Eating Seaweed in Pregnancy: Health Benefits, Risks & Safety

What Is Seaweed and Its Types?

Seaweed has joined the category of superfood category because of its abundant health benefits. It is also considered a natural remedy for many medical ailments. Seaweed is popularly used in many Asian cuisines in both fresh and dried forms. Apart from many culinary benefits, it is also rich in vitamins, minerals, protein, and fibre. Belonging to the algae family, seaweed is usually found in red, brown and green varieties. The red variety is usually used in making sushi (nori), the brown variety is often used to make soups and stews because of its chewy texture, and the green variety is usually used to make salads and soups. Almost all varieties of seaweeds are safe for consumption during pregnancy; however, talking to your doctor is suggested before making any dietary alterations.

Nutritional Value of Seaweed

Nutritional values present in 10 grams or two tablespoons of ‘Raw Wakame seaweed’:

Is It Possible to Eat Seaweed During Pregnancy?

Seaweed is a good source of iodine, a crucial nutrient for proper bodily functions. However, excessive iodine intake can be detrimental, especially for pregnant women, as it can affect the thyroid gland’s functioning. So, can you eat seaweed while pregnant?

To avoid potential risks, it’s advisable for pregnant women to limit their seaweed consumption to no more than one serving per week, as recommended by Food Standards Australia New Zealand.

Additionally, there’s a risk of contamination with heavy metals in seaweed, making it essential to seek guidance from a healthcare provider or nutritionist to determine the ideal intake. When consumed in moderation, seaweed can provide benefits such as preventing neurological issues in the developing baby and potentially improving the baby’s reading ability later in life.

Health Benefits of Seaweed in Pregnancy

Eating small amounts of seaweed may fetch you many essential nutrients. Some of the benefits may include:

• Seaweed is a rich source of Omega-3 fatty acids; it may help in the better development of the foetal brain.
• It is rich in fibre and thus may help in keeping digestion troubles and constipation at bay during pregnancy.
• It is a good source of antioxidants and may help in dealing with various kinds of medical ailments such as anxiety, depression, asthma, celiac disease, arthritis, etc.
• The abundance of vitamin C in seaweed helps in aiding the absorption of iron present in these seaweeds.
• It is helpful in the development of sexual organs, and it is also beneficial in reducing the chances of breast cancer.
• It is said to enhance female fertility and reduce the symptoms of PMS.
• Many seaweeds provide essential amino acids that human bodies cannot naturally synthesise.

Health Risks Associated With Eating Seaweed While Pregnant

Seaweed is good for pregnancy. It is power-packed with many important nutrients, but it is important that you limit its intake or consume it in moderation. If it is consumed in more than required amounts, it may lead to possible complications during pregnancy. This is because seaweed has high amounts of iodine in it, and more amount of iodine in the body may hamper the proper functioning of the thyroid. It may cause various medical complications during pregnancy, like thyroid cancer, and it may even harm your unborn baby. The daily recommended dosage of seaweed is approximately 220 micrograms, and you should limit the intake to one serving per week. However, this may be true in the case of brown seaweed, but it has higher amounts of iodine in comparison to green or red varieties. Hence, it is best to prefer green seaweed over brown seaweed during pregnancy to maintain the iodine balance. You may not be required to limit your green or red seaweed consumption to one serving per week. However, talking to your doctor before adding seaweed to your pregnancy diet is strictly recommended.

It is also believed that the consumption of seaweed is good for lactating mothers as it may increase the mother’s milk supply. However, excessive amounts of it may lead to high amounts of iodine in both the mother and her baby, which may sometimes even cause hypothyroidism in babies.

How Much Consumption of Seaweed Is Safe for Pregnant Women?

It is important to consume seaweed in pregnancy in moderate amounts to avoid the complications of excess iodine levels. You can include fresh seaweed salad in your pregnancy at most once a week, not more than that.

Try This Delicious Seaweed Recipe

You can make some delicious dishes using seaweed; however, do not forget to consume it in moderation in order to avoid any kind of complications. Here is a detectable salad recipe using seaweed that may help in boosting your iodine levels.

1. Yummy Wakame Salad Recipe

This is a healthy seaweed salad pregnancy recipe that is quick to make and super yummy. It can be used as a side dish or main course. Here is what you may require and how you can make it:

Ingredients

• Wakame Seaweed (dried)- ¾ ounce
• Small apple tart- 1
• Scallions, thinly sliced- 2
• Garlic, minced- ½ teaspoon
• Fresh ginger, grated- 1 teaspoon
• Sugar- 1 teaspoon
• Soy sauce- 2 to 3 tablespoon
• Rice vinegar- 2 to 3 tablespoon
• Sesame oil- 2 tablespoon
• Sesame seeds, roasted- 1 tablespoon
• Fresh cilantro, chopped- 2 tablespoon

How to make

1. Take the dried seaweed and soak it in warm water for 5 to 10 minutes.
2. Once it is soft, squeeze out the excess water and chop it into strips.
3. Take a big bowl, and mix sugar, soy sauce, sesame oil, rice vinegar, ginger and garlic in it.
4. Dice the apple tarts and mix them in the above dressing.
5. Add scallions and cilantro and mix well. Sprinkle the sesame seeds and relish this delicious salad.

