seaweed salad health benefits

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seaweed salad health benefits - Seaweed salad, which is also known as hiyashiwakame and gomawakame, is one of the most popular salads sold in most of the Japanese restaurant and sushi tables. It is also used as an appetizer and as a garnish. You can incorporate seaweed into your diet in different ways like eating it plateau, season it as a snack and you can also supplement it to your snacks as a slope food. Although it is quire nutritious on its own, but the final nutrition value depends on the ingredients you supplement in it as well.

Its richness in nutrients and natural goodness is what becomes it the top priority of health awareness people in the world. Before we can move further to discuss the health benefits and side effects of this delicious salads, let's move on to discuss certain basic here.

What is seaweed

Seaweed is a macroscopic, naval algae, which includes red, chocolate-brown and dark-green algae. These algae are extravagantly witnessed near the sea couch and most of the times seaweed is found attached to the cliffs. You might be amazed to know, but seaweed has secured the position of being the top source of nutrients even for our predecessors. Seaweed is being used in China for thousands of years. Think of seaweed as a" super nutrient" as it is loaded with the natural parts that your mas motives. Seaweed is the excellent combining of very much vitamins and minerals. As much as 34% of the cool weight of seaweed is made of iodine, magnesium, vitamin A and C, EPA, alpha linoleic battery-acid protein, cast-iron and calcium. The characters and nutrient material varies with different types of seaweed. Here are different types of seaweed that you should know about.

Green seaweed

Green seaweed is also known as chlorella. This gras is sold as a supplement for cancer avoidances, weight assure, and likewise for boosting the immune arrangement. All these characters of dark-green seaweed are perhaps due to its rich nutrient appraises. When dried, it contains 45% protein, 20 % solids, 20% carbohydrate, 5% fiber and remaining 10% forms minerals and vitamins.

Among different vitamins, it is extremely abundant in folate and vitamin B complex. Due to these vitamins it is especially helpful for pregnant girls, in anemia patients and cases with hypertensive disorders.

Anemia during pregnancy is particularly common. A significant proportion of pregnant girls suffer from anemia while they're pregnant. This can have adverse upshots both for the mother and the fetus. Seaweed, being rich in folate and cast-iron, may be a helpful option for considering anemia related with maternity. In reality this has been proved by clinical ordeals as well. The results of research studies showed that use of dark-green seaweed helped chasten anemia of as much as 70% consumers. Moreover, it also cures chasten the edema and hypertension related with maternity conditions.

Human body is a highly arrangement in which thousands of compound handled take place per second. Just like a factory grows a lot of garbage, human body grows a lot of toxins as well. Anti-oxidants are natural elements that help detoxify mas plans. Green seaweed is one such nutrient that contains a lot of anti-oxidants that can help the body get rid of toxins. This is particularly helpful for our ability and can aid in reducing senility referred decline in cognition. Swine suffered by Alzheimer's disease were fed on chlorella and its effects on the levels of oxidative stress and cognition were observed. It was concluded that chlorella was helpful in reducing oxidative stress and can also helped boost cognitive capacities as well.

It is also helpful for beings having diabetes. A study conducted under 17 diabetic persons showed that chlorella intake helped those subjects in mas overweight reduction, maintained at cholesterol degree, and likewise helped to maintain fasting blood sugar degree( 1 ).

In a nut shell, it also succours in the treatment of a number of other conditions such as high blood pressure, all kinds of cancer, constipation, fibromyalgia syndrome, bad breath and freezing( 2, 3 ). Diarrhea, gas, dark-green blotch of stool, stomach cramping and nausea are some of some side effect that may follow the use of chlorella. In additive, dark-green seaweed are also welcome to result in increased sensitivity of bark to the sunlight and other skin allergies.

