Wakame: Mineral- and Iodine-Rich Seaweed

Wakame is an edible brown seaweed commonly used in Japanese and Korean cuisine. Sold dried and rehydrated before eating, it has a mild, slightly sweet taste and silky texture—famous in miso soup and seaweed salads.

Wakame provides **iodine**, **calcium**, **magnesium**, **iron**, **vitamin K**, **folate** and **fiber** (alginates). It also contains small amounts of marine omega-3s (EPA). Sodium can be high in some packed products but decreases with rinsing/soaking.

- **Thyroid support:** Iodine helps normal thyroid hormone production. - **Mineral boost:** Calcium and magnesium support bones and muscles. - **Gut health:** Alginates and fiber may support digestion and fullness. - **Antioxidants:** Brown-seaweed polyphenols help counter oxidative stress.

- **Excess iodine:** Very high intakes may affect thyroid function; enjoy modest portions. - **Sodium:** Some brands are salty—rinse well and season to taste. - **Allergy sensitivity:** Rare, but seaweed or shellfish cross-sensitivities can occur.

- Soak dried wakame 5–10 minutes, then drain and chop. - Add to **miso soup**, tofu soups or ramen. - Toss into seaweed salads with sesame, rice vinegar and soy sauce. - Stir into grain bowls or cucumber salads for mineral-rich crunch.

Rehydrate, then **rinse briefly** to tame saltiness; a little goes a long way. Store dried wakame airtight away from moisture.