Seaweed Wakame (Raw)
Seaweed Wakame, a nutritious and flavorful edible seaweed, is widely used in Japanese cuisine, particularly in soups, salads, and sushi. Known for its mild, slightly sweet taste, Wakame is not only versatile but also packed with an array of essential vitamins, minerals, and other health-promoting compounds. This sea vegetable is a valuable addition to any meal, offering a unique combination of nutrients that contribute to overall health and well-being.
Nutritional Information (Per 100g of Raw Wakame)
| Nutrient | Amount |
|---|---|
| Energy | 45 kcal |
| Protein | 3.03 g |
| Total Fat | 0.64 g |
| Saturated Fat | 0.13 g |
| Carbohydrates | 9.14 g |
| Fiber | 0.5 g |
| Sugar | 0.65 g |
| Calcium | 150 mg |
| Iron | 2.18 mg |
| Magnesium | 107 mg |
| Phosphorus | 80 mg |
| Potassium | 50 mg |
| Sodium | 872 mg |
| Zinc | 0.38 mg |
| Copper | 0.284 mcg |
| Manganese | 1.4 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 3.0 mg |
| Thiamine (Vitamin B1) | 0.06 mg |
| Riboflavin (Vitamin B2) | 0.23 mg |
| Niacin (Vitamin B3) | 1.6 mg |
| Vitamin B6 | 0.002 mg |
| Folate | 196 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 18 mcg |
| Vitamin E | 1 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Seaweed Wakame:
1. Rich in Nutrients:
Wakame seaweed is a nutritional powerhouse, providing an excellent source of essential vitamins and minerals, including calcium, iron, magnesium, and folate. These nutrients contribute to bone health, red blood cell production, and overall bodily function.
2. Supports Healthy Digestion:
With its moderate fiber content, Wakame aids in digestion and helps maintain a healthy gut. Fiber promotes regular bowel movements and can contribute to improved digestive health.
3. Promotes Heart Health:
The potassium content in Wakame supports healthy blood pressure levels, while the low fat and saturated fat content contribute to cardiovascular health. The high magnesium content also plays a role in maintaining a healthy heart.
4. Enhances Immune Function:
The presence of vitamin C, along with trace minerals like zinc and selenium, supports immune system health, helping your body defend against illness.
5. Skin and Hair Health:
With vitamins A and E, Wakame offers antioxidant protection, contributing to healthier skin and hair. These vitamins help reduce oxidative stress and promote skin elasticity.
6. Weight Management:
Wakame is low in calories yet high in fiber and protein, making it a great addition to weight management plans. The combination of nutrients helps increase satiety and reduces overall calorie intake.
Allergen Information:
Seaweed Wakame is considered safe for most individuals, but it is important to note that it contains naturally occurring iodine, which may affect individuals with thyroid issues or those allergic to iodine. People with shellfish or seaweed allergies should consult a healthcare provider before consuming Wakame.
Dietary Preferences:
- Vegan
- Vegetarian
- Gluten-Free
- Low-Calorie
- Low-Carb
Wakame is a versatile ingredient that can be easily incorporated into various diets, making it suitable for those seeking plant-based, gluten-free, or low-calorie meals.
Cooking and Usage Tips:
Seaweed Wakame is most commonly found in dried form, but raw or fresh Wakame is also available. If using dried Wakame, simply rehydrate it in warm water for a few minutes before adding it to your dishes. You can add Wakame to soups, salads, stir-fries, or sushi rolls to enhance the flavor and nutrient profile of your meals.
Its mild flavor pairs well with various types of proteins, making it a perfect complement to seafood, tofu, and vegetables. Wakame also works well in broths, adding a savory umami taste to miso soup or seaweed salads.
Conclusion:
Seaweed Wakame is a nutrient-dense superfood that offers a wide array of health benefits. Whether you’re looking to boost your immune system, support digestion, or enhance your skin health, Wakame provides a simple and delicious solution. Its versatility in cooking, along with its rich nutritional profile, makes it an ideal ingredient for anyone looking to incorporate more wholesome, plant-based foods into their diet. Whether you’re adding it to your favorite soup or enjoying it in a vibrant salad, Wakame is sure to become a staple in your culinary repertoire.
