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This article presents information on the nutritional public health drives promoted by governmental organi-
this group are alginates, carrageenans, and agar, depend- in the diet would be lower.15 In comparing Laminaria
ing on the type of seaweed. These fibers are not digested digitata (Kombu) with brown rice, the seaweed shows a
to any great extent in the gut. Some show some fermen- higher level of total fiber (6.2% versus 3.8%, respec-
tative capacity in the lower intestine, but the nature of tively).16 This seaweed also has a balance of soluble
soluble seaweed fibers is such that their passage through (5.38%) and insoluble (0.78%) fibers15 and does not
the gastrointestinal tract occurs largely without digestion. contain much of the starchy carbohydrate that is present
In addition, the fibers can increase feelings of satiety and in brown rice, possibly leading to a negligible glycemic
aid digestive transit through their bulking capacity.14 load.
Porphyra umbilicalis, which is normally processed into The guideline daily amount of dietary fiber is 24 g
‘Nori’ sheets, contains slightly more fiber than bananas per day.17 Based on this amount, seaweeds can provide
in direct weight comparison (3.8 g versus 3.1 g per 100 g, up to 12.5% of a person’s daily fiber needs in an 8 g
respectively) (Table 2), although the amounts consumed serving (Table 3). This is a relatively large amount on a
4100
24250
2030
2300
670
3650
1400
920
43030
RNI
%
bles; it also indicates that seaweed may be a valuable
Iodine*
fiber source as a food component. When combined with
its texturizing properties, the use of seaweed as a func-
mg/8 g
0.94
tional nutrient seems worthy of exploration.
5.8
2.8
3.2
5.1
1.9
1.3
60.3
34
The nutritional role of alginates from brown sea-
weeds has been reviewed and shown alginates to be
15.1
potentially beneficial in gut health, contributing to water
RNI
%
54
254
37
42
74
24
140
157
binding, fecal bulking, and decreasing transit time.18 The
Iron*
3.26
4.7
22.1
1.3
3.7
6.4
2.1
12.2
13.7
the water-holding and -binding capacity of the polysac-
charide.19 This helps decrease colon transit times, which
2.5
RNI
22
12
14
6
16
21
5
Copper*
0.03
0.25
0.06
0.3
0.2
23.3
31.4
%
transit times.
10
17
2
Sodium*
mg/8 g
MINERAL CONTENT
375.6
302.8
127.6
503.2
160
374
84
272
32
21.8
25.3
16.2
61.2
RNI
24
124
93
195.6
65.6
48.8
183.6
24
76
372
280
16.7
7.5
5.6
6.1
RNI
%
Potassium*
584.8
264.8
196
216
37.1
9.1
RNI
%
17
Calcium*
93.6
74.4
119.6
184
24
260
64
Himanthalia elongata
Porphyra umbilicalis
Enteromorpha spp.
Laminaria digitata
Palmaria palmata
Chondrus crispus
daily intake of ‘Kombu’, as used in Asian cooking, Omega-3 and omega-6 compete for the same metabolic
g/8 g % RNI g/8 g % RNI g/8 g % RNI g/8 g % RNI g/8 g % RNI g/8 g % RNI g/8 g % RNI g/8 g % RNI
0.34
2.3
4.6
13.3
mg per 100 g wet weight, respectively.35 In a per-portion
2
15
comparison, 8 g of Porphyra umbilicalis (Nori) provides
C*
9 mg of vitamin C, or 15% of the RNI.12,15 This adds to
209.2
1378
1232
9040
2760
8000
40000
the evidence that seaweeds can contribute to nutritional
intake in a balanced diet (Table 8).
Seaweeds are also one of the few vegetable sources
20.5
38.5
3
17
65
360
of vitamin B12. Ulva lactuca can provide this vitamin in
B12*
0.5392
0.288
This may provide an alternate source of vitamin B12 for
0.24
0.92
5.04
1.4
vegetarians or vegans. The red seaweed of the Gracilaria
PROTEIN CONTENT
0.3
10.5
0.1
NA
NA
1400
40
B3*
2.5
1.5
5.4
1.2
4.8
33
36.5
Palmaria palmata
dry portion)*