By Eli Follick
Seaweed’s name does it a disservice, as it is so much more than just a “weed.” In fact, seaweed is considered a delicacy in the coastal parts of Asia, where it has been grown, harvested, and eaten for many centuries. Today, seaweed is globally popular, and more than 145 kinds of seaweed are edible.
Seaweed is also good for you as it contains many important nutrients. According to the National Institutes of Health, seaweeds are good sources of vitamins A, B1 (thiamin), B2 (riboflavin), B9 (folate), B12 (cyanocobalamin), C, D, E, and K. They also provide essential minerals, including iodine, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, and fluoride. Beyond that, they contain fiber, protein, essential amino acids, and polyphenols, which are important because of their antioxidant and anti-inflammatory properties.
The NIH goes on to describe seaweeds as a healthy, nutritive, low-calorie food that may help people with thyroid function and with diabetes. Seaweed may even support gut health, weight loss, and promote heart health.
Some of the most commonly available seaweeds are wakame, dulse, kombu, kelp, sea lettuce, nori, arame, hijiki, and chlorella. I have found a few types of seaweed in local supermarkets and restaurants.
There are many ways to use the different seaweeds and incorporate them into your eating plan. You can make soup or broth with dried kelp or kombu. Mix arame and wakame with vinegar, and add scallions and garlic for a seaweed salad. A seaweed salad that I enjoy is composed of mixed dry seaweed, sesame oil, soy sauce, a small amount of artificial sweetener, a dash of salt, some ginger, toasted sesame seeds, and diced scallions. Top your meals with a mix of ground nori, kombu, dulse, a little salt, black pepper, and sesame seeds. Add kombu to cooked beans.
Other options include adding seaweed to an omelet, tacos, sandwiches, stews, and pasta. Just about any dish that requires some vegetables, or layers (think lasagna) can be enhanced with one or more kinds of seaweeds. If you start with dried seaweed, you can grind it up and use it like any herbal seasoning for flavor and nutrition.
Check online recipes for measurements and ingredients.
Seaweed snacks are also a good choice. These can be made by roasting dried seaweed until crispy. Place seaweed on a lightly oiled baking sheet and roast until crisp. This only takes a few minutes, so you need to stay with it and keep your eyes on it. Let it cool, and store it for snacking. The seaweed does not need refrigeration, and it won’t spoil.
Before you start using seaweed, it’s important to check with your doctor. If you have hyperthyroidism, eating too much iodine-containing foods can worsen your condition. People on blood thinners also need to be careful because the amount of vitamin K can interfere with the effectiveness of your medication. Always consult with your healthcare provider before making any significant dietary changes.
