7 Health Benefits of Sea Vegetables

Sea vegetables, rich as they are in so many important nutrients, offer a number of

health benefits.

1. May support thyroid health

Sea vegetables are the second richest source of iodine, after iodized salt. Iodine is an essential mineral, needed to make thyroid hormones that control your metabolism as well as other important functions for health. Many healthy, plant-based foods contain compounds that can interfere with iodine uptake, making it all the more important to get iodine from reliable sources, like iodized salt and/or small amounts of sea vegetables like dulse, kelp, and wakame.

2. May support pregnancy and postpartum recovery

The recommended daily intake of iodine during pregnancy is 220 micrograms to both meet the mother’s needs and pass on the nutrient to the baby. But many pregnant women don’t get this much. Families in Korea often make seaweed soup, or “miyeok guk,” for new moms to aid in postpartum recovery. It’s intended to provide nutrients like iodine for a baby’s brain development, iron to prevent anemia, calcium to prevent bone loss, and fiber to prevent constipation, among an array of other benefits.

3. May offer anticancer benefits

Sea vegetables may inhibit cancer cell growth and offer therapeutic benefits in the treatment of liver cancer. Red seaweeds contain compounds called porphyran and carrageenan that may help protect against cancer by boosting immunity and promoting cancer cell death.

Other types of seaweeds also contain anticancer compounds like terpenes, polyphenols, phlorotannins, fucoidans, and polysaccharides, which can help defend cells against environmental stressors that may lead to cancer. A 2014 review published in the journal Marine Drugs discusses how bioactive compounds in seaweed may offer therapeutic effects in cases of breast and colorectal cancers, primarily by inducing cancer cell death in both lab and human studies.

4. May support heart health

Sea vegetables are rich in dietary fibers, polyphenols, peptides, phlorotannins, lipids, and minerals, which may have a role in both preventing and treating cardiovascular diseases. Seaweeds are rich in antioxidants, which can help protect cells from oxidative damage that leads to heart disease. Other compounds in them may promote blood vessel dilation, which can bring down high blood pressure.

Additionally, sea vegetables contain flavonoids that may have beneficial metabolic effects on obesity and atherosclerosis, which are two risk factors for heart disease. Still other research has observed the ability of seaweed compounds to help lower blood fats, like total cholesterol, LDL “bad” cholesterol, and triglycerides.

5. May have antiviral benefits

Brown seaweed contains compounds called sulfoquinovosildiacylglycerols (which, sadly, is two syllables short of supercalifragilisticexpialidocious, so that particular mnemonic melody won’t help you remember it) — mercifully abbreviated to SQDGs —  that have been found to have antiviral properties, particularly when it comes to herpes simplex viruses or cold sores. Many types of marine algae contain structural sulfated polysaccharides, which inhibit viral replication early in the process, preventing these viruses from attaching to a host (in other words, us).

6. May protect against obesity-associated metabolic complications

Sea vegetables are a rich source of compounds that appear to support a number of metabolic functions. A 2020 study published in the journal Current Developments in Nutrition examined the effects of Pacific dulse (a red algae) and wakame (a brown algae) on metabolic complications in obese mice. (Our view on the use of animals in medical research is here.) The authors found that even when fed a high-fat diet, the mice who were fed sea vegetables excreted more fat, experienced less systemic inflammation, and had healthier gut microbiomes compared to mice who did not eat them.

7. May protect gut health

Research shows that disturbances in the gut microbiome can underlie many chronic diseases, including type 2 diabetes, heart disease, gastrointestinal disorders, and cancers. To help prevent these changes, prebiotics are often recommended to promote an optimal balance of good gut bacteria. Compounds in seaweed, such as polyphenols, polyunsaturated fatty acids, and carotenoids, may help break down polysaccharides and oligosaccharides, and promote prebiotic activity in the gut that helps to reduce occurrence of chronic diseases.

https://foodrevolution.org/blog/are-sea-vegetables-good-for-you/