Wakame
Undaria pinnatifida
Sea Moss & Algae. Modern nutrition.
Also called Japanese kelp, Sea mustard
Pinyin: Qún Dài Cài
Spanish: Alga wakame
Iodine varies; thyroid cautionA mild, leafy seaweed used in miso soup and salads, rich in fucoxanthin (a yellow-brown plant pigment).
Did you know? Wakame is considered an invasive species in parts of Europe, Australia and the United States, where it can crowd out native seaweeds.
What it may help, and how strong the proof is
- Weight. Fucoxanthin, a pigment in wakame, reduced body fat in some animal studies. Human results are few and small.Traditional proof
- Inflammation. Lab studies show anti-inflammatory activity. Human evidence is lacking.Traditional proof
Parts of the body
Traditional use
Japanese and Korean cooks have eaten wakame for centuries, most often in miso soup. Its use as a medicine is limited.
How it is classified
- Herbal actions
- Nutritive, Antioxidant. Energy: neutral.
How people take it
Eaten in soups, salads and side dishes. Supplements are uncommon.
Food.
Where to get it
Grows on cold coastal rocks in Japan, Korea, China and parts of Europe. Sold fresh, dried, salted or frozen. Much of it is farm-grown.
Be careful
Safe as food for most people. It is high in iodine, so people with thyroid disease should be careful. Salted products add a lot of sodium.
Avoid if: thyroid disease.
Mixing with other things
- Works well together
Both are used in Japanese broths and miso soup.
- Use cautionThyroid medicine (levothyroxine (Synthroid))
Iodine can change how thyroid medicine works and shift thyroid levels.
Adds up with others that carry iodine: , , , , , .
The honest take
Wakame is a healthy, mild food with modest nutrients. Its weight and inflammation claims come mostly from lab and animal studies. Its iodine content is a reason for care if you have thyroid problems.