Hijiki: Mineral-Rich Seaweed

Hijiki is a type of brown seaweed harvested along the coasts of Japan, Korea and China. It is usually sold dried, appearing black and string-like, and must be soaked before cooking. Traditionally used in simmered dishes.

Per 100 g dried (before soaking): **~300 kcal**, very high in **dietary fiber** (~40 g), **calcium** (over 1000 mg), **iron**, **magnesium** and **iodine**. Also provides small amounts of vitamin K, folate and zinc.

- **Mineral boost:** Excellent plant-based source of calcium and iron. - **Supports thyroid:** Naturally rich in iodine. - **Gut health:** High fiber content aids digestion. - **Low calorie when rehydrated:** Expands greatly, so per-serving calories are modest.

- **Inorganic arsenic:** Some food safety agencies advise limiting consumption — occasional use is generally considered low risk. - **Strong flavor:** Can be too intense if overused. - **High iodine:** Excessive intake may affect thyroid function — consume in moderation.

- Soak in water 20–30 min, then drain and rinse well. - Simmer with soy sauce, carrots and tofu for a classic Japanese side dish. - Add small amounts to rice dishes, salads or miso soup.

Rinse thoroughly after soaking to reduce arsenic content and saltiness.