Health Benefits Of Seaweed: Boost Immunity, Skin Health & More

Each type of seaweed offers a unique mix of nutrients. Adding dried seaweed to your meals not only enhances flavour and texture but also provides essential vitamins and minerals.

For instance, if we take a spoonful (around 7 gm) of spirulina, a form of seaweed, we can expect the following nutritional breakdown from the same -

Seaweed contains folate, sodium, zinc, magnesium and calcium and vital vitamins like A, C, E & K. Even though it contributes only a small percentage of the daily value of some nutrients, using it as a seasoning a few times a week can help improve your overall nutrient intake.

Also, certain seaweeds, such as spirulina and chlorella, provide all essential amino acids, making them a good source of complete protein. Seaweed can also offer omega-3 fats and vitamin B12. Some varieties, like nori, may contain enough B12 to meet daily requirements, though there is ongoing debate about its bioavailability in the body.

Seaweed is a highly nutritious marine plant that offers a wide range of health benefits. Packed with essential vitamins, minerals and antioxidants, it can improve overall well-being when included in a balanced diet.

Here are eight seaweed benefits that make it a great addition to your meals.

Supports Thyroid Health

The thyroid gland works by regulating energy levels, metabolism and other crucial body functions. One of the key health benefits of eating seaweed is its rich iodine content, which is essential for proper thyroid function.

Seaweed also contains tyrosine, an amino acid that helps produce thyroid hormones. However, iodine levels in seaweed vary depending on the type and preparation. So, it is best to consume it in moderation.

Promotes Heart Health

One of the major seaweed uses/benefits is its positive impact on heart health. Seaweed is high in soluble fibre and omega-3 fatty acids, which help lower cholesterol and regulate blood pressure. Studies have shown that regular consumption of seaweed may reduce the risk of heart disease by improving circulation and preventing plaque buildup in arteries.

Improves Gut Health

Seaweed is an excellent source of dietary fibre, making up 25-75% of its dry weight. This fibre acts as a prebiotic, feeding beneficial gut bacteria. By promoting a healthy gut microbiome, seaweed supports digestion, strengthens the immune system and helps prevent digestive issues. The health benefits of dried seaweed include better nutrient absorption and a balanced gut environment.

Also Read: Top Natural Probiotic Foods

Boosts Immunity

Certain compounds in seaweed, such as antioxidants and vitamins D and B12, have been found to enhance immune function. These components have anti-inflammatory and antiviral properties that help protect the body from infections. Some research suggests that seaweed may even reduce the severity of colds and other viral infections, making it a valuable food for immune support.

Helps Regulate Blood Sugar Levels

Including seaweed in your diet can be beneficial for blood sugar control. It contains a carotenoid called fucoxanthin, which helps reduce insulin resistance and improve glucose metabolism. The fibre in seaweed also slows digestion, preventing rapid spikes in blood sugar levels. This makes the health benefits of roasted seaweed particularly useful for those at risk of type 2 diabetes.

Aids in Weight Management

One of the notable benefits of eating seaweed is its role in weight management. Seaweed is low in calories and high in fibre, which helps promote a feeling of fullness and reduces hunger. Fucoxanthin, found in certain types of seaweed, has been shown to reduce body fat accumulation. Adding seaweed to meals can help with weight control without adding extra calories.

Also Read: Best Diet Chart for Weight Loss Patients

Enhances Skin Health

The benefits of seaweed for skin are widely recognised in the beauty industry. Rich in antioxidants, vitamins A, C, and E, as well as minerals, seaweed helps protect the skin from damage caused by UV rays and environmental pollutants.

Its hydrating properties improve skin texture, reduce inflammation and promote a youthful appearance. Many skincare products include seaweed extracts for their anti-ageing and moisturising effects.

Also Read: Vitamin E for Skin

Provides Essential Nutrients

Seaweed is a powerhouse of essential vitamins and minerals, including calcium, magnesium, zinc and iron. It is also one of the few plant-based sources of vitamin B12, which is crucial for nerve function and red blood cell production. The health benefits of seaweed snacks make them a convenient way to boost nutrient intake without excessive calories.

Seaweed is a versatile ingredient that can be easily added to your daily meals. Whether raw, dried or in gel or powder form, it offers numerous ways to enhance your diet. Here are some simple ways to incorporate seaweed into your meals:

Raw Seaweed: You can eat fresh seaweed in salads or as a side dish. It can also be blended into smoothies for added nutrients.

