The Ocean’s Medicine: Why I Cook with Seaweed

I was introduced to seaweed during my studies at the Academy of Healing Nutrition six years ago, where I explored holistic nutrition alongside Ayurvedic and Traditional Chinese medicine, as well as macrobiotic principles. It was there I began to understand seaweed, and not just as an interesting flavoursome ingredient, but as something functional—something that could be used intentionally in cooking to support the body.

What drew me to learning more about the powerful benefits was the diversity, nutritional value and unmistakable umami depth of flavour, that could completely transform a dish.

Seaweed is one of the most mineral-dense foods available. It can contain up to 30–55% minerals by dry weight, depending on species and growing conditions. Its mineral profile is broad and highly concentrated: iodine (especially in kelp and kombu), magnesium, calcium, potassium, iron, zinc, manganese, and phosphorus, along with a range of trace elements such as selenium, copper, and chromium. In some cases, seaweed can provide higher calcium levels than dairy and significantly higher potassium levels than most land vegetables.

Alongside this, it carries a full spectrum of vitamins, including A, C, E, and K, as well as a range of B vitamins such as folate. Certain varieties like nori also contain vitamin B12, though its bioavailability can vary. Brown seaweeds are particularly rich in antioxidant compounds such as fucoxanthin and polyphenols.

While seaweed is not a primary protein source in the amounts typically eaten, it does contain all nine essential amino acids. More concentrated forms such as spirulina and chlorella offer higher protein density and are often used as nutritional supplements.

One of seaweed’s most interesting functional qualities lies in its fibre content. Compounds such as alginates and other polysaccharides can bind within the digestive tract, interacting with certain heavy metals and environmental compounds and supporting their elimination through the body. In this way, seaweed works in synergy with the body’s natural detoxification processes while simultaneously replenishing minerals often lacking in modern diets.

In the kitchen, I incorporate seaweed into soups using wakame, or broths with a strip of kombu, nori for sushi rolls, and other seaweeds added through salads. It’s an effective way to bring it into your daily diet as a food medicine.

It can also be used in supplement form, such as spirulina or chlorella, as part of a consistent approach to supporting overall nutrition and wellbeing. I use seaweed where I can for its multitude of benefits, whether through everyday cooking, or in supplement form (such as with spirulina or chlorella), or as part of an ongoing approach to supporting overall nutrition and wellbeing.