Eat Fresh Seaweed: Ideal for a Healthy Diet

Seaweed is popular – in sushi, broths, and salads. Sea vegetables contain important nutrients and are ideal for a vegan diet. However, dried seaweed can contain a lot of iodine.

Healthy nutrients in seaweed are minerals like calcium, magnesium, and iron. Some types of algae, such as nori red algae, are rich in omega-3 fatty acids. These are important for metabolism and have an anti-inflammatory effect.

A type of algae called dulse, also known as ragweed, contains a particularly large amount of vitamin C.

Algae contain a lot of protein and vitamin B12

Algae are ideal for a vegan diet:

  • The protein content of seaweed is higher than that of a cutlet or an egg.
  • Nori algae contain vitamin B12, which is otherwise found almost exclusively in animal products. Vitamin B12 is important for many metabolic processes, blood formation, and cell division.

High iodine content in dried seaweed

Unlike fresh seaweed, dried seaweed can contain high levels of iodine. This is the result of a study by the Federal Office for Consumer Protection and Food Safety: In three-quarters of 165 dried algae examined, the iodine content was well above the maximum tolerable upper limit of 20 milligrams per kilogram. Dried seaweed leaves are used, for example, to prepare sushi.

Because of the potentially high iodine content of seaweed, experts advise only buying products where the iodine content is stated on the packaging. Soaking the seaweed before preparation can reduce the iodine content somewhat.

Pregnant women, the elderly, and people with a weakened immune system or a thyroid disease should clarify with their doctor whether they are allowed to eat algae despite the high iodine content.

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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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