Seaweed - Healthy Superfood from the Sea

Inhaltsverzeichnis
Why are seaweeds so healthy? What ingredients does algae provide for nutrition? Supplement for pet food What to look out for when using algae? You can eat these varieties Indispensable ingredient for sushi: nori seaweed Basis for soups: Kombu seaweed Enjoy salads and snacks made from algae Wakagame salad recipe recipeSeaweeds are now considered a staple in healthy diets almost everywhere. In Japan and throughout Asia, the consumption of seaweeds has a long tradition, and they are used in the preparation of sushi, salads, and soups. Snacks made from dried seaweeds, lightly toasted or enhanced with sesame and other spices, are also available in Asian stores and delicatessen departments. What contributes to the value of these foods, and what should be considered when consuming them?
Why are seaweeds so healthy?
Algae are also referred to as the vegetables of the sea. They contain many essential nutrients such as:
- Calcium
- Magnesium
- Iron
- Iodine
- Omega-3 fatty acids
- Vitamin C
- B-vitamins including Vitamin B12 - beneficial for vegans (in Nori seaweed)
Vitamin B12 is otherwise found almost exclusively in animal-based foods, which is why Nori seaweed is an ideal supplement for vegan diets. This vitamin is involved in various metabolic processes and promotes blood formation and cell renewal. All the other substances contained are also important for the body's metabolic processes.
What ingredients does algae provide for nutrition?
Each type of seaweed contains various proportions of minerals, trace elements, and vitamins. Furthermore, they have a similar basic composition. On average, 100 grams of fresh seaweed contain:
- 90.5 g water
- 5.9 g protein
- 2.1 g carbohydrates
- 0.4 g fat
- 50 µg iodine
- Calorific value 36.5 kcal
These proportions are naturally altered in dried seaweed. For example, they contain up to 75% dietary fiber.

Supplement for pet food
If you have a dog or a cat, you can benefit your pet by giving it a well-dosed amount of kelp. This type contains a high content of substances such as phosphorus, sodium, magnesium, iron, selenium, and zinc. Additionally, they provide carbohydrates, unsaturated fatty acids, beta-carotene, high-quality amino acids, antioxidants, and more. For a dog, this supplement can optimize fur pigmentation and food utilization, promoting overall health.
What to look out for when using algae?
Seaweeds have a high iodine content. Kelp seaweed, in particular, should be consumed with caution due to its exceptionally high iodine content. Individuals with thyroid disorders, immunodeficiency, pregnant women, and the elderly should clarify whether they can tolerate the high iodine content before consuming seaweed.
Health can be jeopardized by an overdose of iodine, manifesting as increased heart rate and blood pressure. An individual should not exceed a daily intake of 200 micrograms of iodine.
Each batch of seaweed can have varying iodine content. Analytical components are often listed on high-quality and controlled products. If there is no information available, there may be a health risk, especially with less-known varieties.

You can eat these varieties
Edible seaweeds are known by various names, including:
- Wakame seaweed
- Nori
- Kombu
- Spirulina algae, Chlorella algae
- Ascophyllum nodosum (Kelp)
- Hijiki (Sargassum fusiforme)
- Dulse (Palmaria palmata)
- Arame (Eisenia bicyclis)
Wakame seaweed is an essential ingredient for Wakame salad and miso soup. Consuming Spirulina algae can contribute to maintaining good health, as this type not only provides essential nutrients but can also bind and eliminate undesirable substances like heavy metals from the body. The taste and texture can vary significantly between different types. Some varieties have a slightly sweet taste and a firm texture, while others have a soft, slimy consistency with a more aromatic and salty flavor.
Indispensable ingredient for sushi: nori seaweed
If you want to enjoy sushi, you can't avoid the dark Nori seaweed. This seaweed is flat-pressed and lightly roasted, giving it a paper-like structure that transforms into a soft and flavorful wrap when in contact with moist sushi rice. Nori is an ideal addition to a healthy diet.
Nori sheets have a standardized size, making them perfect for creating flawless sushi rolls. Whole sheets are used for slightly thicker Hoso-Maki rolls, while half sheets are suitable for small Maki rolls. Nori sheets can also be used to garnish Nigiri by wrapping a narrow strip around the Nigiri. They serve as a wrapper for California rolls or boats filled with caviar.
Basis for soups: Kombu seaweed
For preparing Miso soup, as well as other soups, Kombu seaweed is required. A dried sheet is boiled, and then removed from the cooking water. Kombu belongs to the category with a very high iodine content and should not be consumed directly. However, it imparts a unique, aromatic flavor to soups and sauces. If unsure about the dosage, Dashi powder can be used as a soup base instead. This powder is made from fish stock and Kombu, with careful monitoring of the dosage. Soups can also be enhanced with seaweed flour. This flour has a fine consistency and almost completely dissolves in the soup. It should be used sparingly as a seasoning due to its very aromatic taste.
Enjoy salads and snacks made from algae
Seaweed salad scores with a unique taste and many valuable ingredients. The most well-known is Wakame salad made from fresh ingredients. It is enhanced with sesame oil, sesame, a bit of sugar, and occasionally chili. This salad is ideal as a delicious appetizer or as a side dish to sashimi and a sushi platter.
Dried and roasted seaweed makes an excellent snack for nibbling. It's not advisable to serve and finish an entire pack. Instead, these crackers should be served in small quantities. They can be a great addition to nuts, fruits, or vegetable sticks to supplement additional trace elements, vitamins, and minerals. Moreover, they work well as a topping for salads, soups, or appetizers, adding an exotic touch.
Wakagame salad recipe







1 bag
dried wakame seaweed (available in the Asia store)
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2 tbsp
rice vinegar
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2 tbsp
sesame oil
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1
pressed garlic clove
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1/2 tbsp
sugar
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fresh grated ginger
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some lime juice
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coriander to taste
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chili powder
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