4 Compelling Health Benefits Of Seaweed—Your Gut Will Thank You!

As you delve into the world of healthy eating, it becomes increasingly apparent that there are so many foods you "should" be eating regularly in order to diversify your diet and fuel your body with essential nutrients. But at some point, it leaves you wondering if all of these ingredients could possibly be as healthy as they seem.

The short answer is yes: Seaweed really is a healthy, delicious food packed with a range of essential nutrients that will leave your body feeling great. "Seaweed is a nutrient-dense food and a good source of vitamins, minerals, fiber, fatty acids, protein, and other bioactive compounds like phytonutrients," registered dietitian Molly Knudsen, M.S., RDN, explains.

Foods that are rich in antioxidants1 can be of great benefit to the body (particularly for fighting free radical damage)—and some seaweeds are thought to fit the bill.

"[Phytonutrients] often have antioxidant properties in the body and may offer health benefits when consumed, however more research is needed," says Knudsen. "The nutritional composition of seaweed varies depending on the type (red, brown2, and green) as well as the season and marine environment it's grown in."

Seaweed is also a major source of iodine, which supports a healthy thyroid. "Seaweed is an underrated ingredient. It's the highest naturally occurring source of iodine that is well-absorbed," explains registered dietitian Abby Cannon, J.D., R.D. "Iodine is essential for thyroid function; it's an essential component of thyroxine (T4) and triiodothyronine (T3), two thyroid hormones." 

Seaweed is undoubtedly great for the body, but there are a few things to be aware of when consuming this sea vegetable daily.

"There is the potential for seaweed to contain dangerously high levels of iodine and even arsenic species," warns Knudsen (though this is more of a concern if you are taking supplements containing seaweeds versus eating it in its natural form). "If you are buying or consuming seaweed products regularly, see if the company, manufacturer, or a third-party reviewer discloses information on heavy metal testing," she recommends.

With a salty umami flavor, seaweed makes its presence known in any meal or snack. As for how you can include more of this sea veggie into your diet, roasted seaweed is perhaps the most popular option, but seaweed salad is a great side to order with your sushi to pack in some greens for the day.