The surprising benefits of eating seaweed

Seaweed the global superfood

Seaweed, often considered the vegetables of the sea, is more than just the wrap that holds your sushi together. Long a staple in Asian cuisine, seaweed is now gaining international recognition for its nutritional benefits and culinary versatility.

Rich source of essential nutrients

Seaweed is a nutritional powerhouse packed with important minerals like iodine, which is crucial for thyroid function. It’s also rich in vitamins like A, C, and K. Some types of seaweed offer more vitamin C than oranges and more calcium than cow’s milk.

Lowering the carbon footprint on your plate

Environmentally, seaweed farming has a lower carbon footprint compared to land-based agriculture. It requires no fresh water, fertilizers, or pesticides. The plant also absorbs large amounts of carbon dioxide, providing a vital role in mitigating climate change.

While seaweed is generally safe to consume, it’s important to be mindful of the source due to concerns about contamination from heavy metals. Always purchase seaweed from reputable suppliers and check for third-party testing.

Seaweed farm in Bali Indonesia

Unveiling the ocean’s nutritional gems

From the classic nori wraps in your sushi to the kelp-based health supplements you find in stores, these marine plants offer a unique blend of flavor and nutrition. As more people seek alternatives to land-based food sources, the spotlight is increasingly turning towards the ocean’s bounty. Let’s dive deeper into the fascinating world of edible seaweeds and algae—Nori, Kelp, Wakame, and Spirulina—and explore their histories, nutritional profiles, and modern-day uses.


Nori is a type of seaweed that is perhaps most well-known for its role in making sushi rolls. It is low in calories but rich in protein and essential nutrients.


Originally from Japan, nori has been cultivated for hundreds of years and is now a staple in various Asian cuisines. It gained international prominence with the global popularity of sushi.


Nori is a good source of protein and is rich in vitamins A and C. It also contains essential B vitamins and trace minerals like iodine and iron.

Uses today

In today’s culinary world, nori is not limited to just sushi or traditional Japanese dishes. It is used as a flavoring in snacks, a wrapping for rice balls (onigiri), and even ground into a seasoning for dishes like pasta and salads.


Kelp is a large brown seaweed that grows in underwater forests. It is especially noted for its high iodine content.


Historically, kelp has been used in countries like Scotland as a source of nutrients and even as an agricultural fertilizer. Its use as a health supplement gained traction in the 20th century.


High in iodine, kelp is also a source of vitamins like vitamin K and folate. It contains trace elements and antioxidants such as carotenoids and flavonoids.

Uses today

Today, kelp is used in a variety of forms, from fresh and dried to powdered and supplement capsules. It has applications in vegan cooking, traditional medicine, and even as a sustainable ingredient in animal feed.


Wakame is a seaweed that is often used in salads and soups. It has a slightly sweet, briny flavor and is rich in nutrients like omega-3 fatty acids.


Originating from Japan, wakame has been used in traditional Japanese medicine. It is now found in a variety of international dishes, thanks in part to the globalization of Asian cuisines.


Wakame is rich in calcium, iodine, and thiamine. It also contains omega-3 fatty acids and has been researched for its potential anti-obesity effects.

Uses today

Wakame is commonly found in dishes like miso soup and seaweed salad. Its use has also expanded to Western cuisines, where it is used in fusion dishes and as an ingredient in vegan and health foods.


Spirulina is a type of blue-green algae that is often classified alongside seaweeds for its high nutrient content, including an exceptionally high protein level.


Originally harvested from natural alkaline lakes, spirulina has a long history of use in countries like Mexico. It gained scientific interest in the late 20th century for its nutritional properties.


Spirulina is a protein powerhouse, containing all essential amino acids. It is also rich in B vitamins, particularly B12, and is a good source of iron.

Uses today

Nowadays, spirulina is commonly available as a supplement in powder or tablet form. It is also used as a natural colorant in foods and cosmetics. Its high nutrient content makes it a popular ingredient in health smoothies and other fortified foods.

Seaweed: nutritional and environmental asset

As we navigate the demands of a growing global population and the challenges of climate change, the role of seaweed as both a nutritional and environmental asset becomes increasingly important. Consuming seaweed isn’t just a personal health choice; it could be considered a small, yet significant, contribution to global sustainability.


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