Seaweed
Overview
Seaweed provides iodine, EPA (in red algae), glycolipids, magnesium, and fiber, supporting thyroid function and brain health.
Within the BRAIN Diet framework, seaweed can be added to soups, stews, or salads and provides trace amounts of creatine (e.g., nori) and taurine.
Food Context
Synergies
- Part of diverse plant food strategy
Preparation
- Can be added to soups, stews, or salads
- Important for iodine intake (especially for plant-based diets)
- Low bioavailable EPA; consider algal oil for direct DHA
Essential Amino Acid Profile
Seaweed contribute plant protein. Pair with complementary protein sources (e.g. grains and legumes) for a balanced essential amino acid profile.
Recipes
Nutrition
Reliable composition data for this preparation are not yet available.
Recorded constituents
Bioactive compounds
| Compound / class | Content | Notes |
|---|---|---|
| Iodine | Present [3] | edible seaweed species |
- Iodine: Reported in edible seaweeds; species and preparation strongly affect content. [3]
Technical provenance
Iodine: Seaweed bioactives: A comprehensive review of nutritional and functional roles (2026). Composition review explicitly identifies iodine, magnesium and individual omega-3 fatty acids in edible marine algae; no single kelp panel represents the category. [3]
Substances
3 substances in this food
References
[1] Seaweed is a primary dietary iodine source supporting thyroid hormone synthesis. Arterburn et al. 2008. Algal-oil capsules and cooked salmon: nutritionally equivalent sources of docosahexaenoic acid
[2] Marine algae contribute variable B12 analogues and should be interpreted cautiously for cobalamin status. Watanabe et al. 2002. Characterization and Bioavailability of Vitamin B12-Compounds from Edible Algae.
[3] Seaweed bioactives: A comprehensive review of nutritional and functional roles (2026)