Posted Monday, February 10, 2014 at 10:27am EST Keywords: calcium, cancer, fiber, iodine, iron, protein, sea vegetables, sushi Nori is an edible red seaweed that is popular in East Asia, especially Japan. In the West, it is perhaps best known as the seaweed that wraps pieces of sushi, although it is also used as a garnish, for flavoring noodle dishes and soups, or as a health supplement. Indeed, as the nutritional value of nori continues to come to light, more and more health food stores worldwide are beginning to sell it in fresh or dried form. List of Health Benefits Rich in protein – 100 grams of nori contain between 30 and 50 grams of protein, making it one of the plant world’s richest sources of protein and comparable in density to spirulina, chlorella, and soybeans. Protein is needed for building and repairing muscles, building enzymes and antibodies, and cell maintenance and growth. Lowers cholesterol – According to a study published in the June 2001 edition of the British Journal of Nutrition, when rats that were on an otherwise high-cholesterol diet were fed nori, their LDL cholesterol levels lowered, suggesting that nori plays an important role in stabilizing cholesterol levels.

Perhaps this is because nori is surprisingly rich in omega-3 fatty acids, which are well-known for reducing LDL cholesterol. They also help lower blood pressure, therefore making nori excellent for the cardiovascular system. Dietary fiber – Nori is comprised of approximately 33 percent dietary fiber, making it an effective laxative and a good cure for constipation. Also, since high-fiber foods have the ability to make you feel full for longer, nori is also a good weight loss food (a fact that is reinforced by its low calorie and fat content). Lowers cancer risk – A study published in the May 2010 edition of the British Journal of Nutrition found that the regular consumption of nori was linked to lowered rates of breast cancer for menopausal and pre-menopausal women. This is unsurprising, since nori is rich in antioxidants such as vitamin C that help neutralize the cancer-causing effects of free radicals. High in iron – 100 grams of nori contain approximately 88 percent of our recommended daily intake of iron, making it an extremely rich source of this much-needed mineral.

Furthermore, a Venezuelan study published in 2007 for the Journal of Nutrition showed that nori, unlike many grains and beans, doesn’t contain phytates, which can drastically lower the absorption rate of iron. Improves bone health – 100 grams of nori contain 280 milligrams of calcium (28 percent of our RDI) and 300 milligrams of magnesium (85 percent of our RDI). While we all know that calcium is good for the bones and is needed to prevent osteoporosis, lesser-known is that fact that we also need magnesium to help absorb it. Since nori contains sizable quantities of both, it is the perfect bone-builder. Impressive iodine content – Sea vegetables are the plant world’s premier source of iodine, and nori doesn’t disappoint. 100 grams of it contain approximately six milligrams of this extremely important mineral. Indeed, according to the Food Standards Australia New Zealand (FSANZ), one sushi roll wrapped in nori contains 92 micrograms of iodine, which is close to an adult’s RDI of 150 micrograms.

Iodine deficiencies are very common in the West and can lead to serious conditions such as goiter and hyperthyroidism. Aside form the nutrients already mentioned, 100 grams of nori also provide us with vitamin A (288 percent of our RDI), thiamine (60 percent), riboflavin (194 percent), niacin (78 percent), folate (475 percent), as well as impressive levels of phosphorous, potassium, zinc, and vitamins C, E, and K.sushi magico games online Michael Ravensthorpe is an independent writer whose research interests include nutrition, alternative medicine, and bushcraft. sushi online bestellen wienHe is the creator of the website, Spiritfoods, through which he promotes the world’s healthiest foods.sushi kochbuch online

You've likely chewed on seaweed wrapped around a sushi roll, but few Westerners would consider picking up a bag of the stuff at the grocery store. It might be time for a change: Seaweed is filled with antioxidants, calcium and a broad range of vitamins, but that doesn't begin to scratch the slippery brown surface of this fascinating food. 11 Enlightening Ways To Get More Out Of Your CSA Vegetablessushi grade fish lake forest What Are Antioxidants (And Do You Really Need Them)?buy sushi grade fish san francisco How To Do The Perfect Push-Upwhere to buy sashimi knife A member of the algae family, edible seaweed typically comes in three varieties: brown, red and green. baby sushi costume tutorial

