Can pregnant women eat seaweed?

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When you're pregnant, you may be asked to make some changes to your diet. If you are a fan of seaweed, you may want to know 'is it okay to eat seaweed during pregnancy' or can you use seaweed regularly? There are several types of seaweed that you can safely use during pregnancy. This article will guide you through this information

1. Seaweed and seaweed classification

Seaweed has entered the superfood category because of its abundant health benefits. Seaweed is also considered as a natural remedy for many diseases. Seaweed is commonly used in many Asian cuisines in both fresh and dried form. In addition to many culinary benefits, seaweed is also rich in nutritional components such as vitamins, minerals, protein and fiber. Belonging to the algae family, marine algae usually come in red, brown, and green colors. The red variety is commonly used to make sushi (nori), the brown variety includes popular varieties such as kelp, wakame, hijiki and arame, commonly used to make soups and stews because of its chewy texture. and the green variety is often used to make salads and soups. Can pregnant women eat seaweed? Almost all types of seaweed are safe to consume during pregnancy; However, you should talk to your doctor before making any dietary changes and adding seaweed to your daily diet.

2. Nutritional value of seaweed

The nutritional value of seaweed is calculated in 10 grams or two tablespoons of fresh Wakame seaweed:
Carbohydrates: 0.9 grams Protein: 0.3 grams Vitamin A: 35.0 IU Vitamin C: 0.3 mg Calcium: 14.0 mg Magnesium: 10.5 mg Potassium: 4.9 mg Phosphorus: 8.1 mg Sodium: 85.3 mg Iodine
Brown seaweed is extremely high in iodine, and can be a source Provides this important nutrient during pregnancy as long as you don't consume too much. The recommended daily amount of iodine during pregnancy is 220 micrograms. Many pregnant women, even those without obvious symptoms of deficiency, get less than this amount per day. One gram of seaweed contains between 16 and 2,984 micrograms per serving, with brown seaweed containing the highest amount. One serving of brown seaweed per week is considered safe for pregnant women. Since green and red seaweeds are much lower in iodine, you don't need to limit your consumption to once a week as long as you consume them in moderation as part of a healthy overall diet. body.

3. Health benefits of seaweed during pregnancy

Eating small amounts of seaweed can provide you with many essential nutrients. Some possible benefits when pregnant women eat seaweed include:
Seaweed is rich in omega 3 fatty acids; It can help better brain development of the fetus. It is rich in fiber and thus can help with digestive problems and constipation during pregnancy. It is a good source of antioxidants and can help deal with various types of medical ailments like anxiety, depression, asthma, celiac disease, arthritis, and more. The abundant vitamin C in seaweed helps support the absorption of iron in this seaweed. It is helpful in developing the sex organs, and it is also beneficial in reducing the risk of breast cancer. It is said to enhance female fertility and reduce symptoms of PMS. Other nutrients found in seaweed include folate, choline, calcium, vitamin B12, and vitamin K.

4. Health risks associated with eating seaweed during pregnancy

Can pregnant women eat seaweed? Seaweed contains many important nutrients but it is important that you limit your intake or consume it in moderation. If seaweed is consumed in more than the required amount, it can lead to possible complications during pregnancy. This may be because seaweed has a high amount of iodine, and having more iodine in the body can interfere with the normal functioning of the thyroid gland. Seaweed can also cause various medical complications during pregnancy and can even harm your unborn baby. The recommended daily dose of seaweed is about 220 micrograms and you should limit your intake to one serving per week. However, this may be true in the case of brown seaweed, but brown seaweed has a higher amount of iodine than green or red seaweed. So you may not be required to limit your green or red seaweed consumption to one serving per week. However, you should talk to your doctor before adding seaweed to your diet during pregnancy.

5. Try delicious seaweed recipes

You can make some delicious dishes using seaweed; However, don't forget to consume it in moderation to avoid any kind of complications. Here is a detectable salad recipe using seaweed that can help boost your iodine intake.
Yummy Wakame Salad: The recipe for healthy seaweed salad for pregnant women is quick and super delicious. This dish can be used as a side dish or main dish. Ingredients of foods used for this dish include:
Wakame seaweed (dry) - 21 grams Small apple tart Thinly sliced ​​green onions Minced garlic- 1⁄2 teaspoons Grated fresh ginger- 1 teaspoon Sugar- 1 teaspoon Soy sauce- 2 to 3 tablespoons Rice Vinegar - 2 to 3 tablespoons Sesame Oil - 2 tablespoons Sesame seeds, roasted - 1 tablespoon Fresh Coriander, chopped - 2 tablespoons Make this dish:
Take dried seaweed and soak it in warm water for 5 to 10 minutes. When it has softened, squeeze out excess water and cut into strips. In a large bowl, mix the sugar, soy sauce, sesame oil, rice vinegar, ginger and garlic. Chop the apple pies and mix them with the dressing above. Add scallions and coriander and mix well. Sprinkle with sesame seeds and enjoy this delicious salad. You can also cook seaweed soup during pregnancy to increase your iodine intake. There are many foods available that may have seaweed in them. As discussed in the sections above, you need to be cautious when taking seaweed during pregnancy. Ready-to-eat seaweed snacks may contain higher levels of iodine and sodium. Therefore, you should eat fresh or low-sodium dried seaweed during pregnancy. You can eat seaweed while pregnant, however, do not take any dietary supplement that may contain seaweed, until or unless recommended by your doctor or healthcare practitioner. You can add these miracle algae to your diet, however, it's always better to stay safe, especially as seaweed may have implications for the health of your unborn baby. Therefore, make sure that you eat it in limited quantities. Wishing you a healthy and safe pregnancy with nutritious seaweed dishes.
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References: foodstandards.gov.au, healthyeating.sfgate.com, parenting.firstcry.com