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Sea Vegetables! A Great Source of Iodine for your Thyroid!

  • Tricia Nickl
  • Feb 27
  • 3 min read

Sea Vegetables Seaweed

Kelp, nori, dulse, wakame, Irish moss, and arame are all types of edible seaweeds, and they are used in a variety of culinary, medicinal, and nutritional applications. Here’s a breakdown of each one and their uses:


1. Kelp

  • Types: Includes various species such as Laminaria.

  • Uses:

    • Culinary: Kelp is often used in soups, salads, and sushi rolls. In Japanese cuisine, it’s commonly used to make dashi, a type of broth.

    • Nutritional: Kelp is rich in iodine, vitamins (A, C, K, and B), and minerals (especially calcium and magnesium). It's often used in supplements for thyroid health.

    • Medicinal: Kelp is used to support thyroid function due to its high iodine content and to aid in detoxification due to its ability to bind heavy metals.

    • Other Uses: Sometimes used in animal feed and cosmetics for its nourishing properties.


2. Nori

  • Types: Porphyra species, commonly used for sushi.

  • Uses:

    • Culinary: Nori is most famous for its use in sushi rolls and onigiri (Japanese rice balls). It’s also used as a garnish for soups or noodles.

    • Nutritional: High in protein, vitamins (especially B12), and minerals. It’s a good source of omega-3 fatty acids and dietary fiber.

    • Medicinal: Nori is sometimes consumed for its antioxidant properties and to support cardiovascular health.

    • Other Uses: It can also be used to make snacks like crispy seaweed or in seasoning blends.


3. Dulse

  • Types: Palmaria palmata, found along the Atlantic coasts.

  • Uses:

    • Culinary: Dulse can be eaten raw, cooked, or dried and is often added to salads, soups, or sandwiches. It’s also popular as a snack when dried and toasted.

    • Nutritional: Dulse is a good source of protein, iodine, and various minerals like potassium and magnesium. It's also known for having a high level of antioxidants.

    • Medicinal: Dulse may support digestion and is sometimes used to soothe an upset stomach. It’s also believed to have a mild laxative effect.

    • Other Uses: Used in animal feed and sometimes in natural skin care products for its moisturizing properties.


4. Wakame

  • Types: Undaria pinnatifida, commonly found in East Asian cuisine.

  • Uses:

    • Culinary: Wakame is often used in miso soup and seaweed salads. It’s also added to various soups, stir-fries, and even in sushi rolls.

    • Nutritional: Wakame is rich in vitamins A, C, and D, as well as minerals like iodine, calcium, and magnesium. It’s also known for being low in calories.

    • Medicinal: Wakame is believed to support heart health, improve skin elasticity, and aid in weight management due to its high fiber content.

    • Other Uses: Wakame is also used in some beauty products for its hydrating and anti-aging properties.


5. Irish Moss (Carrageen Moss)

  • Types: Chondrus crispus, often found in the Atlantic coasts of Ireland and North America.

  • Uses:

    • Culinary: Irish moss is often used to make vegan gelatine or as a thickening agent in soups, drinks, and desserts. It’s also used to make sea moss gel, which is added to smoothies and health drinks.

    • Nutritional: It is rich in minerals like iodine, calcium, magnesium, and potassium. Irish moss is also a good source of vitamins A, C, and K. It’s used as a source of prebiotic fiber.

    • Medicinal: Known for supporting immune health, digestive health, and skin hydration. It’s also believed to help with inflammation and respiratory conditions.

    • Other Uses: Often used in cosmetics for its moisturizing and soothing properties for the skin.


6. Arame

  • Types: Eisenia bicyclis, a type of brown algae.

  • Uses:

    • Culinary: Arame is often used in stir-fries, salads, and soups. It has a mild flavor and is less salty compared to other seaweeds.

    • Nutritional: Arame is rich in iodine, iron, calcium, and other essential minerals. It's also a good source of dietary fiber.

    • Medicinal: Arame is sometimes consumed to support thyroid health due to its iodine content and to aid in digestive health.

    • Other Uses: It’s often used in supplements and as an additive to animal feed.

Summary of Nutritional Benefits of These Seaweeds:

  • Rich in minerals: Many of these seaweeds are packed with essential minerals, particularly iodine, calcium, magnesium, and potassium.

  • Good for digestion: They often contain fiber and other compounds that promote gut health.

  • High in antioxidants: These seaweeds contain polyphenols and other antioxidants that help reduce oxidative stress and inflammation.

  • Support for thyroid health: Many seaweeds, especially kelp, nori, and arame, contain high levels of iodine, which is crucial for thyroid function.


Each of these seaweeds offers a unique flavor, texture, and nutritional profile, making them a versatile addition to many diets. Whether used in traditional dishes or in more modern recipes, they provide numerous health benefits!


Food for thought!


...Stay Healthy Friends! :0)


T xo

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