Nutritionists Explain Why Seaweed Is Incredible for Your Health

Seaweed Might Just Be the Food Your Diet Is Missing

It’s a nutritional powerhouse.
By Perri O. Blumberg   Published: Aug 18, 2022

This article is a repost which originally appeared on Men’s Health.

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· There are many types of seaweed suitable for human consumption.

· Many ingredients for cooking and food additives are derived from seaweed.

· Seaweed can be an excellent source of vitamins, minerals and fiber.

DON’T UNDERESTIMATE the power of seaweed for your diet.

“Seaweed is a salty, slightly fishy tasting food that is found in oceans around the world,” says Wendy Lord, R,D., consultant for Sensible Digs. “It has been used in Japanese cuisine for centuries, and due to its high nutritional value, it was used as a tax [payment] and served in imperial courts and shrines as early as 3000 B.C.”

“Seaweed has been a staple in Asian diets for thousands of years, but it’s only become popular in North America in the past few decades. You can harvest it yourself if you’re near an ocean, but it’s also available in many supermarkets,” says Kim Yawitz, R.D., a gym owner in St. Louis, MO.

Yawitz notes that seaweed can be a bit tricky to identify on store shelves because most ready-to-consume products are labeled by species, not simply as “seaweed.” She says some of the most common varieties to look out for in North America are nori, wakame, kombu, kelp, sea lettuce, and dulse. “You can find these products in the form of sheets, strips, and noodles, often in the Asian foods aisle.”

Yawitz says that it’s also possible to consume seaweed without even realizing it. “Some types of seaweed—like carrageenan and agar—are used as thickeners for creamers, cottage cheese, jellies, meat products, and other packaged foods,” she says.

Here’s everything you need to know about seaweed, including the superfood’s health benefits and nutritional stats.

What is seaweed?

Seaweed, also known as macroalgae, refers to vegetables from the sea or another body of water. Yet not all seaweed is edible.

“Seaweed is an umbrella term for thousands of different species of algae that grow in oceans, lakes, rivers, and other bodies of water,” says Yawitz. “In addition to providing nutrients and shelter for marine animals, seaweed filters pollutants from the water,” she says, adding that while most saltwater seaweed is edible, freshwater algae shouldn’t be eaten due to a higher risk of toxicity.

Now, let’s dive into some of the better-known types of seaweed enjoyed by humans.

First, you’re likely familiar with dried nori sheets, which are used with rice to make sushi. “It is made from the dried red seaweed called pyropia. After harvesting, it is cleaned and minced before being laid out on flat trays to dry into sheets,” says Lord. “Besides sushi, nori adds the slightly sweet, salty ocean taste to noodle dishes, soups, and salads. It also makes a crispy snack.”

Other popular seaweed species? “Kombu, wakame, and hijiki are common types of seaweed used to make soups and broths and to add flavor to stews and casseroles. Kombu is a source of glutamine, an amino acid that gives this type of seaweed its rich umami flavor,” says Lord, noting seaweed can also be ground and sprinkled over food in place of salt. Try cooking rice with kombu to impart a hint of umami flavor.

“Arame is a good option to consider if you are looking for a milder, less fishy sea vegetable. The flavor is mild and slightly sweet, and the taste of the fish is more subdued,” she adds. “Arame has a firm texture, making it a versatile ingredient in soups, sauces, stews, and salads, but the dried arame must be reconstituted before being used.”

Is seaweed nutritious?

As Yawitz puts it, just like carrots have different vitamins and minerals than peppers, different types of seaweed vary a bit in terms of nutrients. “But in general, seaweed is a good source of iodine, manganese, folate, antioxidants, and fiber,” she says.

Seaweed also has some good-for-you sugars in it. Yes, you read that right. “You might not think of sugar as being particularly healthy, but seaweed also contains specific types of sugar that are thought to improve health,” says Yawitz. “For example, fucoxanthins and alginate are both types of sugar that appear to regulate blood sugar, while fucoidans are sugars that have been shown to reduce inflammation and boost the immune system.”

