Wakame is a type of seaweed widely popular in Japan and Korea for decades. In addition to its unique flavor and texture, which enhance soups and salads, wakame is highly nutritious while providing a relatively low calorie count. Moreover, it is known for several other health benefits, including improving cardiovascular health and aiding in weight loss.
1. Wakame Seaweed is Low in Calories and High in Nutrients
Wakame is low in calories but provides a significant amount of important nutrients. Even in small servings, wakame seaweed contains several essential minerals, such as iodine, manganese, folate, magnesium, and calcium, helping meet your body's nutritional needs.
Just two tablespoons (10 grams) of raw wakame seaweed provide:
- Calories: 5 grams
- Protein: 0.5 grams
- Carbohydrates: 1 gram
- Iodine: 280% of the Recommended Daily Intake (RDI)
- Manganese: 7% of the RDI
- Folate: 5% of the RDI
- Sodium: 4% of the RDI
- Magnesium: 3% of the RDI
- Calcium: 2% of the RDI
Additionally, wakame provides vitamins A, C, E, and K, as well as iron, copper, and phosphorus.
2. High Iodine Content May Support Thyroid Function
Iodine is an essential mineral that your body uses to produce thyroid hormones, which support growth, metabolism, protein synthesis, and cell repair. Wakame is an excellent source of iodine, with each gram of wakame containing approximately 42 mcg of iodine, which accounts for about 28% of the recommended daily intake.
Iodine deficiency is extremely common, with an estimated two billion people worldwide affected. This deficiency can lead to hypothyroidism, a condition where the thyroid is unable to produce sufficient thyroid hormones. Symptoms of iodine deficiency may include weight gain, fatigue, hair loss, dry and flaky skin.
3. May Help Lower Blood Pressure and Reduce Heart Disease Risk
High blood pressure places extra strain on the heart and blood vessels, weakening the heart muscle and increasing the risk of heart disease. Adding wakame to the diet may help regulate blood pressure and optimize heart health. For example, a 10-week study found that supplementation with wakame extracts in mice significantly reduced systolic blood pressure.
Another study in 417 children showed that consuming more wakame seaweed helped lower blood pressure. However, more human studies are needed to assess how wakame may affect blood pressure in the general population.
4. May Benefit Heart Health by Reducing Cholesterol Levels
Cholesterol plays a role in many aspects of health, from hormone production to fat digestion. However, excessive blood cholesterol can build up in the arteries, restricting blood flow and increasing the risk of heart attacks and strokes.
Several studies have found that wakame can reduce cholesterol levels and improve heart health, although the studies have mainly been conducted in animals. Similarly, another animal study found that dried wakame powder altered the expression of specific genes, significantly lowering cholesterol levels after just 28 days.
5. Wakame Seaweed Has Anti-Cancer Properties
One of the most impressive health benefits of wakame seaweed is its ability to inhibit the growth of cancer cells in various animal and in vitro studies.
For instance, an animal study showed that feeding mice wakame seaweed regularly helped prevent the development and spread of breast cancer cells.
An in vitro study also found that specific compounds extracted from wakame were effective in reducing cancer. In particular, they inhibited the growth of colon and kidney cancer cells.
However, research results have not been entirely consistent. A study involving 52,679 women reported that increased seaweed consumption could raise the risk of thyroid cancer, possibly due to excessive iodine intake. Therefore, more research is needed to determine how wakame may influence cancer cell formation in humans.
6. May Lower Blood Sugar and Improve Insulin Sensitivity
Some studies have found that wakame seaweed may help reduce blood sugar levels and improve insulin sensitivity, contributing to better overall health.
A four-week study found that consuming 48 grams of wakame daily significantly lowered blood sugar levels in 20 people with diabetes.
Another animal study showed that wakame could prevent insulin resistance—a condition where the body becomes less effective at using insulin, leading to elevated blood sugar levels.
7. Helps with Weight Loss
If you're looking to shed a few pounds, you should consider incorporating wakame into your diet. Not only does it provide several essential nutrients, but it has also been shown to promote weight control in animal studies. Diets that include seaweed may reduce body weight and waist circumference.
One study showed that supplementation with wakame extract inhibited weight gain in mice, even when they were fed a high-fat diet. Furthermore, another study indicated that wakame had anti-obesity effects in mice and could reduce fat tissue.
8. Versatile, Tasty, and Easy to Add to Your Diet
Wakame seaweed is loved worldwide for its soft texture and mild flavor. It is also versatile and can be added to a variety of dishes and recipes. Wakame is typically preserved in dried form and should be soaked in water for about ten minutes before consumption to soften it and remove excess salt.
After soaking, wakame can easily replace leafy greens like lettuce, spinach, or arugula in your favorite salads. You can also add wakame to soups to enhance flavor and nutritional content. Additionally, wakame can be prepared as a side dish with a bit of soy sauce or rice vinegar to complete your meal.
9. Possible Side Effects
Although wakame is generally beneficial to health, excessive consumption may cause adverse effects in some individuals. Certain brands may contain high sodium content, which can raise blood pressure in those who are sensitive.
Wakame also has a high iodine content, providing about 28% of the recommended daily intake per gram. While iodine is necessary for thyroid hormone production, excessive intake may harm thyroid health and cause symptoms like fever, stomach pain, nausea, and diarrhea.
Seaweed can also contain some heavy metals and pollutants, though numerous studies have shown that the levels of these contaminants are too low to be a significant concern.
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Reference source: healthline.comSEE MORE
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