Also known as bladder locks and winged kelp, wakame is a leathery, deep-green sea vegetable traditionally used in Japanese cuisine to flavor salads and miso soup. Due to its high absorbency, dried wakame can expand to over 10 times its size when placed in liquid. Like other seaweeds, wakame has a diverse nutritional profile and contains a spectrum of vitamins and minerals.
Features
Per 50 g portion, wakame contains 22 calories, 1.5 g of protein, 4.5 g of carbohydrate and less than .5 g of fat, as well as a very small amount of fiber. Wakame provides a variety of minerals including calcium, iron, magnesium, phosphorus, potassium and trace amounts of zinc, copper, manganese and selenium. In addition, wakame contains beta carotene and folate, along with low levels of vitamin K, vitamin C, niacin, choline and vitamin E.
Benefits
Due to its low calorie content, high nutrient density and savory taste, wakame can be a nutritious component of nearly any diet, including weight loss plans. This seaweed can impart flavor to foods without adding excess fat or sugar, making it a calorie-saving alternative to richer ingredients. In addition, wakame contains a compound called fucoxanthin that can potentially stimulate fat burning, although its role in weight loss in humans requires further study. Wakame may offer other health perks as well: As Mountain Rose Herbs explains, the fiber and antioxidants in wakame can help fight against constipation and colon cancer, and this vegetable's fucoidan sugars may have antiviral properties.
Considerations
Along with a variety of health-boosting vitamins and minerals, wakame contains high levels of sodium -- nearly 440 mg per 50 g serving. If you suffer from high blood pressure or are at risk for developing hypertension, wakame may add excess sodium to your menu and worsen your condition. If you prepare wakame from its dried form, rinse the vegetable liberally with water to remove lingering salt from the seawater.
Warning
Mountain Rose Herbs recommends avoiding daily wakame consumption for more than two consecutive weeks, because its high iodine content may interfere with thyroid function. Although nutritious, seaweeds grown in polluted ocean beds may accumulate toxins, so only use wakame grown in areas that have been tested for heavy metals and other pollutants. Consult your physician before consuming wakame if you are pregnant or nursing.
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