The fact that seaweed is a superfood is nothing new. Rich in minerals and fiber, flavorful and low in calories, seaweed has been prominent in Asian cuisines for millennia, but also in the diets of Indigenous peoples in coastal areas like Canada.
Lawyer, philanthropist, and mother-of-two Amal Clooney shared with Vogue that she eats the superfood every morning as part of her breakfast. We dive into the facts and share a recipe, below.
“Seaweed, on the nutritional scale, weighs in far more than its actual weight: It is rich in iodine, iron, calcium, collagen, amino acids, and fiber,” explains Karen Cummings-Palmer, an integrative health and nutrition coach who creates programs for both private clients and large corporations.
Seaweed is vital to the environment and ocean health (it fights water acidification, prevents coastal erosion, and cleans up the sea) and contains far more protein, minerals, and trace elements than many vegetables. Sea moss, one of the many edible seaweed varieties, is an ingredient in Hailey Bieber’s Erewhon beauty smoothie Strawberry Skin Glaze. Note: Not every seaweed is edible and some can be toxic to the body.
“Whenever you can consume it regularly,” says Cummings-Palmer. “Try adding seaweed flakes to a smoothie or make a healthy snack by rubbing seaweed sheets with a little sesame oil, sprinkling them with salt, and baking them in a hot oven for a few minutes.”
Ingredients:
- 0.7 ounces of 2 types of seaweed (choose from wakame, nori, dulse, etc.)
- 2 ribs of celery
For the broth:
- 2 cucumbers
- 6 ribs of celery
- 1 yellow bell pepper
- 1 apple
- 1 lime
- ¾ inch piece of fresh ginger
- a pinch of cayenne pepper
- 1 teaspoon garlic powder
Preparation:
Rehydrate the seaweed by placing it in a bowl of water. Prepare the broth by placing the celery, apple, cucumbers, and bell pepper inside a juicer, then add the rest of the ingredients. Cut the seaweed and celery ribs into pieces and add to the broth.
- It improves skin tone, texture, and elasticity. “Seaweed is rich in collagen, which supports the ‘scaffolding’ of the face, as well as vitamin C, which further promotes our natural collagen production,” the nutritionist confirms. “It also contains humectants, which hydrate the skin and improve its ability to retain moisture, making seaweed a powerful beauty food.”
- It helps hair growth. “The beauty benefits of algae are holistic: It supports scalp and hair health and can help increase hair-growth rates,” says Cummings-Palmer. And a recent study confirmed that those who regularly consume seaweed have higher than normal regrowth rates.
- It supports brain function. “Seaweed is rich in omega-3, a powerful anti-inflammatory that is critical for supporting cognitive function, and magnesium, a mineral that plays an important role in stress reduction,” says Cummings-Plamer.
- It supports proper thyroid function. “The thyroid gland produces the hormones responsible for the body’s healthy metabolism, growth, and development; and while many foods are increasingly low in iodine, seaweed has the ability to bioaccumulate iodine from seawater, making it an excellent option for thyroid support,” the nutritionist confirms.
- It supports gut health. “Rich in polysaccharides that promote good bacteria, algae is great for gut and digestive health,” says Cummings-Palmer. “Its high fiber and nutrient content help us feel full longer, making it a useful tool for weight management.”
- It’s an excellent source of nutrients. “Rich in minerals, vitamins, and antioxidants, whether you create a refreshing citrusy salad from wakame seaweed, cucumber, and kumquat, or add nori seaweed to your stir-fry, it is a totally sustainable and relatively inexpensive superfood whose popularity and spread is growing,” the nutritionist concludes.
- Consuming seaweed is not recommended for those with hyperthyroidism or inflammation of the thyroid gland.
- Eating a lot of seaweed could cause an accumulation of heavy metals such as mercury, cadmium, and lead.
- Nori: Used in sushi, this is among the healthiest and most well-known seaweed. Nori has high levels of vitamin B12, which vegetarians and vegans are often deficient in, as well as iron, phosphorus, and vitamin A. Add it, possibly toasted, to scrambled eggs, omelets, salads, and mashed potatoes.
- Wakame: Rich in calcium, iron, manganese, potassium, sodium, and vitamin B12, this fleshy textured seaweed, rich in nutrients and low in calories, is perfect for flavoring both soups such as miso and stews. But it is also delicious in salads, with toasted sesame seeds and sesame oil.
- Kombu: Fleshy and crunchy, this very iodine-rich seaweed is used in Japanese cuisine for Dashi broth. In Mediterranean dishes, try it broken up in soups and salads with carrots and cucumbers.
- Hijiki: Hugely popular in Japan and less well known here, this vitamin- and mineral-dense wild seaweed is a delicious savory. A typical Japanese recipe features it along with edamame, sautéed carrots, and tofu, and topped with soy sauce. Be careful, though; hijiki contains inorganic arsenic, so it should be eaten in small doses.
Not just sushi: Seaweed can find a place in our kitchens for more than just wrapping the typical Japanese rolls of rice and fish. Try it in soups such as the classic miso soup, or in legume soups such as chickpea and ginger. Sprinkle a spoonful of flaked seaweed on salads and pasta, rice, spelt, and quinoa dishes, as if it were Parmesan; and add a spoonful to morning smoothies for an energy boost. I mix a teaspoon of spirulina powder into my strawberry-banana smoothie: The resulting green color may be off-putting, but the nutritional value is worth it.
If you don’t feel like getting into the kitchen but want to include it in your diet, opt for seaweed in powder, capsules, or tablets. The most common ones? Spirulina, a blue algae chock-full of protein, essential amino acids, vitamins, and minerals, with anti-inflammatory, antioxidant, and restorative actions. Or chlorella, an energizing and detoxifying green algae that can benefit the immune and nervous systems, among other things. There’s also astaxanthin, an antioxidant red microalgae that is among the most interesting beta-carotene-rich foods (excellent from Hawaii and the Azores), beneficial for eye health and skin protection from UV rays.