Seaweed Salad Nutrients

Seaweed absorbs minerals naturally found in the ocean water that make it a rich source for many nutrients. Asian and Pacific cultures have incorporated seaweed in their diet since ancient times, and Western cultures are starting to see the benefit of incorporating seaweed in the diet. There are different types of seaweed such as wakame, dulse, nori, kelp and arame. Nori is commonly used in sushi and kelp is a common supplement.

Vitamins

Seaweed is a rich source for many vitamins. In particular, seaweed is high in vitamin B-12. Vitamin B-12 is used for metabolism, red blood cell production and used by the nervous system. Seaweed also provides anti-oxidant vitamins A, C and E. Seaweed salads, which typically have seaweed as a base with other added vegetables and toppings, provide a rich source of these anti-oxidant vitamins.

Calcium

Seaweed has a high amount of bio-available calcium. The calcium in seaweed may be absorbed better than calcium from other supplements such as calcium carbonate, according to 2004 research quoted on Nutra Ingredients website. Calcium is important for strong bones, and women particularly are at higher risk of calcium deficiency.

Iodine

Brown seaweed is high in iodine and used to treat goiter, a condition for iodine deficiency. In developed countries, iodine deficiency is rare. However, diets that limit iodized salt, seaweed or fish may be at risk for iodine deficiency. Therefore including iodine in the diet would be advantageous. Calcium absorption from seaweed is inhibited by other components of the seaweed, but iodine absorption is not limited. Therefore, seaweed is an excellent source for iodine.

Fiber

Seaweed is naturally low in calories and fat. Seaweed has a high percentage of fiber based on weight. Seaweed varieties wakame and nori are around 35 percent fiber by weight. Seaweed provides mostly soluble fiber, but also has some insoluble fiber. Soluble fiber is beneficial for heart health and blood sugar stability.