Nori (Seaweed): Mineral-Rich Sheets for Sushi, Snacks, and Soups

Nori is a thin, dried seaweed (usually *Porphyra* species) pressed into sheets. It’s lightly toasted for aroma and crispness and widely used to wrap sushi, onigiri, and to garnish soups and noodles.

- **Iodine:** Supports thyroid hormone production - **Vitamin C & antioxidants:** Help protect cells - **Minerals:** Potassium, magnesium, manganese - **Fiber & umami compounds:** Contribute to satiety and flavor - Small amounts of **protein** and **omega-3s**; naturally **low in calories**

- **Thyroid support:** Naturally rich in iodine - **Immune & skin support:** Vitamin C and polyphenols - **Gut health:** Seaweed fibers can nourish beneficial microbes - **Smart seasoning:** Adds savory depth with minimal calories

- **Iodine excess:** Large amounts may disrupt thyroid function—enjoy in moderation, especially if you have thyroid conditions - **Heavy metals & contaminants:** Choose reputable brands; avoid products with added **inorganic arsenic** or excessive sodium - **Allergies:** Rare seaweed/seafood sensitivities can occur

- Use whole sheets for **sushi** and **onigiri** - Crumble as a topping for **ramen, miso soup, rice, eggs, salads** - Make **furikake**-style seasoning with nori, sesame, and salt - Lightly **toast** over low heat for extra crispness; store airtight to keep dry

Nori is a flavorful, mineral-rich seaweed that adds umami, fiber, and iodine—great in sushi and as a crunchy topper, best enjoyed in moderate amounts.