Wakame seaweed is a type of edible seaweed that has been cultivated in Japan and Korea for centuries. In addition to adding a unique flavor and texture to soups and salads, it appears to provide several essential nutrients for health.
Wakame seaweed (Undaria pinnatifida) has been associated with several health benefits, including lower cholesterol levels, lower blood pressure, increased weight loss, and lower blood sugar.
It is a bright green edible algae with a distinctive flavor and texture. The sea vegetable is one of the three most common varieties of seaweed in Japan.
Properties of wakame seaweed
Wakame seaweed is low in calories but provides a good amount of important nutrients. Even in small amounts, it can help increase intake of minerals like iodine, manganese, folate, magnesium, and calcium to help meet our nutrient needs.
Just two tablespoons (10 grams) of raw wakame seaweed offer:
- Energy: 5 calories
- Protein: 0,5 grams
- Carbohydrates: 1 gram
- Iodine: 280% of the reference daily intake
- Manganese: 7%
- Folate: 5%
- Sodium: 4%
- Magnesium: 3%
- Calcium: 2%
Like all algae, it is very low carb. A typical 2 tablespoon serving provides less than 1 gram of carbohydrate. But even a more substantial half-cup (100-gram) serving provides only about 9 grams of carbs. Most of the carbohydrate is starch. The estimated glycemic load of wakame is zero if your serving size is two tablespoons, making it a low-glycemic food.
There is hardly any fat either. Even the largest serving has less than 1 gram of fat, and most of it is healthy polyunsaturated fat. And fortunately, wakame seaweed can increase the content of proteins of any dish, depending on the amount we use. A small serving has less than 1 gram of protein, but the largest 100-gram serving provides 3 grams of protein.
Plus it's a good iodine Source, providing around 42 micrograms per gram of algae. A two tablespoon serving would provide 420 micrograms of iodine, or nearly three times the recommended daily intake for adults. Other minerals include manganese, magnesium, and calcium.
Of course, it also provides vitamins. Each two-scoop serving of wakame provides 5% of the recommended daily intake of folate. It also provides smaller amounts of vitamin C, vitamin K, vitamin A, vitamin E, and pantothenic acid.
Advantages
Consuming this type of algae has numerous health benefits. It is recommended not to avoid its intake when added to Japanese dishes.
Improves thyroid function
Wakame seaweed is a good source of iodine. In fact, it contains about 42 mcg of iodine per gram, which is about 28% of the recommended daily allowance. Iodine is an essential mineral that the body uses to produce thyroid hormones, which help support growth, metabolism, protein synthesis, and cell repair.
Still, iodine deficiency is incredibly common, with some reports estimating that approximately two billion people worldwide are affected.
Una deficiency of this key micronutrient can contribute to hypothyroidism, a condition in which the thyroid is unable to produce enough thyroid hormone to maintain normal function. Symptoms of iodine deficiency can include weight gain, fatigue, hair loss, and dry, flaky skin.
Lowers blood pressure
High blood pressure is a condition that puts extra pressure on the heart and blood vessels, weakening the heart muscle and increasing the risk of heart disease.
Some research suggests that eating wakame seaweed may help keep blood pressure in check and optimize heart health. However, more human studies are needed to assess how it may affect blood pressure among the general population.
Lowers cholesterol levels
Cholesterol plays a role in many aspects of health, from hormone production to fat digestion. However, excess cholesterol in the blood can build up in the arteries and block blood flow, increasing the risk of heart attack and stroke.
Although current research is limited to animal studies, some studies have found that wakame can lower cholesterol levels and help improve heart health. Despite these promising results, understanding how wakame may affect cholesterol levels in humans requires further research.
Helps lose weight
If we want to lose some extra kilos, we can consider incorporating wakame in the diet. Not only is it high in several key nutrients, but it has also been shown to promote weight management in animal studies. One study found anti-obesity effects and was able to reduce fatty tissue.
Some studies have also noted that diet plans that regularly include kelp can reduce body weight and waist circumference. As most of the research has been done on animals, additional high-quality studies are needed to look at how wakame may affect weight in humans.
Possible risks
Although wakame seaweed is normally healthy, consuming excessive amounts can cause adverse side effects in some people. Certain brands may contain high amounts of sodium, which can increase blood pressure in people sensitive to its effects.
It also has a high iodine content, with a content of approximately 28% of the recommended daily allowance per gram. Although iodine is necessary for the production of thyroid hormones, consuming excessive amounts can harm thyroid health, causing symptoms such as fever, stomach pain, nausea, and diarrhea.
Seaweed can also contain some heavy metals and pollutants, but several studies have found the amounts too low to be of concern.
How to use wakame seaweed?
Wakame seaweed is enjoyed around the world for its smooth texture and mild flavor. It is also very versatile and can serve as an ingredient in a variety of dishes and recipes. In general, cooking seaweed reduces the iodine content. We can also eat more seaweed after boiling it, as the texture softens, making it easier to eat.
It's usually in a dried form, but it just needs to be soaked in water for about ten minutes before eating to help soften it and remove excess salt. After soaking, it can be used to easily replace leafy greens like lettuce, spinach, or arugula in our favorite salads. If we buy it fresh, we will have to cut the strips and hang them to dry.
We can also add the strips to soups to get an explosion of flavor and nutrients, as well as sushi or poke. Many Japanese restaurants serve wakame as a side dish covered with a little soy sauce or rice vinegar.