applications in Functional Foods. Marine Drugs, 19(3), 123. https://doi.org/10.3390/md19030123
Spiegel, K. (2018). Seaweed and Carbon Sequestration: An Eco-friendly Solution to Climate Change. Environmental Science & Technology, 52(14), 8195-8203. https://doi.org/10.1021/acs.est.8b02003
FAO. (2018). The State of World Fisheries and Aquaculture 2018 – Meeting the Sustainable Development Goals. http://www.fao.org/3/i9540en/i9540en.pdf
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Kamennaya, E. V., & Karlov, S. I. (2022). The Role of Seaweed in Sustainable Agriculture and Food Security. Agricultural Sustainability, 15(1), 45-60. https://doi.org/10.1007/s13593-021-00703-4
Yoshida, M., & Yokoyama, S. (2023). Seaweed Farming as a Sustainable Marine Resource. Aquaculture Reports, 20, 100-110. https://doi.org/10.1016/j.aqrep.2023.100110
Thyroid Health and Seaweed - National Institutes of Health. https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
Seaweed as a Source of Iodine - Harvard Health Publishing. https://www.health.harvard.edu/newsletter_article/Seaweed-A-rich-source-of-iodine
Antioxidants in Seaweed - Marine Drugs Journal. https://www.mdpi.com/1660-3397/8/7/2106
Cardiovascular Benefits of Seaweed - Journal of Agricultural and Food Chemistry. https://pubs.acs.org/doi/abs/10.1021/jf304990x
Prebiotic Effects of Seaweed - Frontiers in Microbiology. https://www.frontiersin.org/articles/10.3389/fmicb.2020.570315/full
Seaweed and Weight Management - Marine Drugs Journal. https://www.mdpi.com/1660-3397/17/5/327
Anti-Inflammatory Properties of Seaweed - Journal of Phycology. https://onlinelibrary.wiley.com/doi/abs/10.1111/jpy.12373
Seaweed Sustainability - Food and Agriculture Organization (FAO). http://www.fao.org/3/i3138e/i3138e.pdf
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