Nutrition II - Superfoods - Seaweed

Question 1

Seaweed: Description

Answer 1

Description: Microalgae are classified into three major groups:
* Red algae: Dulse, nori, laver
* Brown algae: Kelp, bladderwrack, wakame
* Green algae: Sea lettuce, spongeweed
(There are also blue– green algae e.g. chlorella – these are not seaweeds and discussed separately)

Question 2

Seaweed: Energetics

Answer 2

Energetics: cooling, moistens dryness

Question 3

Seaweed: Composition

Answer 3

Composition: wide-ranging vitamins and minerals, particularly iodine, iron and calcium; Nori is a good plant source of B12; good source of omega-3 fats; provides a range of amino acids

Question 4

Seaweed: benefits and clinical applications

Answer 4

• Antioxidants and anti-inflammatory
• Low thyroid function
• Healthy weight management
• Blood sugar control
• Elevated blood lipids
• Digestive and GIT health

Question 5

Seaweed: antioxidant and anti-inflammatory

Answer 5

Antioxidants and anti-inflammatory: Fucoxanthin, a carotenoid found incredible brown seaweed such as wakame, has powerful antioxidant effects. Seaweed has also been shown to reduce the production inflammatory proteins such as NF-kB and COZ-2

Question 6

Seaweed: low thyroid function

Answer 6

Low thyroid function: the high iodine content is useful for the production of T3 and T4.
* Bladderrack is considered the most therapeutically effective of the seaweeds for low thyroid function and associated weight gain; it is rich in bioavailable iodine, other minerals and amino acids including tyrosine to help support healthy thyroid function

Question 7

Seaweed: healthy weight management

Answer 7

Healthy weight management: an easy way to boost vitamins and minerals while being low in calories. Fibre increases satiety. Fucoxanthin has been shown to up regulate expression of ‘mitochondrial uncoupling protein 1 (UCP1)’, a key molecule in metabolic thermogenesis – decreasing fat accumulation

Question 8

Seaweed: blood sugar control

Answer 8

Seaweed intake promotes better glycaemic control. This is been associated with improved insulin sensitivity through its effects on the tyrosine phosphatase enzyme (enhances the effect of insulin); useful for insulin resistance

Question 9

Seaweed: elevated blood lipids

Answer 9

Elevated blood lipids: consumption of seaweed is linked to reduced serum triglycerides and improved LDL: HDL ratio. The effects are thought to be due to the gel-forming fibre in seaweed, which can bind cholesterol in the intestinal lumen leading to increased clearance of cholesterol

Question 10

Seaweed: digestion and GIT health

Answer 10

Digestion and GIT health: High in fibre; enhances growth of beneficial bacteria (supporting GI tight junctions) and supports bowel elimination. Nourishes inflamed digestive tract; ulcers, constipation, colitis

Question 11

Seaweed: uses

Answer 11

Uses:
* Eat: soups, curries, miso soup, rice, salad, wrapped sushi, or dried and sprinkled on food. Aim for 1 tbsp per day as a therapeutic dose
* Beauty: used in Bath, body wraps, masks, and skincare due to the hydrating, anti-inflammatory and antioxidant rich properties. Can also be effective for acne, eczema and psoriasis
Caution: seaweed can accumulate toxic heavy metals including cadmium, Mercury and lead. Use organic, clean sources

Seaweed recipe ideas: www.cornishseaweed.co.uk

Question 12

Seaweed in food

Answer 12

Using seaweed in food:
* Dulse is a seaweed with a softer, chewy texture. It is usually eaten in its dried form as a snack
* Kelps are usually dried into sheets and added during cooking. They may also be soaked in water to soften them before eating
* Kombu is a brown Kelp popular for its strong, mineral-rich flavour which is often used in soups
* Arame is another kelp which has a mildly sweet flavour and firm texture which makes it an appealing addition to many dishes. It is sometimes sold as granules or flakes and is a salt substitute
* Kelp noodles are a good gluten-free alternative