Edible Seaweed: Varieties, Composition and Uses

Many people pay attention to their figure and look for new ways to reach their goals every day. While a balanced diet and regular physical activity remain essential, some products are presented as ways to support the process. Do sea vegetables (seaweed) belong in that category? Here’s a closer look at the role attributed to so-called “slimming” seaweeds: the main species, how to consume them, edible seaweeds and seaweed treatments.

Which seaweeds are associated with weight loss?

Seaweeds contain minerals, vitamins and trace elements, in amounts that vary by species. None of them, however, is a slimming food on its own, and it is important to choose carefully which one to consume.

Arctic seaweed

Also known as laminaria seaweed, arctic seaweed is often mentioned in discussions of weight loss. It notably contains alginic acid. However, its purported effects on the figure have not been established: seaweed does not replace a balanced diet and regular physical activity.

Freshwater seaweed

Freshwater seaweed (Chlorella vulgaris) is a green microalgae that first appeared around 2 billion years ago. This single-celled freshwater algae is found in the wild in lakes and ponds across the world. Measuring between 2 and 10 microns, it is rich in proteins and essential nutrients. It is used in some slimming skincare products.

Fucus Vesiculosus seaweed

This seaweed is well known in discussions of weight loss. It is a brown algae typically found along the coasts of the North Sea, the western Baltic Sea, the Atlantic and the Pacific. Fucus is also known as bladderwrack and is used in traditional medicine. Its purported effects on the figure have not been established. If you have any medical questions, ask a doctor for advice.

How to consume or use seaweed?

Adding seaweed to your diet is very popular today. Thousands of species exist in nature, in a range of colours and across many regions. Their effects on the figure remain poorly understood and have not been established.

There are several ways to use seaweed. Depending on the species you choose, you can add it to meals or hot drinks. Amounts range from 1 g to 5 g per day, as some seaweeds have laxative properties above these amounts. You can also consume certain seaweeds as powder-filled capsules or flakes. Seaweed is also available in patch form.

Do not exceed the indicated amounts, as most seaweeds have a high iodine concentration and, at high doses, they can cause side effects such as diarrhoea or other discomfort. If in doubt, ask a doctor or healthcare professional for advice.

Edible seaweeds for everyday eating

There are several edible seaweeds to include in a varied diet.

• Spirulina

Spirulina is a blue-green algae found in the lakes of the intertropical belt, particularly in South America and Africa (notably Chad). Spirulina contains around 70% protein and up to 15 times more beta-carotene than carrots, along with B vitamins including B12. This seaweed is consumed in its dried form — as flakes, granules or powder sprinkled over salads, warm dishes or soups. It is also available in tablet or capsule form, which is a practical option for those who find the taste too strong.

• Wakame

This brown seaweed is widely consumed in Japan. It has a well-balanced amino acid profile and is high in calcium. It contains fucoxanthin, one of its pigments. It can be eaten raw, though many people prefer to cook it and serve it as a side dish alongside grains, vegetables and fish.

• Agar-agar

This red algae is highly popular across Asia, especially in Japan and China. Its name comes from the Indonesian language and means “jelly”. Agar-agar is well known for its remarkable gelling properties. This seaweed contains around 80% mucilaginous fibres, which have the property of swelling. Agar-agar comes in the form of a fine powder that must be boiled in water. It can be used as a plant-based alternative to animal gelatine in desserts and baked goods, and can also be dissolved into herbal teas or soups.

Seaweed and diet: what to keep in mind

Seaweeds are neither a slimming food nor a shortcut: none of them causes weight loss on its own, and their purported effects on the figure have not been established. They can, however, bring variety to your plate, with briny flavours, original textures and new ways of cooking vegetables, grains or fish.

Their iodine content calls for some caution. If you have a thyroid disorder, are undergoing treatment, are pregnant or are breastfeeding, ask a doctor for advice before eating them regularly or taking seaweed-based supplements. Preferably choose seaweeds whose origin is clearly indicated, follow the amounts recommended on the packaging and vary the species rather than always eating the same one.

Finally, to take care of your figure, nothing replaces a balanced diet, good hydration, sufficient sleep and regular physical activity suited to your preferences and your pace.

Seaweed treatments to take care of your figure

Beyond eating seaweed, there is another way to use it: seaweed treatments, appreciated as a way to take care of your figure.

One option is a seaweed wrap — a type of body mask made from a cream derived from warm seaweed. The cream is applied all over the body and left to work. The therapist applies the cream before wrapping the client in transparent film and covering them with a heated blanket. The heat rises quickly and the client sweats a lot. A seaweed wrap is above all a moment of well-being.

Also read: Cold and belly fat: what should we make of it?

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• Seaweed: Composition, Uses and Recipe Ideas

Useful categories: Slimming Nutrition, Slimming Solutions.

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