Seaweed Is the Next Trendy Superfood

In Asian households, seaweed is an integral a part of day by day meals. It’s added to soups, used as a salad ingredient, served as a facet dish, and even dried and eaten as a crunchy snack. In Japan, round 21 kinds of seaweed are utilized in cooking, six of which have been used way back to the eighth century.¹

Seaweed isn’t simply versatile and scrumptious, however wholesome as nicely. And the excellent news is Westerners are catching up and taking discover of this marine delicacy, hailing it as the subsequent superfood.

Seaweed Is Gaining Traction because the Subsequent Superfood

Information from the market analysis agency Mintel stated that kelp seaweed may very well be the subsequent rising superfood. In response to a Meals Navigator article,² the agency’s knowledge, which was acquired via their Ingredientscape AI software, discovered that the prevalence of kelp seaweed in new merchandise throughout Europe elevated from 2005 to 2023, and so they “anticipate the variety of product launches containing kelp seaweed to develop additional within the coming 12 months.”

Emma Schofield, affiliate director of International Meals Science at Mintel, says that the well being and sustainability advantages that kelp seaweed affords are the first explanation why there’s a rising curiosity in algae at this time. Within the Meals Navigator article, she feedback:

“Seaweed has already gained reputation in western delicacies as cooks and meals producers discover its distinctive flavors and dietary worth. Foods and drinks manufacturers have the potential to discover higher choices with kelp.

For instance, within the snack class, creating seaweed-infused crispy seaweed chips or mixing seaweed into already standard gadgets corresponding to crackers or popcorn. Producers could make seaweed extra approachable for customers and improve its adoption by presenting it in acquainted codecs.”

Schofield additionally mentions that the rising curiosity in kelp might immediate European meals producers to vary how they supply their merchandise. As an alternative of counting on seaweed imports from international locations like China and Korea, Europeans might contemplate creating the marketplace for regionally produced seaweed.³

Kelp and Different Seaweeds Are Considerable in Vitamins

Kelp is a wide range of seaweed that grows in huge seabeds in coastal areas all around the world. It’s additionally known as brown algae (phaeophyta⁴), and thrives largely in chilly, nutrient-rich waters.⁵ In response to the World Sources Institute:⁶

“Generally described as a basis species, kelp creates forest-like habitats fostering enormous and various quantities of life, together with sea snails, brittle stars, lobsters, varied species of fish, seals, sea otters and extra.

Kelp forests are discovered alongside 25% to 30% of the world’s coastlines, making them probably the most intensive marine-vegetated ecosystems on the planet. They’re predominantly cool water species and may be present in temperate, Arctic and sub-Antarctic areas. A few of the largest forests are positioned alongside the California and Pacific Northwest coastlines, as much as and together with Canada and Alaska.”

Kelp has been dubbed a marine superfood, and Meals Navigator studies that its potential well being advantages will probably “appeal to the curiosity of wellness-minded customers,” prompting the meals business to include it into their merchandise.⁷

Certainly, kelp and different kinds of seaweed — nori, kombu and wakame, to call a number of — are nutritionally various, providing a big selection of vitamins that may present whole-body advantages. In response to a report within the journal Marine Medication, seaweeds supply:⁸

Seaweed can be wealthy in arginine, glycine, alanine and glutamic acid, and accommodates all of the important amino acids. It has dietary fiber, which is crucial for digestive well being.⁹ The iron in seaweed helps with wholesome blood formation and should forestall anemia, whereas the polyphenols assist struggle free radicals. These features assist guarantee the expansion of sturdy bones and optimum muscle perform.

“Consumption of kelp seaweed has been linked to the development of sensory receptors, selling wholesome blood vessels, aiding in digestion and weight administration and even lowering hair loss,” Meals Navigator¹⁰ studies. Simply be conscious of your parts if you have already got excessive iron ranges.

Seaweed Performs a Position within the Lives of Japanese Centenarians

Japan has one of many highest centenarian populations, with 92,139 folks recorded as of September 2023.¹¹ Most of them reside in Okinawa, an island that’s been dubbed as a “Blue Zone” of longevity.¹²

Whereas many components contribute to their lengthy lives, corresponding to being stress-free and appreciating day-to-day pleasures, one particular facet that’s been thought of is their nourishing weight loss program composed of farm-to-table substances, with seaweed as one of many foundational elements.¹³

Specifically, fucoidans, a robust polysaccharide present in some kinds of seaweed together with kelp, has been recognized to supply anti-aging and immune-boosting results.¹⁴ Fucoidans make up 25% to 30% of seaweed’s dry weight, relying on the sort and the season. In response to a examine in Marine Medication, they current organic actions corresponding to:¹⁵

An article printed in FoodTrients¹⁶ additional expounds on the longevity-promoting advantages of fucoidans, stating that:

“It has been proven that fucoidan-rich Undaria, as soon as ingested, can bind to toxins corresponding to dioxin throughout the mammalian physique and facilitate its excretion.¹⁷ The impact is noteworthy sufficient that some clinicians imagine it may maintain promise as a therapeutic intervention in people uncovered to dioxin.