Red seaweed( crimson algae)

Prophyra and chondrus are two crimson seaweeds used as important food items in China and Japan. Red seaweed is also commonly used in pharmaceutical manufactures. Red seaweed is less viscous and have shear stress. If their shear stress is removed you can use it in same direction as "youre using" ketchup. If you want to use it as a ketchup, shake it and make it thin, otherwise, it will reconcile and will become thick. However as crimson seaweeds contain carrageenan, which has been connected to some health problems, such as bowel irritation( 7) you should not eat it without prior consent of your physician.

Brown seaweed

Brown seaweed is popularly known as wakame. In America, it became a reach in 1960 s and after that it became a popular selling piece in the Asian -American food market. With slippery composition and sweetened savour, wakame leaves can be cut into big patches and are supported in prepare. While cooking, leaves usually expand. It is available in different forms; it is possible to salted, or dried. Miso soup and tofu salad are the most famous bowls made out of wakame. In sushi diners of American, wakame is used in fixing some quite popular bowls announced GomaWakame and seaweed salad.

Like other seaweeds, wakame is also rich in nutritious parts and passes a lot of benefits to health. It is rich in eicosapentaenoic battery-acid( EPA ), something similar to Omega - 3 acid. It also contains magnesium and zinc. Wakame is used in countless soups and salads. Wakame soup contains a component announced Fucoxanthin, which is proven to be effective in weight loss. Fucoxanthin is only found in chocolate-brown seaweed and is absent-minded in dark-green and crimson seaweed. Japanese miso soup supplants brown seaweed with dark-green seaweed( 4 ).

Another far-famed brown seaweed known as Bladderwrack is may be in the coasts of the North Sea. Bladderwrack contains fucoidan, which is helpful in abating the thickness of bark and also increases the resilience of the bark. Due to these dimensions, bladderwrack is used in the preparation of anti-aging gels. Bladderwrack may also be helpful in the treatment of diabetes, cancer, and some other skin disorder. These knowledge are just in the initial stages and more scientific data is needed to back these says. You've to be cautious about the amount of chocolate-brown seaweed you eat on daily basis. It is extremely beneficial for a health lifestyle as long as you're consuming only a small amount of this weed.

You may knowledge some side effect if you intend to use higher quantity. High-pitched doses of bladderwrack can lead to various side effect, some of which can be really serious. On such side effect is the hypo-functioning of thyroid gland and it was able to even trigger the progression of thyroid cancer.

Ingredients in Seaweed Salad

Most commonly used seaweed in seaweed salad is Wakame( Brown seaweed ). It is generally sesame flavored. Cloud hearing mushrooms, red pepper flakes and vinegar are some other seasoning components being implemented in fixing seaweed salad.

Agar, a gelatin made from seaweed, is also used for generating composition. Depending on the manufacturer, different colours, carbohydrate, apple, garlic, scallions, cilantro, ginger, soy sauce, and corn syrup are also added to give different complexions and flavors to the salad. All these parts, along with seaweed, make a very healthy recipe. For speciman, ginger facilitates your digestive arrangement and garlic raises your immune system.

Nutrients in pre-packaged seaweed salad

There are 70 calories, 10 grams of carbohydrates, 50 milligrams of calcium, 4 gram of fatty and 1 grams of protein in this salad. Devouring this salad is a health option that you've as you can get a lot of nutrients without overloading your arrangement with additional calories.

Health benefits of seaweed salad

Weight control

The recipe of weight loss was simple. You need to eat less calories and ignite more of them. That is going to happen if you don't overload your arrangement by eating additional calories from the nutrient. If you want to lose overweight then seaweed salad is the best you've. Here is the reason why! First, it contains minimum quantity of calories i.e. as much as 106 calories per serving and is comparable to slope bowls like baked nuts that contain 392 calories and cooked rice having 242 calories per cup. Second, it is extremely rich all the health nutrients that improved the metabolism and aid in the immediate outage of calories and don't let them get accumulated as fat.

Goodness of nutrients in seaweed salad

Wakame is usually being implemented in fixing seaweed salad. Calcium, vitamin K, magnesium, ligans, riboflavin and folate are some important nutrients in this salad, each romp a particular role in preserving health. Here is the detail of the nutrients present in seaweed salad and their effects on health.

