Nori seaweed: 12 properties, benefits and uses in cooking recipes

How do you eat seaweed? What kind of seaweed is used for sushi? In this article we solve your doubts about nori seaweed so that you discover its properties and be clear about how to use nori seaweed in cooking recipes .

Nori seaweed has nutritional qualities that can be very interesting due to the benefits it brings to your health. We offer you information so that you have a clear idea of ​​the properties of nori seaweed and how nori seaweed is used in sushi and other cooking recipes.

What is nori seaweed sheet? Nori seaweed characteristics

Its scientific name is Porphyra yezoensis .

It is easy to identify this seaweed because it is “that black” that surrounds sushi. It is a very thin sheet (it has that shape because it has been dried, toasted and pressed) of a dark green color.

This algae, like other types of well-known algae such as spirulina , fucus, kombu, wakame, or agar agar, are widely consumed in Asian countries such as Japan. In fact, Japan produces two-thirds of the nori seaweed consumed worldwide.

This type of algae is obtained mainly by cultivation and subsequently drying it in ovens or in the sun.

What are the nutritional properties of nori seaweed?

algae b12 The nutritional value of this seaweed is quite complete, I show you:

Of every 100 grams, nori seaweed provides us with 34 grams of vegetable protein, 32 g of fiber, 30 g of carbohydrates and does not reach 1 gram of fat.

Regarding micronutrients, it contains: 300 mg of magnesium, 280 mg of calcium, 210 mg of vitamin C, 25 mg of vitamin A (carotenes), 11 mg of iron, 6 mg of iodine, 4.5 of vitamin E, 2.5 mg of potassium and small amounts of B vitamins (B1, B2, B3, B6, B9 and B12) and vitamin K.

If we talk about its content in kilocalories, it does not reach 10 kcal per 100 grams. Therefore, we can say that nori seaweed is a very low calorie food .

What are the benefits of nori seaweed? What is nori seaweed good for?

Although it goes unnoticed on a sushi roll, possibly the most nutritious of that roll is the nori seaweed.

– There are studies that suggest that the consumption of nori seaweed could have long-term benefits to help prevent cardiovascular diseases .

– It seems that these algae help regulate the appetite .

– In a clinical study published in the Journal of Agricultural and Food Chemistry (USA) to determine the amount of bioavailable vitamin B12 in nori seaweed, researchers discovered that nori seaweed is the best source of B12 among algae. This data can be very interesting for people who follow vegetarian or vegan diets or who take some types of medications that interfere with the absorption of vitamin B12. However, in the same study it was discovered that in the case of children, the vitamin B12 contained in nori seaweed could have a very different effect because it becomes an analog of B12 and could cause the levels of this vitamin to fall.

– The high content of vitamin C in nori seaweed participates in important functions of our body such as increasing the absorption of iron, repairing wounds in the skin, cartilage and bones, manufacturing collagen, fighting free radicals or protecting ourselves against infections.

– Stimulates the functioning of the thyroid gland .

– It can help regulate hypertension.

– Nori seaweed can be effective to combat fatigue .

– It has a digestive effect, improving heavy or slow digestion.

– One of the traditional uses of this food has been to use it for cases of stomach ulcers.

– It has a diuretic action, so it is especially recommended in cases of fluid retention .

– Keeps our hair, nails and skin in an optimal state.

– It is a highly valued food because it increases the elimination of heavy metals from our body.

nori seaweed recipesHow to use nori seaweed

This seaweed can be found both in sheets and in flakes (in the photo).

In addition to using nori seaweed to make makis or sushi, we can give it other uses in different cooking recipes, such as:

Nori seaweed for stews, soups and stews.

Nori seaweed with sauteed vegetables

Nori seaweed in rice or quinoa balls.

Nori seaweed in salads

Where can you get nori seaweed?

Like other types of seaweed, we have several different options when it comes to finding nori seaweed.

This type of seaweed is precisely very easy to find in food stores of Asian products, in supermarkets and in online stores.


Nori seaweed contraindications

Nori seaweed is not recommended in some cases:

  • During pregnancy
  • During lactation
  • It is not advised to give to children
  • In people with hyperthyroidism
  • In people with autoimmune diseases
  • In people taking drugs with anticoagulant action

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