Ever wonder what are nutritional value of roasted seaweed? Are eating seaweed healthy? If you’re keen to add more seaweed to your diet, here’s what experts in the nutrition field have to say about how to enjoy it safely.
“Seaweeds typically have a wide array of vitamins and minerals,” says Rachel Berman, RD, Director of Nutrition for CalorieCount.com, adding that the weeds are low in calories and fat, but pack a tasty punch. Perhaps that’s why Chinese and Japanese cultures have been eating seaweed (and using it for medicinal purposes) since 300 BC!
Here are Berman’s three reasons why you should eat seaweed for dinner tonight:
- Seaweed can help control your appetite. “Seaweed is low in fat but packed with soluble fiber, which helps control blood sugar levels and keeps your bowels moving. The fiber can help you feel full on very few calories,” she says.
- It’s chock-full of vitamins and minerals. “Seaweed is a great source of vitamins A, C, E, K and B vitamins,” Berman says. “It’s also rich in minerals, including iodine, selenium, calcium and iron.”
- Protein! Seaweed contains amino acids, which, as you may recall from first-period biology, are the building blocks for protein.
Studies have also shown that seaweed might help block fat absorption, Berman says, noting that more research is needed. Other studies have suggested that ingestion of seaweed may reduce the risk of breast cancer due to its anti-estrogenic effects.
What Are the Benefits of Roasted Seaweed?
Vitamin B-6
A 1/3-cup serving of roasted seaweed provides you with 39 percent of the daily recommended intake of vitamin B-6 if you follow a 2,000 calorie diet. This vitamin, also known as pyroxidine, influences brain function, helping manufacture neurotransmitters and hormones. Research published in the June 2011 issue of “Seminars in Cell and Developmental Biology” indicates that the vitamin B-6 in roasted seaweed plays a critical role in human brain development, although too much may also have detrimental effects.
Fiber
Include a serving of roasted seaweed in your diet, and you take in 3 g of fiber. Adult men and women require 25 to 38 g of fiber each day, although your needs decrease as you age — those over the age of 51 need 21 to 30 g daily. The fiber in this food may help lower your risk of diabetes and heart disease, but it also influences bowel health; getting adequate amounts of fiber prevents diverticulitis, hemorrhoids and constipation.
Iodine
Roasted seaweed is a good source of iodine, with one serving containing 65 percent of the amount you should consume each day. Your thyroid relies on iodine to function correctly; without enough in your meal plan, you may develop an enlarged thyroid or other thyroid problems. It is critical to get enough iodine in your diet while pregnant — without this nutrient, you may give birth to a baby with mental retardation. While sushi is not recommended during pregnancy due to the dangers posed by possible raw fish bacterial infections and mercury contamination, you can consume roasted seaweed in other dishes.
Vitamin B-12
Eat roasted seaweed to get more vitamin B-12 in your diet. A 1/3-cup portion of this sea vegetable contains 21 percent of the amount of the vitamin B-12, also called cobalamin, you require each day. Vitamin B-12 helps form red blood cells, DNA, RNA and boosts immune function. A study published in the July 2011 issue of the “European Journal of Pediatrics” suggests that elderly populations are more likely to have a deficiency than other age groups, although children may also experience a lack of this important vitamin.
So is seaweed the new wonder food? Perhaps — but there are a few notes of caution to keep in mind.
“There is some concern about the toxins associated with consuming seaweed, mainly from arsenic,” Berman explains. She recommends choosing organic seaweed to avoid this problem. Seaweed also can pack in a lot of sodium, so Berman advises that we monitor our portion sizes.
Finally, how do we eat it? Of course, seaweed is readily available at your fave sushi place (in rolls and miso soup, for starters), but you can enjoy it at home too, in a variety of different ways. It’s pretty easy to find — grocery and health food stores that feature Asian products traditionally have a wider selection. Berman suggests looking for one of the most popular varieties, such as Wakame, Nori, Irish Moss, Kelp, Kombu, Dulse, Hijiki and Arame.
As for what to do with it … a great way to eat seaweed is to incorporate it into soups, stews, stir fries (just add Hijiki) and salads. (An easy seaweed salad: Wakame seaweed, sesame oil, low-sodium soy sauce, sesame seeds and rice vinegar!). Seaweed is also available dried and as a powder or flake — try sprinkling dried seaweed on vegetable sides, salads and rice.
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