Slippery, slightly gelatinous, and scattered along shorelines, seaweed may not seem appealing at first glance.
However, this marine macroalgae contains a high concentration of protein, calcium, vitamins, and especially iodine - an essential mineral for thyroid function.
Seaweed grows along coastlines and on underwater rocks. There are thousands of species, but the ones most commonly consumed fall into three main groups: brown (like kelp and wakame), red (like nori and dulse), and green (like “sea lettuce”).
An ancient food
The consumption of seaweed dates back over 10 years. Coastal communities used it as a direct source of minerals, fiber, and iodine – elements not readily found in other foods.
In East Asia, seaweed is an essential part of traditional cuisine. In Japan, kombu is used to make dashi stock, nori for sushi, and wakame in soups and salads. In Korea, seaweed soup is consumed after childbirth, while in China, seaweed has been used for centuries as food and as part of traditional medicine.
But Europe also has an ancient tradition: in Ireland and Scotland, dulse is consumed, in Iceland, carrageen moss is used for cakes, while in Wales, laverbread has been prepared since the 17th century.
Today, algae is coming back into the spotlight as a functional and environmentally sustainable food.
Is seaweed rich in fiber?
Yes. They contain both soluble and insoluble fiber, which aids digestion and regular bowel function.
According to marine biologist Amanda Swiminer, fiber makes up the bulk of seaweed. A compound called fucoidan has been studied for its anti-inflammatory properties, immune system support, and blood pressure-lowering potential. Some studies have even linked it to reducing body fat.
Nutritional profile
Algae are very low in fat (typically 0.1–3%) and low in calories, but extremely rich in micronutrients.
Nori has the highest percentage of protein (up to 45% of dry weight).
Kelp and similar types (wakame, kombu) are the richest in iodine.
Sea lettuce contains a lot of iron.
Some types are particularly rich in calcium.
Experts recommend combining algae from three groups – green, red and brown – just as a variety of vegetables of different colors is suggested.
Vitamins and minerals
Algae are considered one of the most concentrated sources of minerals in nature. They contain vitamins A, B complex, C, D, E and K, as well as calcium, iron and rare trace elements.
They are also a source of essential omega-3 fatty acids. In fact, fish get their omega-3s from algae. The nearly 1:1 ratio of omega-3 to omega-6 in edible algae is considered optimal for human health.
Algae also contains prebiotics – substances that nourish the gut microbiome.
The importance of iodine for the thyroid
According to nutritionist Lily Soutter, the high iodine content is why seaweed stands out from other foods.
Studies by the British Thyroid Association show that a significant percentage of young women in the UK are iodine deficient, which can lead to thyroid disorders, weight gain, fatigue, hair loss and sensitivity to cold.
Iodine is essential for the production of thyroid hormones, which regulate metabolism and affect fetal brain development during pregnancy.
However, excessive consumption can be problematic. The NHS considers anything over 500–600 micrograms per day to be excessive. Some kelp supplements can contain over 2,000 micrograms of iodine – well above the safe limit of around 150 micrograms per day.
Excess iodine can cause symptoms similar to deficiency, including enlargement of the thyroid gland (goiter).
Who should be careful?
People with hyperthyroidism should be especially careful.
Those taking levothyroxine (e.g. Synthroid) should consult their doctor.
Even people with untreated hypothyroidism should consult a doctor before adding seaweed or iodine supplements.
It is recommended to start with types with lower iodine content, such as nori or dulse.
How much should be consumed?
Seaweed is highly concentrated in nutrients. Just 3–5 grams per day (in dry form) may be enough for health benefits.
Regular consumption in small amounts is more effective than large amounts occasionally.
Is there a risk from microplastics?
Microplastics are present in the marine food chain, including algae. Studies show that they mainly stick to surfaces and can be significantly reduced with good washing.
Algae grown away from polluted areas and in areas with strong waves have significantly lower levels of pollution.
Seaweed is an ancient food with an impressive nutritional profile: rich in fiber, minerals, omega-3 and especially iodine. Consumed in moderation and with caution in cases of thyroid disorders, they can be a valuable and functional addition to the modern diet. /GazetaExpress/
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