9 Hidden Health Benefits of Wakame Seaweed

9 Hidden Health Benefits of Wakame Seaweed

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9 Hidden Health Benefits of Wakame Seaweed

by Dr. Mariangel Leota

Wakame seaweed is a superfood that can have a high concentration of nutrients in small portions. Among its main nutrients and benefits of this superfood is the high amount of iodine, protein and its low calories content. It is considered a special superfood for low-calorie diets or to lose weight

Its consumption is quite frequent due to its powerful health benefits. It is considered a very nutritious superfood capable of providing great benefits such as strengthening the bones or being a natural detoxifier.

Main nutrients of the Wakame Seaweed

This superfood contains a high amount of minerals and micronutrients very important for the health of the organism, among them the high amount of iodine and calcium, minerals very to strengthen the bones.

The contribution of Vitamins to this food is highly beneficial for health, especially for pregnant women and people suffering from anemia, due to its content of Vitamin B and folic acid.

Its calorie content is relatively low, its consumption is special for diets to lose weight, also for diabetics who need a source of complex carbohydrates with low caloric content.


In its dried form, the nutrients are more concentrated, the level of calories is still very low, reaching 160kcal per 100 grams of this seaweed.

For just 100 grams of this food, the supply of calcium can be greater than a cup of milk or a portion of meat. Several studies have affirmed that the daily consumption of this superfood is excellent to supply the deficiency of many micronutrients that are not easily obtained in other foods.

The most important health benefits of Wakame Seaweed

The wakame Seaweed is very healthy, in addition to being versatile and can be used in a large number of recipes, among its main benefits is a large number of minerals and antioxidants.

The wakame seaweed: A great source of iodine

Iodine is one of the most important minerals for the health of the organism. Because of the origin of the wakame seaweed, the iodine content is relatively high compared to other foods. Iodine is essential for the metabolism of cells, besides being one of the main components of thyroid hormones.

The main sources of iodine in the diet of animals and humans is based on foods of marine origin, including fish and seafood, but seaweed is an excellent alternative vegetable with a similar or greater amount of iodine and many other nutrients.

Iodine deficiency is associated with problems of concentration and mental agility, loss of memory, decreased vision, in addition to lowering the levels of thyroid hormones. The relationship of low iodine levels with hypothyroidism is very high.

Only a small portion of wakame is necessary to meet the daily iodine requirements. It is essential to know about these benefits to avoid having hormonal problems.

More minerals: Phosphorus and calcium

In addition to having a large amount of iodine, the wakame seaweed also has a variety of minerals, including phosphorus and calcium.

These minerals are essential to maintain the health of the bones and strengthen them even more. The bones need a daily amount of calcium and phosphorus to stay healthy, which is why the consumption of this food is recommended.

The low level of calcium and phosphorus is associated with osteoporosis, osteoarthritis and degenerative problems in the bones and joints.

Calcium is essential for muscles. The muscles depend on this mineral to perform the contraction movements.

Due to the high concentration of these minerals, it is enough to eat a small portion of this superfood. Its consumption is very frequent in soups and salads, accompanied by healthy oils and sesame seeds.

High iron content: Special for people suffering from anemia

Another mineral that is found in high amounts in this superfood: iron.

The high levels of minerals in a small portion of seaweed are really incredible, in addition to having calcium, phosphorus, and iodine, it also has a high amount of iron.

The consumption of iron is very important, especially to maintain the levels of red blood cells and hemoglobin in the blood, this is essential for health. Especially in vegetarian people, who do not consume any type of meat, the iron content of these seaweeds is very beneficial.

In anemia, iron levels in the blood are low, in addition, the levels of red blood cells and hemoglobin are reduced, resulting in weakness, fatigue, and drowsiness. It is necessary to restore iron levels to stimulate the production of red blood cells and hemoglobin, so this superfood is very beneficial for people suffering from anemia.

Vitamins and lots of fiber

The vitamin content of wakame is also very important, especially it’s content of beta-carotene, which fulfills very important functions for the health of the eyes.

They also have a large amount of Vitamin B, C, and E, which are essential vitamins to keep the whole body healthy. These vitamins are allied to maintain healthy skin, act as powerful antioxidants, prevent degenerative diseases such as Alzheimer’s disease and to boost the immune system.

Keep your teeth healthy

Among the most important mineral benefits of these plants, calcium, magnesium, and phosphorus not only strengthen bones in general but also keep teeth healthy.

The degeneration of the bones by the low consumption of these nutrients, also weaken the teeth, so it is necessary to consume calcium daily to keep them healthy and strong.

High-quality fiber

The mucilages of seaweed such as wakame, are protective of the entire digestive system of the body. The benefit of consuming this high-quality fiber helps to improve digestion due to an increase in intestinal transit. The mucilages can retain large amounts of water, increasing the transit of food to be digested.

The high-quality fiber of the wakame will also keep you satiated for much longer, which is beneficial if you want to lose weight.

Cardiovascular health

The consumption of wakame is very important to maintain cardiovascular health. The muscles of the heart need the minerals to be able to stay active and conduct the nerve impulses necessary for contraction and relaxation. The contribution of important minerals such as calcium and phosphorus are necessary to keep the muscles of the heart healthy.

It is also important to emphasize that the high content of high-quality fiber of the wakame decreases the excess cholesterol inside the arteries (atheroma plaques). For this, a diet is necessary where the wakame seaweed or any food with high-quality fibers is included.

Recommendations to consume Wakame

It is enough with a small ration

To consume wakame seaweed, only a small amount is enough. It can be included in soups, salads or garnishes of other recipes, always the amount of these algae will be very small. This is due to the high concentration of nutrients in this superfood. With just a small portion of 5 to 10 grams, the intake of vitamins and minerals will be high enough.

Replacement of fish and seafood

The consumption of foods of marine origin is highly recommended for the number of nutrients such as minerals and vitamins of high quality, in addition to having healthy fatty acids and a great source of proteins.

Seaweed such as wakame, also contain good doses of these nutrients, in many cases, the content of nutrients is much higher than some species of fish or shellfish.

If you are a vegetarian and you are looking for a good source of minerals such as iodine, calcium, phosphorus or iron, you should know that you can also include wakame in your diet.

Seaweeds such as wakame, unlike fish and shellfish, contain low toxicity and are not allergenic

Healthy recipes with Wakame

Wakame salad and avocado with sesame

Delicious and nutritious wakame salad for two people.


  • 15 g of dehydrated wakame seaweed
  • 1 small cucumber
  • 1 tablespoon of rice vinegar
  • 1 tablespoon of soy sauce
  • 1 lemon
  • 2 tablespoons of sesame seeds
  • 1 spoon of sugar
  • 2 slices of avocado


The preparation is extremely easy and can be done at any time of the day because it is very quick to prepare.

You must cover the wakame seaweed with warm water for 10 to 20 minutes until they have completely hydrated. Then rinse them until they are clean.


Then peel the cucumber and cut it into small portions, preferably into small sticks. In a pan, lightly toast the sesame seeds, with 1 minute to the fire is enough.

In a bowl, mix the rice vinegar, the soy sauce with a spoonful of sugar and the ½ lemon juice. Mix the seaweed with the cucumber and add the sesame seeds. Add the avocado slices on the salad.

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