Recently, many dietitians have been extolling the virtues of seaweed.

“For starters, it is an excellent source of soluble and insoluble fiber, which are important in our diet to promote gut health and keep blood sugar levels and cholesterol in check. Soluble fiber, in particular, is essential for maintaining the ideal balance in the gut microbiome — the bacteria living in the digestive system,” says Lord. “Depending on the type of seaweed you are eating, the fiber content is between 36 percent to 60 percent of its dry weight, with the soluble fiber accounting for 55 percent to 70 percent of the total amount of fiber. Red algae, such as that used to make nori, has the highest soluble fiber content.”

It gets even better: “Some seaweed contains 10 to 100 times more vitamins and minerals than the equal amount of dry land vegetables or animal-derived foods,” says Lord, elaborating that the exact amount depends on the type of seaweed you are eating. Per recent research, the list of micronutrients found in seaweed includes:

  • Vitamin A
  • Vitamin D
  • Vitamin E
  • Vitamin K
  • Vitamin C
  • B-group vitamins: B1, B2, B9, B12
  • Calcium
  • Iron
  • Iodine
  • Magnesium
  • Phosphorus
  • Potassium
  • Zinc
  • Copper
  • Manganese
  • Selenium
  • Fluoride

What are the health benefits of seaweed?

Living forever. Well, perhaps that’s a stretch. But seaweed consumption might play a role in reaching centenarian status. “Seaweed is a diet staple in Okinawa, which has been home to some of the longest-living humans on earth. And while Okinawans certainly have other lifestyle habits that contribute to their longevity, some studies have linked seaweed with a longer lifespan,” says Yawitz. “In two large and recent studies, adults who ate the most seaweed had the lowest risk of dying from heart disease and stroke. Other, smaller studies suggest that seaweed oil could help reduce blood sugar levels, decreasing the risk for diabetes.”

Lord ticks off some more impressive potential health benefits of eating seaweed regularly: “Seaweed consumption has been associated with managing arthritis, diabetes, autoimmune diseases, eye conditions, and cardiovascular diseases. In brown algae, the active compound that is being studied with regard to health is fucoidan. It has not yet been approved for medical applications, but it can be bought in nutraceutical form. Research is promising and shows that it has antibacterial and antiviral properties. It also acts as an anti-inflammatory, anticoagulant, and antithrombotic agent. Plus, it can be used to prevent cancer, diabetes, Alzheimer’s, and Parkinson’s disease.”

Lord also says that brown algae are commonly used in traditional Japanese medicine to treat hypertension, goiter, obesity, sore knees, and relieve constipation. “Many of the health benefits of seaweed can be attributed to the variety of phytonutrients found in it,” she says. “Along with the vitamins and minerals, the phytonutrients help to prevent oxidative damage in the body and prevent disease.”

The best ways to eat seaweed

Convinced you should be adding seaweed to your diet more frequently? Here’s how to get started in the kitchen…

“Seaweed is most commonly used in Asian cooking, but its popularity is growing worldwide,” suggests Lord. “Almost any savory dish can be lifted by adding seaweed. It adds a salty, earthy flavor to soups, stews, broths, and casseroles.”

She adds, “If you are new to using seaweed in your cooking, it might be a good idea to opt for one such as arame, which has a milder flavor until you get used to it and feel ready for the stronger umami flavor that comes with other forms of seaweed. Nori sheets are most commonly used to make sushi, but they can be added to any number of dishes. You can snack on it as it is in the form of seaweed crisps, or cut it and add it to salads or cooked vegetable dishes. You can even grind it and use it to add flavor to your food instead of salt.”

Yawitz suggested adding a cup of miso soup to meal time—which typically has seaweed stirred into it—or to start your meal with a seaweed salad to boost your intake of sea greens. “You can also add seaweed to stir-fries, soups, steamed rice, or even smoothies,” she says. “Finally, seaweed snacks are a great alternative to chips and other salty snacks. You can buy them in stores or make them using a food dehydrator.”