The most commonly eaten (and researched) are the brown varieties such as kelp and wakame, followed by red seaweed, which includes nori (yep -- that's what most sushi chefs use). While seaweed-based cuisine has a proud history in many Asian countries, Japan has made it into an art form, employing over twenty different species in their fare. In a restaurant, you're most likely to consume seaweed in a small kelp (kombu) salad, simmered into miso soup, or wrapped around a sushi roll. At just two tablespoons per serving, it's true that seaweed isn't a realistic source of many vitamins, and its benefits can occasionally be exaggerated. Seaweed contains vitamins A and C, and is also a source of calcium, which is one of the reasons some red seaweed supplements are included as part of some treatment plans for osteoarthritis. However, serving sizes are often not large enough to get a decent boost in these nutrients. Seaweed's best-known benefit is that it is an extraordinary source of a nutrient missing in almost every other food: iodine.

Consuming healthy levels of iodine is critically important to maintaining a healthy thyroid, a gland in your neck which helps produce and regulate hormones. A malfunctioning thyroid can result in a wide range of symptoms such as fatigue, muscle weakness and high cholesterol (to name a few). In severe or untreated cases, it can lead to serious medical conditions like goiters (a swelling of the thyroid gland), heart palpitations and impaired memory. Since manufacturers started adding iodine to salt in the 1920s and the World Health Organization adopted a worldwide salt iodization program in 1993, symptoms of extreme iodine deficiency have largely disappeared. However, for a host of reasons, including iodine-blocking chemicals in our environment, the poor quality (i.e. iodine-free) salt used in processed foods, and a general trend of salt-ophobia among health conscious folks, mild iodine deficiency is once again becoming increasinglycommon. The trouble with mild iodine deficiency is that it can manifest very subtly.

Fatigue, depression, a higher susceptibility to diseases, difficulty losing weight -- these can all result from an underactive thyroid, and if the symptoms sound a little familiar, it's not hard to test yourself. But if you're keen to avoid thyroid drama (which, by the way, is especially important if you're pregnant), noshing  on some seaweed could help: One gram of brown seaweed contains roughly five to 50 times the recommended daily intake, while red and green varieties provide slightly less (the exact iodine content depends on the water in which it's grown). The benefits of this sea green extend far beyond basic nutrition: Research suggests seaweed can also help regulate estrogen and estradiol levels -- two hormones responsible for proper development and function of sexual organs -- potentially reducing the risk of breast cancer. In fact, some claim Japan's high seaweed consumption is responsible for the country's conspicuously low incidence of the diseases . For the same reasons, seaweed may also help to control PMS (men, rejoice!) and improve female fertility issues.

And many studies have shown seaweed is an extraordinarily potent source of antioxidants and also helps prevent inflammation, which can contribute to a host of ailments that include arthritis, celiac disease, asthma, depression and obesity. Before adding seaweed to all of your meals, consider that -- despite it's potential benefits -- this sea vegetable can be troublesomely healthy. Ten grams (roughly two tablespoons) of dulse, a type of red seaweed, has 34 times the amount of potassium in an equally sized serving of banana -- a high enough dosage to cause heart palpitations among people with kidney problems (though it should generally be safe for those without preexisting conditions). Similarly, while the thyroid malfunctions without iodine, research suggests too much of the stuff can have its own side effects. The answer lies, as always, in moderation -- one two-tablespoon serving of brown seaweed every week will provide a happy medium, while nori's lower iodine content means you're free to enjoy a few rolls of sushi every week, if you wish.

It's also worth remembering that if the water the seaweed comes from is contaminated (with, say, toxic metals or arsenic), the seaweed will be as well. The US Food and Drug Administration regulates commercial seaweed, and they have pretty high safety standards, but it's important to note that the FDA does not regulate supplements. So if you're taking seaweed pills (yes, they're a thing), it's important to choose a reputable brand. Speak with your physician before you decide on supplements -- the metals in some seaweed pills could send you to the hospital, and they can be especially to dangerous to pregnant or lactating women and their babies. With the right accompaniments, seaweed can be a flavorful component with a healthy dose of antioxidants and iodine -- just try not to eat an ocean's worth. Do you have a favorite way to eat seaweed, or do you think we should steer clear of the stuff? Let us know below! Seaweed Nutrition Greatist Seaweed Superfood Nutrition Diet And Nutrition