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It may sound strange, but seaweed is a natural superfood that has gained popularity in recent years. Not only among vegans and vegetarians, but also among people looking for a healthy and balanced diet. They contain a high amount of minerals, vitamins, and other biologically active substances that support the health of both body and mind. But when is the best time to consume seaweed, and what are its main benefits?
What is seaweed?
Most of us have probably heard of seaweed, but what exactly does this term mean? Seaweed are aquatic plants that grow in the saltwater of oceans and seas. There are several types:
- Nori – dark green to red algae, often used in sushi
- Wakame – sweet and delicate, ideal for soups and salads
- Kelp – rich in minerals, especially iodine and potassium
- Dulse – red algae with a strong flavor, suitable for salads and smoothies
Each type has its specific nutritional composition, but we can agree that all are rich in vitamins (A, C, E, K), minerals (calcium, iron, magnesium, iodine) and antioxidants that support overall health.
When to consume seaweed?
Seaweed can be consumed in different forms. Either fresh, dried, powdered, or as a dietary supplement. The ideal time and situation to consume it depends on the purpose:
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Morning – powdered or dried seaweed can be added to a smoothie or yogurt for a quick boost of energy and minerals.
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Before meals – kelp or wakame may support digestion thanks to their fiber and enzyme content.
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Regularly throughout the day – small portions of seaweed in the form of a salad or snack can provide a steady supply of vitamins and minerals.
Note: For those who have thyroid problems, it is advisable to consult iodine intake, as seaweed contains it in high amounts.
Main benefits of seaweed
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Thyroid support – seaweed is rich in iodine, which is key for thyroid hormone production.
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Rich in antioxidants – protect the body from free radicals and support the immune system.
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Digestive and detox support – fiber in seaweed aids digestion and gut health.
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Bone and teeth support – calcium and magnesium contribute to strong bones and teeth.
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Weight control – fiber helps regulate hunger and stabilize blood sugar levels.
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Skin and hair health – vitamins and minerals support hydration and regeneration of skin, hair, and nails.
Spirulina & Chlorella – freshwater algae for health
In addition to seaweed, freshwater algae are also an excellent supplement:
1. Spirulina
- Rich in protein, B vitamins, iron, and antioxidants
- Supports energy, immunity, and muscle regeneration
2. Chlorella
- Contains a high amount of chlorophyll, vitamins, and minerals
- Helps with body detoxification and supports healthy gut microbiota
Both algae can be consumed as powder, capsules, or tablets and combined with seaweed for a comprehensive nutrient intake.
How to use seaweed?
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In the kitchen – add to salads, soups, smoothies, sushi, or dishes with rice and pasta.
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As powder – seaweed powder can be added to drinks, smoothies, or protein shakes.
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Dietary supplements – capsules or tablets with seaweed extract are convenient for regular use, especially if you want to specifically replenish iodine and minerals.
The same applies to freshwater algae, which can be used similarly.
Dosage and safety
- Recommended doses vary depending on the type of algae and the form of consumption. In general, 2–5 grams of dried seaweed per day is sufficient.
- For people with thyroid disease or high blood pressure, it is advisable to consult dosage with a doctor.
- When regularly taking supplements, make sure that iodine intake does not exceed the recommended daily value (~150 µg for adults).
Conclusion
Seaweed is a great natural superfood that offers a wide range of health benefits. It helps support the thyroid, immunity, digestion, bones, and skin. The ideal way is to include it regularly in the diet in the form of salads, smoothies, soups, or dietary supplements. Proper timing and dosage ensure maximum effect and safe consumption.