7 Nori Health Benefits That Confirm Its Superfood Status - Indoors Beauty

7 Nori Health Benefits That Confirm Its Superfood Status

7 Nori Health Benefits That Confirm Its Superfood Status

In a world the place chlorophyll water saturates our social feeds and demand for inexperienced juices depletes our financial institution accounts, it’s apparent: getting extra of the great things is prime of thoughts. And whereas we’re all doing the work of incorporating leafy greens into our meals, a brand new class of superfoods is taking the wellness trade by storm. In 2023, we’re seeking to the ocean as a supply of nutritional vitamins and vitamins—and that’s the place a rising curiosity of nori well being advantages comes into play.

Of course, nori has lengthy been a staple superfood in Asian cultures. But within the West, significantly amongst Millennials and Gen X, nori goes means past our sushi orders. Seaweed snacks are flooding the market and the wellness-obsessed amongst us are experimenting an increasing number of with nori in our personal kitchens. (For context, Pinterest reported a 245% enhance within the search time period “seaweed snacks recipes.”)

Featured picture by Ashleigh Amoroso.

Image by Kate LeSueur

Nori Health Benefits: A Dietitian Weighs In

But we can’t emphasize it enough: while the sea veggies appear to be going “mainstream,” nori and the like are crucial components of cuisines including Japanese, Korean, and Filipino food. They’re nutrient-dense, rich in vitamin C and iron—but nori health benefits stretch even further.

For insight into the superfood staple, we spoke with Chicago-based Registered Dietitian May Zhu. Below, May shares all the things from nori’s key advantages to artistic and scrumptious methods to include the seaweed into your on a regular basis weight loss program. Keep studying for all it is advisable to know.

What are the well being advantages of nori?

As we prefaced above, put together your self: nori well being advantages are huge. It’s a stable decide for all the things from fiber to phytonutrients to antioxidants. (And PSA: it’s time to make nori part of your anti-inflammatory routine.) Below, May breaks it down additional.

May help fireside well being. 

Nori incorporates omega-3 fatty acids (EPA, particularly) which helps decrease the chance of coronary heart illness when consumed as a a part of a nutritious diet low in saturated fat.

Contains anti-inflammatory properties.

Antioxidants in sure edible sea greens block the COX-2 enzyme (also called cyclooxygenase-2 enzyme) and in return additionally reduces an inflammatory mediator referred to as prostaglandin E2 (PGE2). Both are largely identified to be accountable for inflicting irritation. The polyunsaturated fatty acid content material, together with important fatty acids EPA and DHA, additionally might contribute to the anti-inflammatory effects.

May assist stability blood sugar and enhance satiety.

Nori incorporates small quantities of protein and fiber, which collectively may help curb starvation and enhance satiety. 

Contains bio-available iron.

In a study carried out on the University of Hawaii, 13 types of edible seaweed had been studied. It was discovered that nori supplied extra bioavailable iron (the out there quantity our our bodies can take in) in comparison with what you get from consuming the identical quantity of spinach. Iron helps the immune system and impacts the way in which our physique produces and makes use of vitality. 

May help hair and pores and skin well being. 

Iodine aids in selling wholesome pores and skin and nails. It works at the cellular level to regenerate decrease layers of the pores and skin. Conversely, iodine deficiencies can result in dry pores and skin and hair.

Good supply of vitamin C.

A 2/3 cup serving of nori incorporates round 65% the day by day really useful worth of vitamin C, which the physique must help immunity, bone, and pores and skin well being. 

May help intestine well being.

Nori incorporates fiber that consists of pure polysaccharides, which act as a prebiotic to advertise a wholesome intestine microbiome. A wholesome and diversified gut microbiome can help immunity and higher digestion.

Image by Ashleigh Amoroso

What particular nutrients in nori make it a supportive food for your health?

Vitamins and Omega-3 Fatty Acids

In short, nori is dried seaweed (classified under red algae), which is low in calories and contains nutrients like vitamins A, B, and C. It also contains omega-3 fatty acids (EPA), which are essential fatty acids that our bodies need but cannot make, so we have to obtain directly through food sources. Consuming foods with EPA can help support heart health by lowering the risk for cardiovascular disease. 


In addition, seaweed in itself is rich in iodine which can help support thyroid function. While iodine deficiencies in the US are rare, we have to obtain iodine specifically through food as well. The recommended daily intake for iodine is 150 micrograms for most adults (more for those who are pregnant or nursing). One serving (five grams) of dried nori provides around 116 micrograms of iodine, which is 77% of the RDI for adults. 

Remember: Diversify Your Diet

Remember that a healthy diet is about our total food choices over time and not just one meal or food, so nori can definitely be a part of a nutritious diet in moderation. One of the best things we can do for our health is to diversify our food choices to keep our nutrient and mineral varied. 

Image by Kate LeSueur

Is seaweed safe for everyone to consume?

Seaweed is generally safe in moderate amounts for most healthy people. While seaweed does not contain the same animal proteins found in shellfish, there is a risk of cross-contamination. Therefore, if you have a severe shellfish allergy it’s generally recommended to avoid seaweed as well. In addition, if you are on any medications or have an underlying health issues, it’s best to consult with your doctor before adding nori to your diet to avoid any interference with medications.

And while the iodine in nori can support thyroid health, overconsumption can worsen symptoms in those who are dealing with hypothyroidism, so it’s best to limit or consume in moderation if you struggle with the above. 

Image by Ashleigh Amoroso

How to Add Nori to Your Diet

Nori can be an incredibly versatile ingredient to give your meals an extra nutrient boost. It’s naturally salty and provides an “umami” flavor. In addition to being a snack on its own or part of sushi, nori sheets can be used as wrap, added in soups for more flavor, or cut into smaller pieces and used as a garnish for salads or rice bowls. I love recipes like this easy Nori Rice Bowl w/ Tofu and Avocado or Nori Seaweed Popcorn

Mori Nori Recipes to Try


About the Author

Leave a Reply

Your email address will not be published. Required fields are marked *

You may also like these