Sea Moss: Uses, Benefits, Side Effects & More!
By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Jun 12, 2024Click to rate this article!
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By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Jun 12, 2024Table of Contents
Sea moss, otherwise known by its scientific name Chondrus crispus, is a type of red algae. It mostly grows in the coastal areas around the Atlantic Ocean. With a rich list of nutrients, it’s gaining fame as a natural supplement. As people grow more fond of alternative medicine, sea moss is becoming a popular choice for a wide range of nutrition and health requirements.
In this article, we’ll be looking closely at what makes up sea moss, its various types, and what it offers nutritionally. We’ll also discuss how we can use sea moss, either in food, cosmetics, or as a traditional medicine. Lastly, we’ll discuss the possible health benefits; and the potential risks one might face when they add sea moss to their diet. We’ll also guide you on how you can prepare sea moss and the factors to consider when choosing a sea moss product.
Did you know?
Sea moss, also known as Irish moss, is an edible seaweed that is part of the Rhodophyta family of red algae. The Atlantic coastal regions of both Europe and North America are its primary growth areas. Sea moss is a flexible plant that can change in shades, influenced by factors like water temperature and where it’s located on the globe. Its main use is as a natural thickening agent due to its carrageenan content, with applications in cooking, cosmetics, and medicine.
Sea moss comes in various colours like green, yellow, red, brown, and black. The red sea moss, more commonly known as ‘Irish moss,’ is most common. While all these varieties come from the same Chondrus crispus family, their nutrient content and potential health benefits could differ based on their exact growth conditions.
The various types of sea moss and their interesting characteristics are described in the table below.
| Types of Sea Moss | Description |
| Green sea moss | Rarest type, less common than other colours |
| Yellow sea moss | Grows when red sea moss is exposed to sunlight |
| Red sea moss (Irish Moss) | Most commonly used, known for its thickening properties |
| Brown sea moss | Popular in cosmetic applications |
| Black sea moss | Growing popularity, similar characteristics to red sea moss |
Sea moss may not look like much, but it’s packed with nutrients. It contains key vitamins and minerals required for overall health. It even has antioxidants, which are proposed to offer immunity against oxidative stress and support a healthy immune system.
It’s high in vitamins like A, C, D, E, and K, along with B-group vitamins such as B1 (thiamine), B2 (riboflavin), B3 (niacin), and B9 (folate). Essential minerals like calcium, magnesium, iron, zinc, copper, manganese, phosphorus, potassium, and iodine – a mineral that our thyroid needs to work well, are also found in sea moss.
Apart from the micronutrients, sea moss also offers some macronutrients your body requires. For one, it has dietary fiber, which is good for digestion and helps promote bacteria that are good for the gut apart from proteins (0.15g/10g), carbohydrates (1.23g/20g), and fat (0.02g/10g).
Sea moss is home to trace elements such as selenium, key for the activity of antioxidant enzymes, and vanadium, which could help control blood sugar levels. It is also a very low-calorie substance providing 4.9 kcal of energy per 10g serving size.
Research has found that paint made from sea moss helps to prevent things like algae and other organisms from sticking to ships’ bottoms. This process is called anti-fouling. It was found that when this extract was put into special paint and tested in the ocean, it kept ships cleaner for about 6 weeks. More studies are going on to make paint last even longer.
Dr. Siddharth Gupta
Sea moss, with its wealth of nutrients and low-calorie content, has many potential uses in our day-to-day lives which are described below.
In cooking, sea moss gives thickness thanks to its natural thickening agent, carrageenan. It’s great for soups, stews, sauces, and salad dressings, as well as sweets like puddings and ice creams. Besides its thickening ability, sea moss is packed with nutrients that bring more potential health benefits to these dishes.
Sea moss serves to moisturize and nourish your skin as well and is used in skincare products like face masks, creams, and serums. Because it’s rich in vitamins and minerals, and it is proposed to hydrate, soothe, and rejuvenate the skin while reducing inflammation, redness, and common skin problems.
Sea moss has been used in traditional medicine, especially in Ireland and the Caribbean, for many centuries. It’s been used to promote immunity, aid digestion, soothing respiratory ailments, and alleviate joint pain and inflammation.
Currently, research is being done to include sea moss extracts in agriculture. These extracts on plants can enhance growth and drought resistance. One study on tomato plants with Chondrus crispus extract showed taller, stronger growth despite water shortages. The extract’s unique proteins help in drought tolerance which can be used for better farming and gardening practices.
Dr. Rajeev Singh
Just like any other natural food, sea moss has a range of potential health benefits backed by both science and anecdotes. But it’s key to note that more studies are needed to fully grasp the extent of this sea vegetable’s potential benefits.
Because it has a lot of iodine, sea moss is said to play a key role in supporting thyroid function, a gland in charge of various processes like growth, metabolism, and reproduction. Intake of the right amount of iodine is needed for producing thyroid hormones.
Sea moss, thanks to its dietary fiber content, is said to promote healthy digestion and acts as a prebiotic, fostering the growth of beneficial bacteria in the gut. In turn, this helps improve nutrient absorption, offers protection against harmful bacteria, and contributes to better bowel regularity.
Sea moss is filled with antioxidants and essential nutrients that are proposed to help the immune system, providing strength and resilience against common infections, viruses, and harmful bacteria. Plus, its proposed anti-inflammatory properties may reduce the symptoms of respiratory illnesses such as colds and flu.
Some research suggests that sea moss may aid in avoiding certain types of cancer. Its antioxidant content may neutralize free radicals and protect cells from mutation and damage linked to the development of cancer.
Early studies suggest that sea moss may have neuroprotective effects, protecting the brain and nervous system against damage from oxidative stress and inflammation. Some studies even suggest that sea moss might be beneficial in managing neurodegenerative diseases like Parkinson’s and Alzheimer’s. Still, more research is needed to confirm these findings.