Laboratory and animal research additional reveal that fucoidans forestall sure infectious illnesses, and block most cancers cells from spreading and set off their early demise.¹⁸“

Seaweeds Might Have Potent Antiviral Capabilities

The potent antiviral properties of seaweeds have additionally been demonstrated in a number of research. One examine that used extracts from six brown seaweed species from Hong Kong discovered that they inhibited herpes simplex virus varieties 1 and a couple of, with very low toxicity to different cells.¹⁹ One other examine discovered that polysaccharides from pink and brown seaweeds prevented the viral replication of the hepatitis C virus.²⁰

Extra just lately, in 2020, a examine²¹ discovered that seaweed extracts exhibited promising outcomes towards SARS-CoV-2. Researchers from the Heart for Biotechnology and Interdisciplinary Research (CBIS) at Rensselaer Polytechnic Institute stated that the extracts used a decoy method, which has been discovered efficient towards different viruses like Zika, dengue and influenza A. In a information launch printed in Science Each day, they defined:²²

“The spike protein on the floor of SARS-CoV-2 latches onto the ACE-2 receptor, a molecule on the floor of human cells. As soon as secured, the virus inserts its personal genetic materials into the cell, hijacking the mobile equipment to provide reproduction viruses.

However the virus may simply as simply be persuaded to lock onto a decoy molecule that gives an analogous match. The neutralized virus can be trapped and ultimately degrade naturally.”

What Else Can Seaweeds Do for You?

Seaweed’s superfood standing is additional supported by its many potential benefits for human well being, in addition to its sustainability. It’s regenerative — it doesn’t require herbicides, pesticides, feed, irrigation and land to develop, making it probably the greatest zero-input crops at this time.²³

You may eat kelp and most kinds of seaweed uncooked, cooked and added into meals or served as a facet dish or salad, or chopped in bits and added as a topping to your meals. Kelp dietary supplements are additionally obtainable at this time. No matter kind you select, listed below are extra potential advantages you may reap from this marine vegetable:

Astaxanthin — One other Marine Superfood

Macroalgae like seaweeds can supply spectacular advantages, nevertheless, don’t miss out on the advantages of microalgae as nicely. Specifically, the inexperienced microalgae Haematococcus pluvialis²⁹ accommodates the potent carotenoid astaxanthin, which may have super benefits on your well being.

Astaxanthin gives safety towards reactive oxygen species and oxidation, which play a task in growing old, heart problems, Alzheimer’s illness and Parkinson’s illness. Science Direct³⁰ refers to it because the “king of antioxidants,” as it might be stronger in comparison with different antioxidants like vitamin A, vitamin E and lycopene. Though it’s associated to beta-carotene, lutein and canthaxanthin, it has a novel molecular construction that units it other than different carotenoids.

Astaxanthin is offered in complement kind. In case you determine to offer it a strive, I like to recommend beginning with 4 mg per day, and dealing your manner as much as about 8 mg per day — or extra when you’re an athlete or affected by persistent irritation. Taking this complement with a small quantity of wholesome fats, corresponding to butter or natural pastured eggs, will optimize its absorption.

The entire-body advantages of astaxanthin are so spectacular, which is why this is without doubt one of the prime antioxidants that I like to recommend you get extra of. To be taught extra about some great benefits of astaxanthin, you may learn my article “Research on Astaxanthin Demonstrates Significant Whole Body Benefits.”

Some Reminders Earlier than You Load up on Kelp and Different Seaweeds

Going again to kelp and different seaweeds — whereas the advantages are promising, keep in mind that you have to be conscious that they comprise sure substances that, if consumed in extreme portions, can have repercussions on your well being.

For instance, most seaweeds comprise polyunsaturated fatty acids (PUFAs), together with linoleic acid,³¹ which may be dangerous to your well being in extreme quantities. I imagine it’s finest to restrict your LA consumption to five grams, and even higher, 2 grams a day to guard your well being.

Seaweed additionally accommodates some quantities of fluoride, which is a recognized neurotoxin that may result in developmental issues in infants and younger kids, together with psychological difficulties and IQ discount.³²

In case you solely eat small quantities of seaweed, nevertheless, the portions will likely be too tiny to provide any drastic, long-lasting impact. To trace your consumption, I like to recommend utilizing a software like Cronometer, so you may keep watch over how a lot LA you’re getting out of your meals. Cronometer additionally gives info on different substances, like fluoride, in your meals. I like to recommend utilizing the desktop website, although, because the cellular app doesn’t present the whole record of vitamins.

Moreover, I like to recommend being clever together with your seaweed selections. You might be tempted to munch on merchandise like dried laver seaweed sheets, for instance, however these may be seasoned with synthetic flavorings and vegetable oils like sesame oil,³³ which may add to your LA burden. As a lot as potential, go for plain, unseasoned kelp and seaweed merchandise.

Crimson seaweed varieties (Eucheuma, Chondrus, Hypnea and Gigartina) additionally comprise carrageenan.³⁴ In its pure kind, carrageenan has dietary worth and has even been famous to have anticancer potential.³⁵ Nevertheless, this hydrocolloid, when utilized in meals processing, undergoes an in depth remedy and extraction course of that modifications its chemistry, turning it into an ultraprocessed, artificial ingredient.³⁶

Because of this, carrageenan in meals merchandise has been linked to sure hostile results, corresponding to gastrointestinal problems³⁷ and tumor formation in animal research³⁸ as a result of its potential to set off inflammatory pathways. The pure carrageenan in recent seaweed possible wouldn’t trigger any hurt, however maintain an eye fixed out for the artificial model — it’s largely present in processed meals like pasteurized dairy, deli meats and canned soups.³⁹