What's Wakame? 5 Reasons To Add This Super Seaweed To Your Plate

Are super seaweeds the new superfoods? Green, red, and brown seaweeds are found in oceans around the world, and it's time to make room for them on your plate. In fact, you're probably already enjoying wakame (also known as undaria) without even knowing it. Traditionally used in cold salads like sunomono (a cucumber seaweed salad), or as toppings on tofu, rice, sushi, or soups, wakame is a type of edible brown seaweed popular in Japanese, Korean, and Chinese cuisine. But it is finding its way onto all types of menus thanks to its nutrient density and delicious umami flavor. 

Wakame is one of the highest food sources of iodine, which can help prevent hypothyroidism, a condition most commonly triggered by iodine deficiency. This is because iodine is key for thyroid hormone production and function.  

While the iodine content of wakame1 varies depending on where it is harvested, on average it has about 42 mcg of iodine per gram. The recommended daily allowance of iodine2 for adults is 150 mcg. 

Full of vitamins, minerals, and antioxidants, wakame, unsurprisingly, may have some heart-healthy benefits. Animal studies show that wakame can reduce cholesterol. Although there is limited research on humans, one study3 reported improvements in LDL, triglycerides, and body weight in men who followed a healthy Japanese diet compared to a Western diet. The intervention Japanese diet included seaweed as a staple food, suggesting sea vegetables may play an import role in cholesterol management and heart health. 

Thanks to its high omega-3 content, wakame may help to reduce overall inflammation in the body, which is a driver for many chronic diseases, including heart disease, diabetes, and digestive conditions. 

While most of the research on wakame and weight loss has been conducted in animals, the results have been promising. One study found that a carotenoid in wakame called fucoxanthin6 reduced body fat and triglycerides in mice, while another found that fucoxanthin stimulated fat oxidation, especially dangerous visceral fat, in obese mice.

While some reported benefits need more comprehensive research, existing studies show promise for improvements in heart health, inflammation, blood sugar, thyroid health, and weight loss.

Seaweed is often high in sodium, and, despite potential blood pressure-lowering properties, it may not be beneficial for all with high blood pressure. Rinsing and soaking in water can help to eliminate excess sodium.

Sea vegetables like wakame can contain heavy metals like lead, arsenic, mercury, and cadmium, so it is imperative to choose seaweed grown in regions with strict water pollution standards and from companies that regularly test for contaminants.