Dried Seaweed: Sprinkle dried seaweed flakes on rice, soups and stir-fries for extra flavour. You can also use dried seaweed sheets (nori) to make sushi rolls or wrap vegetables and protein.

Seaweed Gel: Soak raw seaweed overnight, blend it with water and store it in the fridge to create seaweed gel. Or you can add seaweed gel to soups, smoothies or baked goods for a nutritious boost.

Seaweed Powder: Sprinkle seaweed powder on salads, yoghurt or breakfast cereals. You can even mix it into sauces, dressings and even homemade energy bars.

Seaweed Snacks: Roasted seaweed sheets are a tasty and healthy snack, and you can also find flavoured varieties that make a great alternative to chips.

Incorporating into Beverages: You can blend seaweed into juices, herbal teas, or protein shakes for an extra dose of minerals.

Before adding seaweed to your diet, it is essential to be aware of both seaweed benefits and side effects. Below are the common side effects of seaweed overconsumption:

Excess Iodine Intake

Seaweed is a rich source of iodine, which is crucial for thyroid function. However, consuming too much iodine can lead to thyroid imbalances, including hypothyroidism or hyperthyroidism. Individuals who eat large amounts of seaweed regularly may risk iodine poisoning, which can cause symptoms like weight gain, fatigue or even thyroid dysfunction.

Heavy Metal Contamination

Seaweed absorbs minerals from its environment, including heavy metals like mercury, lead and arsenic. If harvested from polluted waters, it may contain toxic levels of these metals. Long-term consumption of contaminated seaweed can lead to health issues such as headaches, nausea and cognitive problems. It is best to choose high-quality, tested seaweed products from reliable sources.

Digestive Issues

Seaweed contains fibre, which supports gut health, but excessive intake can lead to bloating, gas or diarrhoea in some individuals. People with sensitive stomachs should start with small amounts and monitor their body’s reaction.

Also Read: Stomach Anatomy and Functions

Blood Pressure Fluctuations

Some varieties of seaweed are high in potassium, which can help regulate blood pressure. However, excessive potassium intake may be harmful to individuals with kidney disease, as their bodies struggle to process the mineral efficiently. This can lead to dangerously high potassium levels, which can cause irregular heartbeats or muscle weakness.

Also Read: Exercise for High Blood Pressure

Allergic Reactions

Although rare, some individuals may have an allergic reaction to seaweed. Symptoms can include itching, swelling or difficulty breathing. Those with known seafood or iodine allergies should consult a doctor before consuming seaweed.

Being mindful of portion sizes and choosing clean, high-quality sources can help you enjoy the benefits of seaweed while minimising its potential risks.

Seaweed is a powerhouse of nutrition. The major seaweed health benefits include improved thyroid function, better heart health, youthful skin and more. Simply put, including seaweed in your diet can be a simple and effective way to boost your overall well-being.

In rare cases, allergic reactions can occur, leading to discomfort or serious health concerns. This is where having a reliable medical insurance plan can be beneficial.

At TATA AIG, we offer comprehensive health insurance plans that provide financial support in case of medical emergencies, including food allergies and unexpected health complications.

For older individuals, adding new foods to their diet requires extra caution. Our health insurance for senior citizens ensures that they receive the best medical care without financial stress. Whether it is a routine check-up or an emergency treatment, having the right medical insurance plan can make a significant difference in handling health concerns with ease.

Enjoy the seaweed's uses/benefits while staying informed about possible risks. With the right balance in your diet and a strong health insurance plan, you can focus on maintaining a healthy lifestyle without worry. Stay safe, eat wisely and let TATA AIG be your partner in health!

How can I store seaweed properly to maintain its freshness?

Dried seaweed should be stored in an airtight container in a cool, dry place away from moisture and direct sunlight. If you have fresh seaweed, keep it refrigerated and consume it within a few days. Seaweed gels or powders should also be stored in airtight containers to maintain their quality.

Can pregnant women eat seaweed?

Yes, pregnant women can consume seaweed in moderation as it is a great source of essential nutrients like iodine, folate and iron, which are beneficial during pregnancy. However, excessive iodine intake can affect thyroid function. Thus, it is best to consult a doctor before including seaweed in your diet.

Is seaweed safe for children?

Yes, seaweed can be a nutritious addition to a child’s diet, as it provides important vitamins and minerals. However, due to its high iodine content, it should be given in small amounts. Always choose high-quality, organic seaweed to avoid potential contamination with heavy metals.