Seaweed Meaning & Benefits Explained for Skin, Asthma & More

You may have seen green paper-like sheets in sushi rolls and ramen dishes. That’s seaweed – algae that grows in the sea. Incredible seaweed benefits have been identified, making it an elixir for your skin, heart, bones, thyroid function, etc. Due to the tremendous health benefits of this superfood, the world’s production of seaweed has increased in recent years from 34.7 thousand tonnes in 1950 to 34.7 million tonnes in 2019, as per a report by the FAO. Scroll down for further details about seaweed health benefits, its different varieties & uses, and possible side effects.

What is Seaweed and its Types?

Most people are confused about the seaweed meaning, so here is the detailed definition about it. Seaweeds are the different types of algae that thrive in the rocky coastlines of seas, rivers, lakes, and other water bodies in addition to the ocean. Seaweed refers to all kinds of water algae, with over 12,000 species discovered until now. The edible seaweed is from marine sources, while freshwater is toxic and inedible. Seaweed has been part of the human diet for thousands of years in countries like China, Korea, Japan, and some Latin American countries like Mexico.

Now that the seaweed meaning is clear, let’s look at varieties of edible seaweed. Edible seaweed is are divided into three major groups, such as: 

1. Brown algae (Phaeophyta)
2. Red algae (Rhodophyta)
3. Green algae (Chlorophyta)

Some of the most common varieties of edible seaweeds include:

• Porphyra/Pyropia spp. (Nori)

Also known as laver, it is dark green and is used in sushi and other dishes. It is the richest in protein and the most widely used seaweed.

• Laminaria/Saccharina spp. (Kombu)

Also known as haidai in China, this is a brown wavy seaweed that is farmed only during the cold winter seasons.

• Undaria spp. (Wakame)

This brown seaweed contains manganese, iodine, magnesium, folate, and calcium minerals. 

Seaweed Benefits for Health

Seaweed can be a go-to ingredient to elevate your health and prevent certain diseases. The unique health benefits of eating seaweed are listed below:

1. May Make Your Bones Strong

As per a study on NCBI, seaweed contains the antioxidant compounds fucoidans, which have shown some indication of protecting the bone-building cells or osteoblasts. This could be useful against damaging the bones and, eventually, osteoporosis. A diet that consists of seaweed is also high in calcium and vitamin K, two of the most essential nutrients for bone strength.

2. May Help Improve Thyroid Function

Seaweed is an abundant source of iodine, which is essential for the adequate functioning of the thyroid gland. Iodine is a crucial element required by the thyroid gland to make hormones. However, seaweed is loaded with iodine; therefore, it is best to consume it under the recommended doses only. 

The iodine content for three other types of dried seaweeds is provided by a reputed journal, as follows:

• Nori: 37 mcg per gram
• Wakame: 139 mcg per gram
• Kombu: 2523 mcg per gram

3. May Help Regulate Blood Sugar Levels

One study on Japanese subjects indicated that fucoxanthin, a carotenoid in brown seaweed, may help the body regulate blood sugar levels. The participants were administered local seaweed oil containing 0 mg, 1 mg, and 2 mg of fucoxanthin. The group who received 2 mg of fucoxanthin maintained better blood sugar levels than those who received 0 mg. Thus, the intake of seaweed benefits those with type-2 diabetes.

4. Can Help With Weight Loss

Seaweed is full of fibre that satiates hunger and holds up your hunger pangs, making it easy to reduce your calorie intake. One study titled Risks and Benefits of Consuming Edible Seaweeds states that 5g serving of brown, red, or green seaweed supplies as much as 14.28%, 10.64%, or 12.10% of dietary fibre per day.

5. Minimises the Appearance of Wrinkles

A study published in 2021 mentioned that the fucoidan-rich seaweed extracts from the seaweeds Undaria pinnatifida and Fucus vesiculosus are known to protect skin from UV ray damage and help reduce wrinkle depth. They contain polysaccharides and high polyphenol content that brighten skin and have anti-ageing benefits for the skin. Moreover, the same study shows that seaweed extracts reduce collagenase, a compound that destroys skin collagen. Therefore, the benefits of seaweed for skin include the maintenance of skin collagen to make it more supple and youthful.

6. May Reduce Bad Cholesterol Levels

Seaweed contains rich soluble fibres, antioxidants (vitamins A, C, and E), and beneficial minerals for heart health. Soluble fibres bind to lousy cholesterol and flush them out of the body. Kombu and dulse seaweed are abundant in soluble fibres. Thus, consuming seaweed benefits by improving your cholesterol levels and heart health.

7. May Help Treat Asthma

In a study, Eucheuma cottonii extract (SECE) was used to treat rat models with asthma. It was observed that these seaweed extracts were found to be significantly effective against symptoms like nasal itching and sneezing. These results were as effective as the FDA-approved anti-allergic drug Loratadine. This shows that seaweed benefits can offer a way to treat asthma patients. However, more human trials are warranted.

How to Use Seaweed in Diet?

You can use seaweed for various culinary applications, and the seaweed benefits are covered above. Here are some suggestions for seaweed uses:

• Use seaweed in rice-cooked dried seaweed nori as a wrapper for onigiri.
• Mix it with your soups and salads.
• Mix it with cooked beans by adding kombu.
• You can use various types of homemade sushi recipes.
• A homemade raw salad that will mix fresh arame, wakame, vinegar, sesame oil, scallions, garlic, etc.
• Prepare a chickpea salad with vegan mayonnaise, chopped celery, diced red onion, salt, black pepper, and dulse flakes.
• Use a light sprinkle of crushed nori as a garnish on meals, along with the blended combination of kombu, dulse, salt, black pepper, and sesame seeds.
• Stock the pantry with dried kelp or kombu to make a soup broth.

Side Effects of Eating Seaweed

Even though the plant provides many health benefits, as shown above, there are a few things to note before consuming seaweed. Take a look:

Fresh seaweed consumed as such is usually safe for the majority. Even though the plant provides many health benefits, as shown above, there are a few things to note before consuming seaweed.

• The vitamin K in seaweed may interfere with the anticoagulant effects of blood-thinning medicines.
• Since seaweed is a marine food, it can have high levels of heavy metals, including mercury, lead, cadmium, and arsenic, consumed in moderate amounts to avoid metal toxicity.
• Seaweed is also high in sodium, which is good for the thyroid, but excess consumption may lead to thyroid malfunction, as per this study.

Therefore, consume seaweed after consulting a doctor if you have any illness or are taking medication.

Wrapping Up

Hope you would have gained sufficient information about seaweed meaning in the above section of this blog. Wrapping it up, it is actually a type of algae that grows in water bodies. Various seaweed benefits can improve your health with its regular consumption. It is a widely used Asian ingredient for sushi, salads, soups, and much more. Seaweed has healthy chemicals, vitamins, and minerals which function to maintain optimal levels of overall health. It has been reported to help with heart and bone health. Since it contains sufficient iodine, seaweed is good for thyroid functioning. Seaweed benefits are shown to improve insulin function for those with diabetes, aid in weight loss, and help control blood pressure. However, over-usage might interfere with your blood-thinning medication or even cause heavy metal poisoning. So, it should be consumed in moderation, and one must consult a doctor for any side effects.