 

A Nutrition PhD’s Advice & Tips For Optimizing Longevity

Yes, You Have Control Over Your Healthspan: A Nutrition PhD’s Advice For Optimizing Longevity

mbg Vice President of Scientific Affairs By Ashley Jordan Ferira, Ph.D., RDN

This article is a repost which originally appeared on mbghealth

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· Healthspan refers to the period of life where someone has good health.

· Healthspan is heavily influenced by diet.

· Supplements can also be used to increase healthspan.

Once upon a time, I had a pretty awkward and comical date in Santa Monica. I was new-ish to Los Angeles and decided to try out a dating site that was famous for its robust matching algorithms. However, on this particular evening on Pico Boulevard, their matching science was, well, not so robust.

I probably should have known something was awry when the handsome maitre d’ wished me “good luck” in a distinct, you’re-gonna-need-it kind of tone before taking me to the table where my date was already seated.

In lieu of a warm salutation, my date stood up, scanned me from toes to head (yes, in that particular order), and proclaimed with some audible disappointment, “You’re taller than your dating app profile said.” I replied, “It’s nice to meet you too” like any gracious Southern lady would, and proceeded to sit my tall self down. (I’m actually a not-so-tall 5-feet-6-inches, but as my dating profile clearly stated, “I like to wear heels,” so you know…do the math.)

The rest of that date could inspire a Saturday Night Live skit, but allow me to cut to the nutrition-relevant chase (since this article is about nutrition principles for a long and healthy life—I promise).

A nutrition Ph.D.’s long-range nutrition philosophy.

After asking my date the obligatory question about what he did for work, I kept the convo flowing by sharing that I was a dietitian and nutrition research scientist. As with lots of strangers, my occupation immediately inspired my date to share his personal foraging and dietary practices with no prompting at all.

Specifically, he shared that since he works best in the wee hours of the morning, he eats supper at around 2 a.m. Rotating between three particular fast food joints, he picks up the food earlier in the day and refrigerates it to enjoy later (you know, at 2 a.m.). To be clear, he does not work a night-shift job. He then went on to say with adamance that he did not like or consume fruits, vegetables, fish, or most “healthy stuff.” Why? His rationale: “Life is too short. I’ll worry about eating healthy later.”

While the daily video gaming and other hobbies he mentioned were never going to fit with my interests and use of time, his eating habits specifically were sounding alarm bells in my dietitian head. Given his nutrient-depleted diet, it took me everything not to convert our date into an emergency nutrition counseling session that at least covered vitamin C, omega-3s, and fiber for everyone’s sake. (OK, I’m 80% joking).

You see, our nutrition philosophies and game plans for the long term were categorically opposed. I threw a bright yellow mental penalty flag down on the dating field and called it quits (in my mind of course—after all, I needed to finish my salmon and vegetables first!).

And while a date might just be a date, its future potential certainly plays a role in deciding whether to prolong said dating journey. The longevity of our hypothetical relationship was doomed for a variety of dating site algorithm failures, but like any research-minded Ph.D. nutritionist might ruminate (OK, maybe just me): This man’s lack of actual longevity potential flashed before my eyes as his shocking nutrient-lacking lifestyle was revealed.

It was like he had zero dollars in his nutrition 401(k) account, and I’m sorry, but that just doesn’t add up to a lengthy partnership.

Healthspan is not fixed (it’s malleable!).

Whether you’re looking for a good nutrition life match or simply cooking dinner for yourself, do we actually know what constitutes longevity food? And do we have the luxury to worry about eating healthy later, as my date suggested? The science is quite clear on that: Nope. At least not if the goal of living on this earth is thriving (instead of just surviving).