You can make seaweed soup during pregnancy to pep up your iodine levels too.

How to Include Seaweed in Your Pregnancy Diet?

Since seaweed is a rich source of iodine, it is essential to cautiously consume it during pregnancy. You can include fresh seaweed salad in your pregnancy diet, considering you eat it only once a week. Remember that among the seaweed varieties used in seaweed salads, including wakame, hijiki, and kelp, the first three types fall into the category of brown seaweeds. During pregnancy, it’s advisable to consume brown seaweeds in moderation.

Safety Considerations

There are umpteen foods available that may contain seaweed in it. As discussed in the above sections, you need to be cautious regarding its intake during pregnancy. The ready-to-eat varieties of seaweed snacks may contain a higher level of iodine and sodium. Therefore, it may be a better idea to eat fresh or low-sodium-dried seaweed during pregnancy. It is okay to eat seaweed while pregnant, however, do not take any dietary supplements that may contain seaweed in them until or unless it may have been suggested by your health care provider.

FAQs

1. Does seaweed contain a lot of mercury?

Seaweed does contain hazardous metals, including lead, mercury, cadmium, and arsenic, which can be potentially dangerous for the unborn baby. It is important to note that the amount of mercury in seaweed is potentially low and most often, the food safety significance of these heavy metals in seaweed lies in the commodity’s bioaccumulation potential. The mercury levels in green and red seaweeds are significantly lower than in brown seaweeds.

2. Why is there a lead warning on seaweed?

Lead is a toxic heavy metal that is found in seaweeds. It is often associated with potential health risks for the mother and the baby during pregnancy. Hence there is a warning of lead on seaweeds.

You may add these wondrous algae to your diet; however, it is also better to stay safe, especially when it concerns the health of your unborn baby. Therefore, ensure that you eat it in limited amounts. Have a healthy and safe pregnancy!

References/Resources:

1. Gammone. M. A, Riccioni. G, Parrinello. G, D’Orazio. N; Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport; Nutrients; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/#B8-nutrients-11-00046; December 2018

2. Dawczynski. C, Schubert. R, Jahreis. G; Amino acids, fatty acids, and dietary fibre in edible seaweed products; Food Chemistry, Volume 103, Issue 3, Pages 891-899; ScienceDirect; https://www.sciencedirect.com/science/article/abs/pii/S0308814606007655; 2007

3. REPORT OF THE EXPERT MEETING ON FOOD SAFETY FOR SEAWEED; FAO; https://www.fao.org/3/cc0846en/cc0846en.pdf; October 2021

4. Cherry. P, O’Hara. C, Magee. P. J, McSorley. E. M, Allsopp. P. J; Risks and benefits of consuming edible seaweeds; Nutr Rev.; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6551690/; May 2019

5. 60 Day Notice 2019-01265; State of California – Department of Justice; https://oag.ca.gov/system/files/prop65/notices/2019-01265.pdf; July 2019

6. Škrovánková. S; Seaweed vitamins as nutraceuticals; Adv Food Nutr Res.; PubMed; https://pubmed.ncbi.nlm.nih.gov/22054961/; 2011

7. Advice on brown seaweed for pregnant women; breastfeeding women and children (27 June 2011); Food Standards Australia & New Zealand; https://www.foodstandards.gov.au/consumer/safety/brownseaweed/Pages/default.aspx; June 2011

8. Michikawa. T, Inoue. M, Shimazu. T, et al.; Japan Public Health Center-based Prospective Study Group; Seaweed consumption and the risk of thyroid cancer in women: the Japan Public Health Center-based Prospective Study; Eur J Cancer Prev.; PubMed; https://pubmed.ncbi.nlm.nih.gov/22414981/; May 2012

9. Warning to Pregnant and Breastfeeding Women: Seaweed Soup.; Multicultural Health Communication Service; https://www.mhcs.health.nsw.gov.au/publications/9120?collectionfilter=1; November 2012

10. Jiménez-Escrig. A, Goñi Cambrodón. I; Evaluación nutricional y efectos fisiológicos de macroalgas marinas comestibles [Nutritional evaluation and physiological effects of edible seaweeds]; Arch Latinoam Nutr.; PubMed; https://pubmed.ncbi.nlm.nih.gov/10488389/; June 1999

11. Fucus Vesiculosus; MedlinePlus; https://medlineplus.gov/druginfo/natural/726.html

12. Chen. Q, Pan. X, Huang. B, Han. J; Distribution of metals and metalloids in dried seaweeds and health risk to population in southeastern China; Scientific Reports; https://www.nature.com/articles/s41598-018-21732-z#Sec4:~:text=Levels%20of%20Hg%20and%20Se%20in%20red%20seaweeds%20were%20significantly%20lower%20than%20in%20brown%20seaweeds; February 2018

Also Read: 

Horse Gram during Pregnancy
Consuming Liver while Pregnant
Consuming Bitter Gourd in Pregnancy
Is it Safe to Eat Potatoes during Pregnancy