Magnesium Salt

The ancient Zechstein Sea – a geological formation in Northern Europe – is rich with magnesium salt that has been protected, deep within the Sechstein Seabed at a depth of 2,000 meters beneath the Earth’s crust, from the toxins of our modern world. What a find!

What it does for you: Magnesium is responsible for the function of hundreds of different biochemical pathways in your body. Your hormones, brain, and heart depend on optimal magnesium levels, and most of us are deficient!

How to use it: My favorite way to get this type of magnesium is from magnesium oil spray. This is one of the most bioavailable ways to ensure optimal magnesium levels. Spray it on, rub it in, and feel the serenity.

Dulse

Dulse is a type of red algae that grows on the northern coasts of the Pacific and Atlantic oceans. It’s commonly used in Ireland and Iceland to cook with and snack on, but we aren’t so familiar with it here. Let’s change that! In addition to its iodine content, it’s an excellent source of protein.

How to use it: Purchase dulse in powdered form to use just like a spice – it can flavor all your savory dishes, from soup to pizza. You can also add a pinch or two to your morning smoothie for a first-thing iodine boost.

Kombu

This edible kelp is cultivated in Japan and Korea. It is the single greatest source of iodine out of all the sea vegetables, so definitely audition it for a role in your regular diet.

How to use it: Since it’s pretty chewy, it’s not great to eat on its own, but it can add a deep briny flavor to soups and is a common ingredient in Japanese soup stock and broth. Typically you buy chunks of it, cutting off and soaking the pieces. You can also buy it powdered to add to smoothies, soups, or your other culinary creations.

Kelp

Kelp’s iodine levels are sky-high, with some varieties having up to 2,984 micrograms it has the highest iodine content of any sea vegetable. It’s also a rich source of magnesium, and since many of us are also magnesium-deficient, kelp can solve two problems in one delicious dose.

How to use it: Dried kelp flakes are crunchy, salty little pieces of yum. Add them to salads for crunch, soups for flavor, or to garnish any savory dish that needs something extra special. You might also try kelp noodles, a yummy and easy-to-eat form of this sea vegetable.

Nori

This type of seaweed is probably what you’re most familiar with, as it’s used to wrap sushi rolls. But did you know you can eat it without the sushi, or use it for other things, like wraps for veggies and fish? It comes in dried sheets that are also delicious for snacking on their own, or look for roasted snack versions cut in smaller pieces.

How to use it: Buy these nori sheets and make yourself some delicious sushi or wraps! Add in some of your favorite seafood, avocado, cucumber, and cauliflower rice, wrap it up and enjoy! Perfect for a quick snack or on-the-go lunch, these are great dipped in some coconut aminos.

Irish moss

Not actually a moss, this seaweed is another variety of red algae commonly found along the Atlantic coast of North America and Europe, and is commonly consumed in (how did you guess?) Ireland. It has a rubbery/leathery texture so it may seem inedible, but it is high not just in iodine but also in potassium, and makes a great thickening agent in cooking.

How to use it: Best soaked in liquid, it can then be chopped up and added to soups or broths. The water left behind takes on a gel-like quality which is great for thickening foods like sauces or soup.

Arame

This is a species of brown algae kelp mostly found in Japan and commonly sold dried.

How to use it: Milder and sweeter than many other sea vegetables, arame is a great additive to any food because you won’t necessarily taste it. Soak it in water and add it to anything, even baked goods.

Other benefits of sea vegetables

I’ve already touched on some of the additional benefits from sea vegetables beyond iodine – you have lots of other reasons to love them. Just a few more benefits: Spirulina, dulse, and Irish moss are great plant sources of iron, which is also important for the production of thyroid peroxidase (3) – the enzyme used to make healthy thyroid hormones. Nori is rich in B vitamins, which are much-needed for methylation and opening up your body’s detox pathways.

As more people begin to appreciate the wonders of sea vegetables, demand will increase and so will availability. Even now, you no longer have to go to a specialty store to find them. Whole Foods and similar stores carry many varieties, and they are also easily purchased online from places like Amazon. Before buying, the one thing to remember is to buy reputable brands that source their products sustainably. If you are getting sea vegetables from a contaminated water source containing toxins or other chemicals, the sea vegetables will be contaminated as well. Thankfully, the U.S. Food and Drug Administration has very high standards for the commercial sea vegetables it imports.

Iodine supplements versus sea vegetables

Maybe despite my glowing recommendations, the idea of eating seaweeds still turns you off. Can’t you just take an iodine supplement? In addition to missing out on all of the other important nutrients and the synergistic magic of real food you would get from sea vegetables, iodine pills are not a good option for people with thyroid problems. This is very important to understand because health professionals often say “take iodine” for a natural solution to thyroid problems, but iodine supplements could actually trigger an autoimmune response toward the thyroid. While you do need iodine for thyroid hormone production, several studies have found that increased iodine intake is associated with (4) Hashimoto’s disease.

Research has also found (5) that an increase in thyroid antibodies is associated with iodine supplementation. This is why I much prefer getting a balanced source of iodine with all of the other uber-important nutrients in its natural form: seaweed. For autoimmune thyroid cases, I also suggest limiting kelp in particular, because of its higher iodine content. Instead, try some of the other varieties for a milder dose of natural iodine. We are all different. Even with healthy foods, what works for one person may not be right for you.

Want to add some seaweed to your diet but aren’t sure where to start? Try this delicious soup recipe, featuring several different varieties.

Sea Vegetable Whitefish Soup

Ingredients

• 2 pieces of kombu (roughly 3-inch squares)
• 1 cup lightly packed bonito flakes
• 4 cups water
• 2 to 6 ounces tilapia or cod fillets
• 1 lb. kelp noodles
• 2 tablespoons coconut aminos
• 1 tablespoon coconut water vinegar
• 4 cups loosely packed greens

Directions

Place kombu and bonito in water in a large pot and bring to a boil. Reduce heat and simmer for 10 minutes. Meanwhile, chop greens and cut the fish into 1 to 2-inch cubes. Cook kelp noodles as per directions on package. Pour broth through a strainer lined with cheesecloth to remove bonito and kombu. Return the broth to the heat and add coconut aminos and coconut water vinegar. Add the fish and simmer for 5 minutes or until fish is cooked through. If you are using tougher greens – such as bok choy, cabbage, snow peas, or kale – add them at the same time as the fish. For more tender greens – such as spinach, chard, or beet greens – add them after the fish is cooked and simmer one minute to wilt. Add the kelp noodles and simmer.

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