In a world where chlorophyll water is saturating society’s food supply and demand for green juice is depleting bank accounts, it’s clear that getting more of the good stuff is a top priority. And while we’re all striving to incorporate leafy greens into our diets, a new class of superfoods is taking the wellness industry by storm. In 2023, we look to the ocean as a source of vitamins and nutrients. There is growing interest in the health benefits of seaweed.
Of course, nori has long been a staple superfood in Asian culture. But in the West, especially among millennials and his Gen X, nori goes well beyond ordering sushi. With seaweed snacks flooding the market, health conscious people are increasingly experimenting with nori in their kitchens. (For context, Pinterest reported Search terms “seaweed snack recipes” increased by 245%. )
featured image Ashley Amoroso.
Nori Health Benefits: What a Nutritionist Says
However, it cannot be overemphasized. While sea vegetables seem to be becoming “mainstream,” seaweed and others are important ingredients in cuisines including Japanese, Korean, and Filipino. Although highly nutritious and rich in vitamin C and iron, seaweed’s health benefits extend even further.
We spoke to a Chicago-based registered dietitian for insight into superfood staples Mei Zhou. Below, Mei shares everything from the main benefits of nori to creative and delicious ways to incorporate it into your daily diet. Keep reading for everything you need to know.
What are the health benefits of seaweed?
As prefaced above, the health benefits of seaweed are enormous. It’s packed with everything from dietary fiber to phytonutrients. antioxidant. (And she PSA: It’s time to make seaweed part of your anti-inflammatory routine.) Below, May goes into more detail about it.
May support health.
Nori contains omega-3 fatty acids (particularly EPA), which, when consumed as part of a healthy diet low in saturated fat, may reduce the risk of heart disease.
Contains anti-inflammatory properties.
Antioxidants in certain edible sea vegetables block the COX-2 enzyme (also known as the cyclooxygenase-2 enzyme), which in turn reduces an inflammatory mediator called prostaglandin E2 (PGE2). increase. Both are widely known causes of inflammation. The content of polyunsaturated fatty acids, including the essential fatty acids EPA and DHA, anti-inflammatory effect.
Helps balance blood sugar and increase satiety.
Nori contains a small amount of protein and fiber, which together help reduce hunger and increase satiety.
Contains bioavailable iron.
in research A study conducted at the University of Hawaii studied 13 types of edible seaweed. Nori has been found to provide more bioavailable iron (the amount our bodies can absorb) than eating the same amount of spinach. Iron supports the immune system and influences how our bodies produce and use energy.
May support hair and skin health.
Iodine supplement To promote healthy skin and nails.works with cell level Regenerates the lower layers of the skin. Conversely, iodine deficiency can cause dry skin and hair.
Good source of Vitamin C.
Two-thirds cup of nori contains about 65% of the recommended daily amount of vitamin C that your body needs to support immune system, bone and skin health.
May support gut health.
Nori contains fiber made up of natural polysaccharides, which act as prebiotics to promote a healthy gut microbiome. healthy and Diversified gut microbiota Supports immunity and improved digestion.
What kind of nutrients does seaweed have and is it a food that supports health?
vitamins and omega-3 fatty acids
In other words, nori is a dried seaweed (classified as red algae) that is low in calories and packed with nutrients such as vitamins A, B and C. It also contains omega-3 fatty acids (EPA), essential fatty acids that keep us healthy. The body cannot make it even if it needs it, so it must be obtained directly from food sources. Consuming foods containing EPA can help support heart health by lowering the risk of cardiovascular disease.
Iodine
Additionally, seaweed itself is rich in iodine, which helps support thyroid function. Although iodine deficiency is rare in the United States, iodine must also be obtained, especially from food. Her recommended daily intake of iodine is 150 micrograms for most adults (more for those who are pregnant or breastfeeding). One serving (5 grams) of dried seaweed contains about 116 micrograms of iodine, which is 77% of her RDI in adults.
Remember: Diversify Your Diet
Remember that a healthy diet is not just about one meal or food item, but your entire food choice over time. So nori is definitely part of a nutritious diet in moderation. One of the best things we can do for our health is to diversify our food choices to keep our nutrients and minerals diverse.
Is seaweed safe for everyone to consume?
Seaweed is generally safe in moderate amounts for most healthy people. Although seaweed does not contain the animal protein found in shellfish, there is a risk of cross-contamination. Therefore, if you have a severe shellfish allergy, it is generally recommended to avoid seaweed as well. Additionally, if you are taking medications or have underlying health problems, it is recommended that you consult your doctor before adding nori to your diet to avoid interference with your medications.
The iodine in nori also supports thyroid health, but too much of it can exacerbate symptoms of hypothyroidism, so limit it or moderate it if you’re suffering from any of the above problems. Best to take.
How to add seaweed to your diet
Nori is a very versatile ingredient that adds nutritional value to your diet. You can feel “umami” with its natural salty taste. Nori can be eaten as a snack or part of sushi, used as wraps, added to soups for extra flavor, or cut into small pieces to accompany salads and rice bowls.I love simple recipes like this Tofu and Avocado Nori Don again Nori popcorn.
