Wakame seaweed in a bowl

Top 5 health benefits of sea moss

Published: October 12, 2021 at 4:01 pm
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营养学家克里·托伦斯(Kerry Torrens)概述了海苔的最大健康益处,研究表明,这种海藻可以为甲状腺提供营养,支持心脏健康等。

Registered nutritionist, Kerry Torrens, explores sea moss – what it is, where it can be found and the health benefits associated with its use.

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What is sea moss?

Chondrus crispusis an edible海藻found growing in coastal regions of the Atlantic, including those in Europe and North America. Like other seaweeds, it’s a rich source of many of the harder-to-get nutrients.

它通常称为海苔藓,其主要烹饪用途是增厚剂Cargageenan。食品制造商经常使用素食主义者友好型和良好的全能乳化剂。但是,在家庭环境中,您更有可能以补充形式找到海苔,而不是作为食谱成分。

以其名称,您可能希望海苔藓变绿色 - 实际上,它具有从绿色到黄色,红色,棕色甚至黑色的各种颜色可用。但是,最常见的品种是红色的,通常称为爱尔兰苔藓。

Discover our full range of健康福利指南and check out some of our favourite海藻recipes

营养benefits

Two tablespoons (10g) of Irish moss (raw) contains approximately:

4.9 kcals/21 KJ
0.15g protein
0.02g fat
1.23g碳水化合物
0.13g fibre
7.2毫克钙
0.89mg iron
14.4毫克镁
0.19mg zinc

Sourced fromU.S. Department of Agriculture: Agricultural Research Service

It’s worth noting that nutritional values will vary depending on the geographical location of the sea moss, the season of the harvest and how it’s stored and processed.

Top 5 health benefits of sea moss

1. May support thyroid health

我们的thyroid glandis responsible for releasing hormones to help govern our growth, energy, reproduction and repair. In order to do this, the thyroid needs a number of nutrients, one of which isiodineand another the amino acid, tyrosine. Both of these nutrients are found in seaweed, although in variable levels depending on the variety and how it’s stored and prepared.

2.可能支持肠道健康

海藻富含饮食纤维,其中大部分以polysaccharides, a fibre we can’t digest but the bacteria in our gut can – in this way it acts as aprebioticor food source for these beneficial gut microbes.

以这种方式加油肠道细菌有助于创造一个有利的环境,从而促进微生物,从而为我们带来最大的好处。正是这些肠道细菌,除其他外,它们通过生产有益的化合物来帮助我们的健康short chain fatty acids

3. May support immunity

The harsh conditions of the coastal waters in which seaweed, like sea moss, have evolved to survive has meant they’ve developed an enviable defence mechanism. As such, they are rich in phytochemicals which, when consumed, providehealth benefits包含immune modulation并改善了消费者的免疫反应。

4. May improve blood sugar control

学习suggest that including seaweed as part of a healthy, balanced diet may support blood sugar management and potentially降低2型糖尿病的风险。这部分感谢类胡萝卜素和类似的化合物富迦黄, which helps to reduce insulin resistance and support better blood sugar control. Thehigh fibre海藻中的含量也在帮助减慢消化速度方面发挥作用。

5.可能支持心脏健康

海藻,包括海苔,是最好的植物来源之一omega-3脂肪酸, which are essential for health, and especially so for the heart and cardiovascular system. Studies suggest that seaweed may improve cholesterol balance and act as ablood thinner, reducing the risk of heart disease.

值得注意的是,尽管一些研究检查了海苔的影响,但许多研究都使用了替代海藻物种。因此,需要更多的研究来阐明我们对海苔上人类饮食中的特定健康影响的理解。

Is sea moss safe for everyone?

Being rich in the mineral iodine, seaweed, including sea moss, is especially useful for those following a largely plant-based diet. However, while theiodine内容使海藻对甲状腺健康有益,消耗过多的可能有一个detrimental effect。For this reason, theBritish Dietetic Associationrecommends seaweed is not eaten more than once a week, especially during pregnancy.

If you’re on blood thinning medication such as warfarin, your GP or dietitian may suggest you monitor the vitamin K-rich foods, like seaweed, in your diet to ensure you eat similar amounts consistently. Another nutrient which seaweed is high in is potassium. Certain medications work by raising the potassium levels in the blood, so if you are taking one of these, you should be careful when eating foods rich in potassium, like seaweed.

Seaweed can soak up and store minerals in high amounts, and may accumulate toxic heavy metals such as cadmium, mercury, aluminium and lead. That said,一项研究表明毒性风险似乎很低,尽管最好与其他海蔬菜一样适度食用海苔。

If you’re on prescription medication, have a relevant medical condition or have other related concerns, speak to your GP for further guidance.


This article was last updated on 29 September 2021.

克里·托伦斯(Kerry Torrens)是一名注册营养师(MBANT),并拥有个性化营养和营养疗法的研究生文凭。她是英国营养与生活方式医学协会(Bant)的成员,也是食品作家协会的成员。在过去的15年中,她一直是许多营养和烹饪出版物(包括BBC Good Food)的作者。Bet188亚洲

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