Regardless of your life stage, now is always the time to prioritize nutrition and other healthy lifestyle practices (i.e., restful sleep, physical activity, healthy body composition, smoking cessation, moderate or scant alcohol consumption, etc.). But is starting earlier best? Absolutely.

And as it turns out, we even know that certain patterns of macronutrients, micronutrients, and phytonutrients (i.e., plant bioactives) and their timing of consumption are tied to longer healthspan.

It’s so important to note that healthspan is malleable! Like the ultimate alley-oop basketball move: Your genes might be the setup, but nutrition is definitely the follow-through. Suboptimal nutrition can be a weak-sauce layup that barely makes it into the net, while a nutrient-dense lifestyle is like a fabulously confident dunk with some impressive hang time.

Smart nutrition: the ultimate power play for longevity.

Beyond the obvious role of taking in enough nutrients every day (i.e., get serious about nutritional sufficiency, whether that means a truly comprehensive multi, effective vitamin D3 supplement, filling your omega-3 gap, or more), our body is nutrient-responsive.

That’s because nutrients are fabulously multifunctional. Aside from being delicious, nutrition has the ability to positively affect so many physiological pathways and outcomes. Here are just a few that come to mind:

‧ boots-on-the-ground antioxidant fighting power against oxidative stress via an array of antioxidant vitamins, minerals, and phytonutrients from plants (fruits, vegetables, herbs, and more)

‧ anti-inflammatory marine omega-3s for resolution of inflammatory pathways

‧ prebiotic fibers and probiotic microbes for robust gut health

‧ 24/7 cellular cleanup and rejuvenation activities like detoxification and autophagy (think glutathione, milk thistle, CoQ10, etc.)

‧ adaptogens and nootropics for mental resilience and cognitive performance

‧ normocaloric intake of plant-centric carbs, proteins, and fats within a defined intermittent fasting window (e.g., 12 hours each day) for healthy body composition and cardiometabolic health

‧ intricate interplay of food and nutritional bioactives with your genes and DNA via precision nutrition solutions (e.g., for MTHFR gene variants) and epigenetic mechanisms

Smart nutrition is like a strategic biohacking strategy you tap into daily to thrive for the long haul. A recent, comprehensive research review examined this fascinating area of longevity nutrition, so you’ll want to check out the highlights and key nutritional pillars that represent a literal investment in your future.

Longevity nutrition is core to mbg philosophy, too.

Of course, if you’ve read mindbodygreen content for any period of time, you’ll probably know the pragmatic power of nutrition for health and longevity. This is not just something we cover in a journalistic sense. Longevity nutrition is actually core to the mindbodygreen philosophy, our portfolio of products, and the way we live.

In fact, the suite of premium products in mbg’s longevity & vitality collection were created with your healthspan in mind. By taking longevity support to the next level, these bioavailable nutrients, botanicals, and bioactives transform your daily regimen for healthy aging.*

From the 30 trillion cells that make up the human body, to how we look and feel—the fact is the amounts, types, and timing of nutrients and phytonutrients we choose to consume are absolutely pivotal to our health today and tomorrow. Nutrition isn’t sitting on the sidelines. It’s a versatile quarterback calling the plays.

Whether that “play” is to keep your brain sharp as a tack, maintain strong muscles and bones, promote insulin sensitivity and blood glucose balance, elevate gut microbial abundance and diversity, bolster your resilience to stressors, ensure your immune defenses are game for inevitable challenges that will come, or nurture collagen production—ultimately, these are all longevity plays, individually and collectively. They all rely on smart nutrition rooted in science.

The takeaway.

Some matches simply aren’t meant to be. But thankfully, unlike dating sites and the unpredictable nature of some human relationships, the “algorithm” underlying longevity is less cryptic, and healthful nutrition is paramount.

 

Celery Benefits for Men: Fact or Fiction?

Does Celery Have Benefits for Men?

