Dried Seaweed Benefits

If you're getting tired of eating the same old vegetables day after day and are looking for something a little more exotic, you may want to consider trying sea vegetables, also known as seaweed. Seaweed can be added to your stir fries, soups or salads. These nutrient-rich vegetables are low in calories and high in essential nutrients, offering a number of health benefits.

Low in Calories

Like other vegetables, dried seaweed is a low-energy-dense food, which means it has few calories compared to its serving size. A number of different types of seaweed are available, including dulse, alaria, arame and nori. On average, a 10 g serving, which is approximately 1/2 cup, of seaweed contains 27 calories. By comparison, a 1/2 cup serving of cooked broccoli contains about 22 calories.

High in Iodine

Iodine is a trace mineral needed for the synthesis of thyroid hormones. Iodine deficiency is a common health problem throughout the world and can cause mental retardation, growth delays, developmental abnormalities, goiter or hypothyroidism. Marine life, including seaweed, contains high amounts of iodine. On average, a 10 g serving of dried seaweed meets 1,727 percent of your daily value for iodine.

Fiber

Dried seaweed is also a good source of fiber. On average, one serving contains 3.6 g of fiber, meeting 15 percent of your daily value. Fiber content in dried seaweed does vary, however. Arame, a bland-flavored seaweed found off the coast of Japan, has the highest amount of fiber, with 7 g per 10 g serving. Nori, dried seaweed sheets used to make sushi, has the least, with 0 g of fiber per 10 g serving. Including more fiber in your diet from foods such as dried seaweed can help lower your risk of heart disease and type 2 diabetes. In addition, fiber in food slows digestion, improving satiety and aiding in weight control.

Source of Magnesium

Dried seaweed is also high in magnesium, on average meeting 20 percent of your daily value, with alaria containing the highest amount, meeting 30 percent, and dulse the lowest amount, meeting 8 percent. Magnesium is one of the most abundant minerals in your body. It assists with biochemical reactions, helps maintain normal muscle and nerve function and keeps bones strong. It also helps regulate blood sugar and blood pressure. The DASH diet, a diet recommended to help lower blood pressure, recommends foods high in magnesium to help improve blood pressure levels.

Source of Iron

Dried seaweed can also help you meet your daily iron needs. On average, a 10 g serving meets 10 percent of your daily value, with dulse containing the highest amount, meeting 29 percent of your daily value, and kombu the least, providing 0 percent. Adequate intake of iron is essential for oxygen transportation throughout your body.