Vitamin K

Vitamin K is a fatty soluble nutrient, which is may be in abundance in seaweed. Vitamin K works together with platelets that help to clot blood following any harm. When you get some harm, vitamin K sends a signal to platelets to aggregate all over the harm blot and constitute a clot, so that farther hemorrhaging constitute curve could stop. Recommended daily intake of Vitamin K is 90 microgram for women and 120 micro gram for men. One cup of seaweed can give you 29-22 percentage of daily recommended the requirements of Vitamin K. The quantity of vitamin K in seaweed can diversify from sort to type, like Spirulina contains more vitamin K( it contains 1.8 micrograms vitamin K per tablespoon ), whereas Wakame contains less vitamin K as is comparable to Spirulina( it contains 2.1 micrograms vitamin K per cup ).


Calcium is also an important content of seaweed, so if you're eating seaweed salad, you're making sure that you're eating enough calcium. It is a central mineral vital for your teeth and bones, so most of calcium you make goes to your bones and teeth. A small amount of calcium also contributes in the contraction of the muscles and likewise succours in the nervous system communication. 60 milligrams of both kelp and wakame contain 6 percentage of the recommendations of daily intake of calcium.


For our daylight to daylight acts we need force and that force comes from cast-iron from our nutrition. What becomes cast-iron so important? Iron, as we all know, is an important ingredient of our blood cells so if you are diet is rich in cast-iron, it would nourish our circulatory arrangement. Low iron level in your blood would conduct "youve got to" anemia, where anemia is a condition in which case passes sallow in hue and develops shortness of breath. A cup of kelp and wakame gives you 1.1 and 0.8 milligrams of cast-iron respectively. Whereas, one tablespoon of Spirulina gives your mas 2 milligrams of cast-iron. All the cast-iron in seaweed is specially very helpful for pregnant girls as they're more likely to suffer from cast-iron absence. In reality, this reality has been proved by clinical experiments as well where the use of seaweed helped as much as 70% pregnant girls recapture their cast-iron stores.


Riboflavin works together with solids, carbohydrates and protein. The capacity of riboflavin is critical for other vitamins as well and adequate quantity of riboflavin is necessary for the activation of other vitamins. It likewise facilitates in the process of drawing up red blood cells. Most importantly, it is an essential anti-oxidant. It works with other anti-oxidants like asniacin, folate and vitamin B6 to detoxify mas systems.


Folate is essential on daily basis, the great importance outdoes even more if you're a pregnant damsel. Generally, it facilitates in the formation of red blood cells. In additive, it also represents supportive in the prevention of various developmental defects in your fetus if you're a pregnant lady.


Studies prove that lignans play a crucial role in be protected against breast cancer( 5 ).


Magnesium cures our muscles in contraction and relaxation. Magnesium also takes part in transportation of energy and enzyme across and within the cadres where it also facilitates in protein production.


Iodine is critical for the effective functioning of the body metabolism. It is because an appropriate afford of iodine is necessary for the suitable production of thyroid hormone that aid in force production.

Burns fats

A study published in Biochemical and Biophysical research communication in 2005 have confirmed that the seaweed salad with wakame in it contains fucoxanthin( 6 ). Clinical surveys have shown that seaweed can abridge the overweight contents of their own bodies by 10 percentage. It behaves by increasing the metabolic pace of their own bodies. When the rate of metabolism of mas mounts, it burns more calories coming from fats.

Fat barrier effect

Eating seaweed salad likewise enhance your ability to decrease the absorption of fatty from the bowel. Fiber in seaweed blockages more than 75% overweight uptake as is comparable to same quantity of any other nutrient you are eating. Harmonizing to some source,( even if it is not scientifically confirmed ), fiber in seaweed called as alginate would help your mas halting the absorption and break down of dietary solids. Alginate fibers in seaweed chunk overweight absorption more effectively. Some approximations suggest that it is 60 times more potent in reducing the absorption of solids and is comparable to other forms of dietary fibers and same weight assure parts. All these effects of seaweed are based on initial investigate. So, more investigate is needed in this area to read the effects of seaweed on weight assure and obesity. Hence, it is necessary consult with your healthcare provide before starting with the use of seaweed or related makes for weight control.

