Wakame is low in calories and rich in nutrients that are proposed to support thyroid function.
It offers potential heart health benefits, like reducing cholesterol levels and blood pressure.
This seaweed may aid weight loss, lower blood sugar and insulin resistance.
Additionally, it has a high iodine content and antioxidant properties.
However, consuming too much wakame can create side effects, mainly related to excess iodine.
Introduction
Wakame is a healthy seaweed often found in Asian cuisines. Wakame is ripe with lots of vital vitamins and minerals and is said to have several health benefits.
In this article, we will discuss about how wakame may help your thyroid, heart, and even aid in diabetes control and weight loss. We’ll also discuss about some facts you should know before adding this super seaweed to your meal plans.
Did you know?
Wakame seaweed is a good source of iodine, with 1 gram containing 65-80 micrograms. source: fdc.nal.usda.gov
Wakame contains fucoxanthin, a compound that has been shown to have anti-obesity effects. source: fdc.nal.usda.gov
Wakame contains high levels of vitamins A, C, and E, which are important for maintaining healthy skin. source: fdc.nal.usda.gov
Consuming wakame can contribute to a healthy heart due to its high levels of omega-3 fatty acids. source: fdc.nal.usda.gov
Wakame is a good source of antioxidants, which can help protect the body against oxidative stress. source: fdc.nal.usda.gov
Wakame Nutrition Facts
Wakame is full of vital nutrients and vitamins. All this nutritional goodness comes with just a tiny amount of calories.
Low in Calories
Wakame has only five calories in two tablespoons (10 grams) of its raw form.
Rich in Nutrients
Wakame houses key nutrients like iodine, manganese, folate, magnesium, and calcium.
The nutritional content of wakame is listed below.
Nutrient
% RDI per 10g of raw Wakame
Calories
5
Iodine
280%
Manganese
7%
Folate
5%
Sodium
4%
Magnesium
3%
Calcium
2%
Potential Health Benefits of Wakame Seaweed
The potential health benefits of wakame are as follows.
1. Supports Proper Thyroid Function
Wakame is rich in iodine, which is vital for healthy thyroid function. This gland plays key roles in growth, energy, reproduction, and cell repair. Wakame is said to aid the normal functioning of the thyroid glands.
2. Reduces Blood Pressure and Heart Disease Risk
Wakame may help lower blood pressure and cholesterol thus aiding heart health but studies in animals and humans have shown that they lower blood pressure better than they can lower cholesterol. More research is needed in this regard.
3. Lowers Cholesterol Levels
Wakame is high in fiber and laden with antioxidants. So, it may assist in managing cholesterol levels, paving the way to a healthier heart.
4. Cancer-Fighting Properties
Some studies hint at its ability to halt cancer cell growth. With more research, we may discover more stronger evidence.
5. Improves Blood Sugar and Insulin Resistance
Wakame may control glucose production and insulin resistance, aiding blood sugar control. However, we need more human studies to substantiate these findings.
6. Aids Weight Loss
Wakame could help by trimming body fat and warding off hunger pangs. It’s down to its high fiber content. It’s a low-calorie, nutrient-rich add-on to your weight loss plan.
7. Versatile, Delicious, and Easy to Add to Your Diet
Its softness, mild taste, and how easy it is to add to any meal make it popular. From salads to soups, wakame adds both nutrients and a delightful flavour.
Although studies have shown the potential health benefits of Wakame, further large-scale human studies are needed to confirm these benefits.
Possible Side Effects of Wakame Consumption
Though it brims with potential health benefits, eating too much wakame can lead to possible side effects.
Excess Iodine
While iodine is good for the thyroid, too much of it could spell trouble. Overeating wakame could lead to hyperthyroidism, where your thyroid gland becomes overly active. High levels of iodine can also make existing thyroid problems worse.
Heavy Metal Load
Seaweed like wakame can sometimes contain heavy metals. It may house cadmium, mercury, aluminum, and lead as these accumulate from the ocean waters. While most countries have heavy metals below safe levels, eating seaweeds regularly could let them build up over time.
Conclusion
Wakame seaweed is more than just a tasty addition to your meals; it offers many potential health benefits that research supports, such as thyroid support and heart health improvement. However, eating it in moderation is key to avoiding potential side effects that come with eating too much of it. Include wakame in your diet mindfully, and you may enjoy its taste, versatility, and many health benefits.
Frequently Asked Questions (FAQs)
Is Wakame consumption safe for everyone?
Despite its health benefits, not all of us can take wakame safely. This is because of its high iodine content and potential heavy metal load. If you notice adverse effects or worry about these risks, always consult a healthcare professional before adding wakame to your diet.
Can pregnant or nursing women eat Wakame?
Pregnant or breastfeeding women shouldn’t eat too much wakame. This is due to the risk of taking in too much iodine. Always rely on a healthcare provider for advice on the right levels of iodine and how much wakame you should have during pregnancy and breastfeeding.
How much Wakame should I consume per day?
There’s no set daily amount for wakame. But eating it in moderation can give you key vitamins and minerals without any side effects. The size of a healthy serving can vary based on your individual diet needs and limits, but two tablespoons (10 grams) of raw wakame can give you a good dose of key nutrients.
What are some ways to prepare and consume Wakame?
You can soften dried wakame by soaking it in water for ten minutes. It also helps remove extra salt. Feel free to use it in dishes like soups, salads, or rice bowls. You could also serve it as a tasty side dish with a splash of soy sauce or rice vinegar.
How should I store Wakame?
Store dried wakame seaweed in an airtight container at room temperature. Avoid direct sunlight to keep it fresh and stop it from spoiling. If you have rehydrated wakame, keep it in the fridge in an airtight container. It will last for a few days, but it’s best to eat it quickly for the best taste and quality.
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Medically reviewed by Dr. Aastha Manchanda 
Last updated: Apr 17, 2024
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