Should you choose to add sea moss to your diet, it may help regulate your blood sugar levels due to its abundance of dietary fiber, which slows digestion and reduces the impact of glucose on blood sugar levels. Moreover, certain compounds found in sea moss have been linked to improved insulin sensitivity and increased glucose uptake in cells. More research is needed concerning this.
One of the main potential benefits of consuming sea moss lies in its positive effect on heart health. Rich in omega-3 fatty acids and other essential nutrients, sea moss may lower bad (LDL) cholesterol, reduce the risk of blood clot formation, and improve overall cardiovascular health.
Using sea moss in skincare products showcases its positive effects on skin and hair health. Filled with natural minerals and vitamins, it nourishes and rejuvenates hair while maintaining skin hydration and elasticity. It may also soothe redness, inflammation, and dryness, giving skin a healthy glow.
The nutrient-rich profile of sea moss makes it a good supplement for those looking to boost their energy levels and speed up muscle recovery after strenuous workouts. Its essential amino acids, vitamins, and minerals are proposed to aid in regenerating cells and repairing muscle tissue, helping to restore the body’s energy balance.
Though not backed by science, some personal accounts suggest that sea moss may have a positive effect on fertility in both men and women. This is mainly thanks to its rich store of essential vitamins and minerals that support reproductive health and hormonal balance.
A lot of studies have shown the health-beneficial properties of sea moss, yet further large-scale human research is needed to corroborate these.
While sea moss has many potential benefits, it’s important to be aware of the possible risks and problems tied to its use.
It’s possible to have side effects if you eat too much sea moss, like any nutrient-rich food. For instance, taking too much of the iodine-rich sea moss can lead to an imbalance in your thyroid, leading to conditions like hypothyroidism (underactive thyroid) or hyperthyroidism (overactive thyroid).
Allergies to iodine, shellfish, and sulphur can make you have allergic reactions to sea moss. So, be careful with it if you’re in this group as it may cause symptoms like itching, redness, and swelling.
Unfortunately, sea moss grown in dirty waters can take in toxic heavy metals such as cadmium, mercury, aluminum, and lead. Eating this plant could mean you consume these harmful metals. Also, there are risks of being exposed to harmful microorganisms and other pathogens when eating sea moss taken from polluted waters.
If you want to eat sea moss, it’s important to prepare it well to enjoy its benefits and avoid potential risks.
The best sea moss is one that has been sourced from clean waters and harvested with care for the environment. An even better choice is organic sea moss produced under controlled conditions as it reduces the risk of contamination with heavy metals and supports good practices that respect the environment.
To prepare sea moss at home, first, wash the raw plant material well to get rid of any dirt, tiny particles, or sea salt. Next, soak it in clean water overnight to soften it and get rid of any lingering impurities.
After the soaking and rinsing are done, mix the sea moss with clean water until you get a smooth gel-like structure. Move the mixture to a container that has a lid and put it in the fridge to let it turn into gel overnight.
After sea moss gel is ready you can now use it in different recipes, allowing you to benefit from its gelling properties as well as nutrients. You can mix it into soups, stews, salad dressings, smoothies, or even sweet dishes like pudding.
You can turn sea moss gel into DIY cosmetic products like face masks and moisturizing creams. Just combine the gel with other nourishing ingredients like honey, aloe vera, or essential oils, to get skincare that suits your skin’s requirements. Always do a patch test before using it.
When choosing a sea moss product, be it in gel, powder, or supplement form, there are several key factors to consider.
Trust a sea moss product that is sourced the right way. The best option would ideally come from clean ocean waters. Also, organic sea moss grown under controlled conditions provides a cleaner and safer product by reducing the risk of contamination with heavy metals or other pollutants.
Certifications such as USDA Organic, Non-GMO Project Verified, and Fair-Trade Certified are good indicators that a product meets high standards in production and harvesting methods.
Also Read: Seaweed Benefits: Unraveling the Secrets of This Superfood
Sea moss, a red algae packed with nutrients, offers potential health benefits due to its mix of vitamins, minerals, antioxidants, and fibers. While we need more research to fully explore the range of benefits on offer, sea moss has the potential to support good thyroid health, improve gut function, better heart health, improve the immune response, and much more.
Adding sea moss to your daily routine may have positive effects on your overall well-being when you source, prepare, and consume it properly and in moderation. However, as with any natural supplement, it’s always smart to discuss with a healthcare professional if you’re planning to use sea moss, especially if you have certain health conditions or sensitivities.
There’s not enough scientific evidence directly linking sea moss to weight loss. However, its dietary fiber content and the potential impact it has on gut health and blood sugar control could help with weight management. Still, we need more research to firmly establish a link between sea moss and weight loss.
While most people can safely consume sea moss in moderation, those who are allergic to iodine, shellfish, or sulphur should avoid it. It’s best to discuss with your healthcare provider to make sure sea moss is a good fit for your unique needs and situation.
The “secret” benefits of sea moss lie in its nutrient-dense nature. It’s full of vitamins, minerals, antioxidants, and fiber, which serve many functions in our bodies and may lead to overall health improvements. But keep in mind that some claims need more scientific backing. Always consult your healthcare provider before including sea moss in your daily routine.
People with allergies to iodine, sulphur, or shellfish should not consume sea moss as it may cause allergic reactions. Also, pregnant, and breastfeeding women and those with thyroid disorders or on certain medications should discuss with their healthcare provider before using sea moss.
Due to its rich iodine content, you may not want to eat sea moss every day. Moderation is key here. So, ask your healthcare provider about what doses and how often sea moss should be included in your diet.
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