Boosts immune system

Other parts in seaweed salad like garlic give various additional benefits in terms of uplifting your health progress. Garlic is being used as a prescription since pre-historic times. It has been an essential component of various folk rectifies entail for drying countless cancer. Modern surveys now prove that garlic improves the immune arrangement. An clause was published in the Journal of the National Medical association, which was worded" Garlic Revisited ". Such articles stated that garlic succours a great deal in in improving the functioning of our immune arrangement. In additive, it restraint irritation due to its anti-inflammatory impressions. Similarly, it helps a great deal in eliminating the toxins from mas and likewise shall take part in lowering oxidative stress that it usually secondary to the buildup of toxins in the body.

Aids in digestion

Another seaweed salad ingredient is ginger and it is also used as a prescription in conventional Asian medications while dealing with issues related to stomach and digestion. It is a quite popular ingredient of Asian cuisines. The ground for using it so regularly is its ability to aid in suitable digestion of nutrient and lessening the chances of bowel issues like diarrhea, constipation and unwarranted bloating. Harmonizing to study done in colleges and universities of Maryland and Medical center, ginger is beneficial in considering the problems related to stomach, especially for women and other people who suffer from nausea and upchuck during pregnancy and chemotherapy.

Reduce chronic disease risk

Another important ingredient that is usually supplemented in the majority of the recipes of seaweed salad is apple. Phytochemicals are important chemicals, who the hell is may be in high concentration in apple. This compound attested were beneficiary for human health. In 2004, government departments of Food Science at Cornell University produced a newspaper that eating apple on regular basis can greatly weakens health risks of chronic illness. In additive, its critical nutrients likewise help in reducing the risk of age referred decline in mas capacities such as cognition. For speciman, apple is also supportive in lessening health risks of age referred cognitive deteriorate as considered to be in Alzheimer's disease and dementia.

Side the consequences of seaweed salad

Watch sodium

There is 691 milligrams of sodium in a standard helping bowl of seaweed salad, which words 29 percentage of daily recommended intake of sodium. If you are using soy sauce in you seaweed salad then you're contributing more sodium in it as soy sauce is itself very rich in sodium. Harmonizing to the 2010 Dietary Specifications for Americans, an average individual must shorten the use of sodium that are intended to lessen health risks of high blood pressure and myocardial infarction. Low-toned sodium soy-sauce would be a good alternative or expending a small amount of soy-sauce.

Gastrointestinal issues

Seaweed is a double fringed sword when it comes to the health of gastrointestinal arrangement. Devouring seaweed in moderation can be a boon for your gastrointestinal arrangement, thanks to the high fiber contents of this nutrition. However, happens take a very drastic grow if you feed a lot of seaweed. Fiber cures loosen stool and assistance in the immediate change of nutrient through your bowel. But, when taken in excess, it can cause nerve hyper-activity and may persuade side effect like diarrhea and bloating. A investigate included various members were given seaweed for weight loss. But, it was seen that most of the participants drooped out from such studies due to the overdone side effects of the bowel to higher intake of seaweed.

Iodine toxicity

Iodine is a central nutrient for the proper functioning of thyroid, which constitutes one of the most important glands in human body. A small amount of iodine should be supplied to the thyroid gland on daily basis to keep it up and running. Seaweed, due to its rich iodine afford, can help with the good functioning of thyroid- at last hen it is used in a small amount. When taken in excess, their own bodies goes into a commonwealth of iodine overload and the smooth functioning of thyroid actually decreases instead of increasing. Hence, be careful about the use of seaweed if you have some thyroid malady. In reality, there have been some reports that relate the unwarranted give of seaweed and its related makes with higher incidence of thyroid cancer. So, do consult with your healthcare provider before starting with seaweed gunpowder if you're already suffering from some malady of the thyroid.