Written by Daniel Preiato, RD, CSCS on November 13, 2020 — Medically reviewed by Jillian Kubala, MS, RD

This article is a repost which originally appeared on Healthline

Edited for content

Consuming celery and its juice has become increasingly popular in recent years due to its purported health benefits, one of them being improved sexual health for men.

Despite the lofty claims of various media outlets, data on the specific health benefits of consuming celery remains limited.

Nevertheless, some may wonder whether consuming celery has benefits for men.

This article details the potential effects of eating celery on several markers of men’s sexual health.

Myths vs. science

Various myths are circulating regarding celery’s purported benefits. Here’s what science has to say about some of the most common ones.

Does celery increase androsterone levels?

Androsterone is a weak steroid metabolite of the sex hormone testosterone, which naturally occurs in both sexes, although to a greater extent in men than in women (1).

This hormone, in conjunction with others, contributes to male characteristics like body hair and is found in human sweat (1).

Several media sources claim that celery is packed with androsterone and thus can lead to increased testosterone levels and sex drive in men.

Although some studies show that celery contains androsterone, there’s no evidence that eating celery or drinking its juice increases androsterone levels or improves sex drive in men.

Could this veggie be considered an aphrodisiac?

Aphrodisiacs are foods or drugs that stimulate sexual desire.

Pheromones are chemical hormones that function outside of the body and play a role in various phenomena, one of which is sexual attraction.

Androsterone is considered a pheromone, as it’s found in small amounts in human sweat.

Some claim that celery can serve as an aphrodisiac due to its pheromonic properties when eaten, though little to no research has been conducted on this subject. Therefore, more data is needed to confirm this potential effect.

SummaryWhile several media sources claim that celery can boost androsterone levels and serve as an aphrodisiac, limited to no data supports this theory, and more research is necessary.

Other potential benefits

Though data on the specific effects of celery intake on male sexual health is limited, celery may provide some other potential benefits.

May promote fertility

Celery is high in vitamin C and phytonutrients, which are antioxidant plant compounds that have been shown to have anti-inflammatory properties.

While antioxidants can help reduce disease risk, they may also promote male sexual health.

More specifically, select human studies suggest that a high antioxidant intake can help improve sperm count and motility, both vital factors in male fertility.

One animal study observed an increase in sperm production when supplementing with celery leaf extract.

However, extracts are much more concentrated and don’t necessarily compare to eating celery or drinking its juice.

Moreover, additional human research is needed to determine the specific benefits of celery on male fertility.

May help lower blood pressure

Celery and its juice may also aid blood pressure control.

This is likely due to the naturally occurring nitrates found in celery, which can promote heart health and help lower blood pressure.

What’s more, high blood pressure has been repeatedly linked to erectile dysfunction in men.

That said, regularly consuming a wide variety of fruits and vegetables, including celery, may improve symptoms of erectile dysfunction, though more data is needed on this subject to establish its specific benefits.

Lastly, depending on the degree of high blood pressure, prescription drugs may also be required. As such, it’s best to consult your healthcare provider.

High in vitamin K

Celery is a rich source of vitamin K, with 1 cup (124 grams) providing around 30% of the daily requirement for men.

Vitamin K is an important nutrient for blood clotting and bone health.

While the bacteria in your gut produce some vitamin K, dietary sources are required to help meet the daily requirement, which is around 120 mcg for men.

Regularly eating celery is a great way to help maintain vitamin K levels, in turn promoting bone health and efficient blood clotting.

SummaryThough data on the effect of celery on men’s health is limited, it may provide a few potential benefits, including promoting fertility, regulating blood pressure, and providing a rich source of vitamin K.

The bottom line

Consuming celery and its juice is an emerging health trend that claims to offer various benefits related to men’s sexual health, though data is lacking.

While it may marginally contribute to fertility, as well as help regulate blood pressure, more data is needed to determine its specific effects on other factors surrounding male sexual health.

That said, including celery and its juice as a part of an overall balanced diet is an excellent way to improve your nutritional intake and reap the benefits of the antioxidants it provides.