7 Nori Wellness Advantages That Verify Its Superfood Standing

6 min read


In a planet wherever chlorophyll drinking water saturates our social feeds and demand for green juices depletes our lender accounts, it’s obvious: obtaining far more of the good things is leading of thoughts. And when we’re all executing the work of incorporating leafy greens into our foods, a new class of superfoods is getting the wellness business by storm. In 2023, we’re hunting to the sea as a supply of natural vitamins and nutrients—and that is wherever a climbing curiosity of nori health and fitness positive aspects comes into participate in.

Of training course, nori has extended been a staple superfood in Asian cultures. But in the West, specifically among the Millennials and Gen X, nori is heading way outside of our sushi orders. Seaweed treats are flooding the marketplace and the wellness-obsessed between us are experimenting much more and additional with nori in our have kitchens. (For context, Pinterest described a 245% increase in the lookup time period “seaweed treats recipes.”)

Featured graphic by Ashleigh Amoroso.

Impression by Kate LeSueur

Nori Wellness Advantages: A Dietitian Weighs In

But we just cannot emphasize it ample: whilst the sea veggies surface to be going “mainstream,” nori and the like are very important parts of cuisines including Japanese, Korean, and Filipino foodstuff. They’re nutrient-dense, prosperous in vitamin C and iron—but nori wellness gains stretch even further more.

For insight into the superfood staple, we spoke with Chicago-dependent Registered Dietitian May possibly Zhu. Under, May possibly shares everything from nori’s critical added benefits to innovative and delightful ways to integrate the seaweed into your day-to-day diet. Keep studying for all you will need to know.

What are the health added benefits of nori?

As we prefaced previously mentioned, prepare you: nori well being advantages are large. It is a sound choose for almost everything from fiber to phytonutrients to antioxidants. (And PSA: it’s time to make nori a portion of your anti-inflammatory plan.) Underneath, May well breaks it down further.

May perhaps support fireside overall health. 

Nori incorporates omega-3 fatty acids (EPA, specially) which will help reduce the threat of heart ailment when consumed as a part of a healthy diet plan reduced in saturated fats.

Includes anti-inflammatory properties.

Antioxidants in specific edible sea greens block the COX-2 enzyme (also recognised as cyclooxygenase-2 enzyme) and in return also reduces an inflammatory mediator termed prostaglandin E2 (PGE2). Both are mainly acknowledged to be dependable for causing irritation. The polyunsaturated fatty acid content material, including critical fatty acids EPA and DHA, also could contribute to the anti-inflammatory effects.

May well support equilibrium blood sugar and boost satiety.

Nori contains compact amounts of protein and fiber, which alongside one another can aid curb hunger and improve satiety. 

Contains bio-accessible iron.

In a examine carried out at the University of Hawaii, 13 varieties of edible seaweed were studied. It was uncovered that nori furnished additional bioavailable iron (the available amount our bodies can absorb) when compared to what you get from consuming the similar volume of spinach. Iron supports the immune technique and influences the way our system produces and works by using electrical power. 

May support hair and skin well being. 

Iodine aids in promoting healthy skin and nails. It operates at the cellular amount to regenerate decreased layers of the pores and skin. Conversely, iodine deficiencies can guide to dry pores and skin and hair.

Great source of vitamin C.

A 2/3 cup serving of nori incorporates close to 65% the daily recommended worth of vitamin C, which the entire body needs to support immunity, bone, and pores and skin well being. 

May perhaps assist gut health.

Nori has fiber that is composed of natural polysaccharides, which act as a prebiotic to promote a balanced gut microbiome. A healthful and diversified gut microbiome can help immunity and better digestion.

Impression by Ashleigh Amoroso

What certain nutrition in nori make it a supportive food for your wellbeing?

Natural vitamins and Omega-3 Fatty Acids

In limited, nori is dried seaweed (classified less than crimson algae), which is reduced in energy and contains nutrients like nutritional vitamins A, B, and C. It also consists of omega-3 fatty acids (EPA), which are essential fatty acids that our bodies require but can not make, so we have to obtain specifically through foods resources. Consuming foodstuff with EPA can enable assistance coronary heart health by decreasing the chance for cardiovascular illness. 


In addition, seaweed in alone is rich in iodine which can help support thyroid function. Even though iodine deficiencies in the US are uncommon, we have to get iodine exclusively by way of meals as very well. The recommended daily intake for iodine is 150 micrograms for most adults (far more for those who are pregnant or nursing). One serving (5 grams) of dried nori provides about 116 micrograms of iodine, which is 77% of the RDI for grownups. 

Try to remember: Diversify Your Diet program

Remember that a wholesome diet program is about our total food decisions above time and not just one meal or foods, so nori can unquestionably be a part of a healthy eating plan in moderation. A person of the best factors we can do for our well being is to diversify our food selections to keep our nutrient and mineral various. 

Graphic by Kate LeSueur

Is seaweed risk-free for every person to consume?

Seaweed is generally safe and sound in moderate amounts for most healthier individuals. While seaweed does not contain the same animal proteins located in shellfish, there is a danger of cross-contamination. As a result, if you have a intense shellfish allergy it’s generally recommended to prevent seaweed as nicely. In addition, if you are on any remedies or have an underlying health issues, it’s most effective to seek the advice of with your health practitioner just before including nori to your diet to steer clear of any interference with medications.

And while the iodine in nori can assistance thyroid health, overconsumption can worsen symptoms in people who are dealing with hypothyroidism, so it’s ideal to limit or take in in moderation if you battle with the earlier mentioned. 

Graphic by Ashleigh Amoroso

How to Incorporate Nori to Your Diet plan

Nori can be an incredibly versatile ingredient to give your foods an extra nutrient strengthen. It is obviously salty and offers an “umami” flavor. In addition to getting a snack on its have or part of sushi, nori sheets can be made use of as wrap, added in soups for far more taste, or reduce into lesser pieces and used as a garnish for salads or rice bowls. I adore recipes like this easy Nori Rice Bowl w/ Tofu and Avocado or Nori Seaweed Popcorn

Mori Nori Recipes to Check out


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