Nori
Updated Mar. 03rd, 2022
Nori is the Japanese term used to describe a particular, edible, red algae (Porphyra). This type of algae is also called "laver" in the United Kingdom, and "gim" in Korea. It is commonly produced in dried sheets that are used as a wrap for sushi, as snack strips and as a garnish in other foods. It can also be used as a supplement in powder or tablet form for condensed nutritional benefit.
Nutritional Content
Nori consists of approximately one-third protein and one-third dietary fibre. Thus, by weight it is an excellent source of both. It has high amounts of iodine, carotene, calcium, iron, and vitamins A, B's, and C. The iron content of nori is considered particularly beneficial because it is very bioavailable. Including nori in your diet may be a great way to increase your iron levels. Because of its nutritional content, nori can benefit cholesterol, help lower blood pressure and improve eyesight. It is also rich in the nutrients that support healthy growth of hair and nails. Like most seaweeds, nori is most commonly hailed for its rich iodine content.
Iodine & Nori
Because of depletion of iodine in the soil, it has become extremely difficult to get sufficient amounts from diet alone. In order to counter this problem, staple foods like table salt are enriched with iodine to help cover the gap. In the case of iodized salt the inorganic form of iodine is added. Natural, organic sources, such as those derived from nori are much more absorbable and easier for the thyroid gland to use than the inorganic (mined) sources found in enriched foods.
Iodine Content and Radioactive Iodine
Nori, which is rich in iodine, has the potential to protect the thyroid from taking up radioactive iodine in the case of nuclear disaster, as seen in Japan in March of 2011. Radioactive iodine is strongly associated with the development of thyroid cancer, especially in infant and children populations. The iodine found in kelp binds with receptors on the thyroid gland, essentially filling the receptors, making it impossible for radioactive iodine to bind and be utilized by the gland in the making of thyroid hormone. This can provide a short-term protection against a sudden threat. Excess iodine can cause thyroid dysfunction, so it is not advised long-term, especially in children. Individuals with a hyperthyroid condition are not advised to take nori or iodine. For more information on iodine, please click here.
Hypothyroidism
Some cases of hypothyroidism can be attributed to lack of iodine, and this causes a swollen thyroid (goiter). When there is insufficient iodine available to the thyroid gland, it is not able to produce sufficient thyroid hormone. Thus, it cannot properly regulate the body's metabolism, a condition known as hypothyroidism. Hypothyroid individuals experience many symptoms due to a lack of thyroid hormone including: fatigue, weight gain, hair loss, constipation, and frequent colds and flus. For more information on hypothyroidism, please click here.
How can I get Nori?
Nori can be eaten raw but it is usually found dried in sheets for wrapping sushi, or powdered for use as a salt substitute. Supplemental nori can be found in tablet form. In a supplement form, iodine is usually derived from natural seaweed sources and is available in both liquid and capsule, or tablet, forms. The standardized types of these supplements contain a higher level of iodine and a consistent amount in each tablet - usually about 150mcg (0.15mg). This is the preferred form for clinical use in low thyroid conditions, while the un-standardized nori is suitable for people in need of a daily supplement for health maintenance. Often this is most easily achieved by simply incorporating nori into your diet as a wrap for sushi or an ingredient in soups and salads.