![]() One study found 2.4 mcg or 100% of the RDI of vitamin B12 in only 4 grams of nori seaweed ( 14, 15). It appears that dried green and purple seaweed contain substantial amounts of vitamin B12. Seaweed can also be a good source of omega-3 fats and vitamin B12 ( 13, 14). This means seaweed can help ensure you get the full range of amino acids ( 10, 11, 12). The proteins present in some seaweeds, such as spirulina and chlorella, contain all of the essential amino acids. While it may only contribute to a small percentage of some of the DVs above, using it as a seasoning once or twice per week can be an easy way to add more nutrients to your diet. Seaweed also contains small amounts of vitamins A, C, E, and K, along with folate, zinc, sodium, calcium, and magnesium ( 10). Generally, 1 tablespoon (7 grams) of dried spirulina can provide ( 10): Sprinkling some dried seaweed on your food not only adds taste, texture, and flavor to your meal, but it’s an easy way to boost your intake of vitamins and minerals. Your thyroid gland requires both to function properly.Įach type of seaweed has a unique set of nutrients. Seaweed contains a concentrated source of iodine and an amino acid called tyrosine. Seaweed also contains an amino acid called tyrosine, which is used alongside iodine to make two key hormones that help the thyroid gland do its job properly ( 9). Just one teaspoon (3.5 grams) of dried kelp could contain 59 times the RDI ( 8). Kelp is one of the best sources of iodine. Kombu: 2523 mcg per gram (1,682% of the RDI).Wakame: 139 mcg per gram (93% of the RDI).In fact, one dried sheet of seaweed can contain 11–1,989% of the RDI ( 7).īelow is the average iodine content of three different dried seaweeds ( 8): Its iodine content varies greatly depending on the type, where it was grown, and how it was processed. Seaweed has the unique ability to absorb concentrated amounts of iodine from the ocean ( 6). The recommended dietary intake (RDI) of iodine for adults is 140 mcg per day ( 5). Without enough iodine, you may start to experience symptoms like weight changes, fatigue, or swelling of the neck over time ( 3, 4). Your thyroid relies on iodine to make hormones. Your thyroid gland releases hormones to help control growth, energy production, reproduction and the repair of damaged cells in your body ( 1, 2).
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