Seaweed: A Natural Source of Iodine Promoting Digestive and Heart Health

The unique slippery, slimy texture of sea vegetables, along with their vibrant green, reddish, or brown hues and distinct fishy aroma, might make them feel unfamiliar to many. However, the health advantages of seaweed are numerous and certainly worthy of attention.

Introducing Sea Vegetables

Edible sea vegetables, also referred to as macroalgae, may appear similar to underwater plants, yet they possess fundamentally different structures. They are simpler in form and lack the more complex tissues found in terrestrial plants, such as stems, flowers, leaves, and bark.

Scientists estimate that there are up to 30,000 varieties of sea vegetables worldwide, each offering a unique appearance, flavor, seasonality, and nutritional profile.

Sea vegetables are primarily classified into three taxonomic groups based on their coloration. The distinctions among them are determined by long chains of carbohydrate molecules known as polysaccharides, which impart unique characteristics to each type of macroalgae.

Brown seaweeds primarily contain alginates and fucoidans as their main polysaccharides, while red seaweeds feature agar and carrageenan, and green seaweeds are rich in ulvan.

Some of these sugary compounds are utilized in the food industry as gelling and thickening agents, while others are applied in pharmaceuticals or cosmetics for wound healing or as emulsifiers.

All polysaccharides found in macroalgae, except for alginate, are sulfated, meaning they are negatively charged complex sugars. This attribute provides added health benefits, such as anticoagulant and anti-thrombotic properties, along with anti-inflammatory, anticancer, and antioxidant effects.

Comparing Macroalgae to Microalgae

Some sea vegetables (macroalgae) can grow their leaves up to 65 yards long, while others measure only a few millimeters. Nonetheless, all are multicellular organisms that thrive in marine environments and are visible to the naked eye.

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Microalgae, in contrast, are unicellular, microscopic organisms that primarily inhabit freshwater environments. Popular examples of microalgae include spirulina and chlorella, both well-known and commonly marketed as dietary supplements in capsule form.

Despite the potential of sustainably harvested seaweed to address nutritional deficiencies, its presence on our dinner plates remains limited. However, awareness of the myriad healthful bioactive compounds in seaweed may prompt a change in consumer habits.

Seaweed’s Health Benefits

Sea vegetables offer alternative iodine sources, support gut health, positively affect blood sugar and cholesterol levels, and promote cardiovascular well-being.

Let’s take a closer look at the valuable health aspects of macroalgae.

Alternative Source of Iodine

“Many individuals consume sea vegetables to ensure they receive sufficient iodine from a natural, non-industrial source. Seaweed is abundant in iodine, which is readily absorbed by our bodies,” noted Steve Eddy, a science advisor at Maine Coast Sea Vegetables, Inc., in an email to The Epoch Times.

Even in just 7 grams of dried nori, one can obtain 98 percent of the Daily Value for iodine, while wakame (brown kelp) provides 75 percent.

The thyroid gland relies on iodine as a crucial trace element for the production of thyroid hormones, which govern essential body functions such as growth, development, and metabolism.

However, individuals should be aware of the potential health risks associated with both iodine deficiency and excess.

Prolonged high iodine intake can lead to toxicity, with symptoms ranging from fever, gastrointestinal issues, and skin irritations to cardiovascular and nervous system problems.

In addition to iodine, macroalgae provide a wealth of vitamin A, magnesium, iron, and 23 other vital nutrients essential for our health. Eddy points out that sea vegetables are especially rich in minerals, offering greater amounts per gram than many other foods.

Digestive Health

Unlike the carbohydrates found in terrestrial plants, those in sea vegetables are largely indigestible. Still, they have demonstrated promising antimicrobial, anti-inflammatory, and anti-obesity effects in laboratory research, according to Eddy. Sea vegetables might also function as prebiotics, promoting a healthy gut microbiota.

Indeed, the prebiotic characteristics and dietary fiber content support digestive health.

The former nourishes beneficial bacteria growth in the colon, while the latter regulates stool consistency, assists in waste elimination, and accelerates transit time.

It’s crucial for individuals taking anticoagulants, especially those on warfarin (Coumadin), to consult with their healthcare provider prior to incorporating iodine-rich foods like seaweed into their diets.

Consequently, seaweed is increasingly recognized as a functional food that can enhance heart health.

Cooking with Seaweed

Seraphina Erhart, the general manager of Maine Coast Sea Vegetables, Inc., loves to explore various culinary uses for seaweed. Whether it’s a comforting pot of adzuki beans with Alaria seaweed during chilly weather, or a refreshing grilled cheese sandwich with dulse and avocado in summer, she enjoys it all.

Incorporating edible seaweed into your diet can be as simple as purchasing a dried variety and adding it to your meals. For instance, dried kelp flakes can easily blend into a green smoothie, while dried dulse powder serves as a flavorful salt alternative in soups, salads, or various dishes.

Erhart recognizes that trying new things can be intimidating, so she recommends gradually introducing seaweed into familiar recipes, using it in place of herbs, as a flavor enhancer, or a salt substitute.

She also shared a favorite recipe for a smoked dulse and avocado grilled cheese sandwich.

Smoked Dulse Avocado Grilled Cheese Sandwich: Recipe

To ensure safety, purchase seaweed from reputable sources that implement quality control measures, including tests for heavy metals, to maintain consumer health and safety, as they have done for generations.