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Popcorn– planning on binge-watching Japanese shows on Netflix or a Japanese movienight? Flavor your homemade popcorn with furikake to keep to the theme. It’s a fair enough assumption, as anyone who’s smelled washed-up seaweed at the beach will probably agree, but in actual fact, seaweed can taste amazing! Meanwhile, because high levels of iodine can be toxic, EFSA has set daily Tolerable Upper Intake Levels 13 for iodine for different age groups as follows: Meanwhile, Dr Emilie Combet and Maria Bouga have calculated the average iodine contents of different fresh and dried seaweeds (see Table 2). However, it’s important to bear in mind that, like many plant foods, the iodine content of seaweed can vary depending on where it grows [13]. Plus, there’s the question of bioavailability. One in vitro study reports the iodine available for absorption from seaweed after the digestive process varies between 49-82% [14] but this will depend on the food matrix, what else we eat with it, how we cook it and even our lifestyle – smoking, for example, inhibits iodine absorption 13. Ultimately, a high iodine concentration in food doesn’t automatically mean high levels are absorbed by the body and it’s an area that needs more research.
Bad for gastritis– isothiocyanate might irritate your stomach lining and may worsen existing gastritis. European Food Safety Authority (2014) Scientific Opinion on Dietary Reference Values for Iodine. Published 7 April 2014.A one-ounce serving (28 grams) of wasabi contains 30.5 calories and 0.2 grams fat. A diet low in calories and fat can go a long way toward keeping you healthy. You’ll get 1.3 grams of protein in one ounce of wasabi i.e. 3% of DV. That same one-ounce wasabi gives 9% DV of dietary fiber, which is essential to keep gut and heart healthy. Raise awareness that supplements should contain no more than 150mcg iodine in a daily dose – and that kelp supplements are best avoided as they may contain excessive amounts of iodine despite what the label says. Pregnant women in particular should be advised to avoid kelp supplements.
The report states that cooking reduces the iodine content of food, frying by 20%, grilling by 23% and boiling by 58%. The commercial variety contains a mixture of bonito flakes, toasted sesame seeds, nori seaweed, sugar, and salt. Some include salmon flakes, dried baby shrimp, shiso, egg, wasabi, andvegetables. Furikake HistoryI’ve used Wasabi in this recipe to add a touch of fire to these raw peanuts. Wasabi is a member of the Brassicaceae family, which includes cabbage, horseradish and mustard. However, as Table 1 confirms, low iodine intakes aren’t unique to the last few years when vegan and plant-based diets have gained a wider following. They’ve been a concern for many years in certain population groups. For example, in 2011 findings from a national survey looking at iodine status for the first time in more than 60 years highlighted potential low intakes in teenage girls. Other studies around this time, and even earlier, indicated signs of deficiency in pregnant women and those of child-bearing age [4]. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! The high potassium content in wasabi is important to regulate blood pressure and blood flow. Potassium deficiency causes hypertension and can increase the risk of cardiac diseases and stroke. In addition, wasabi is low in sodium. High potassium-low sodium is great for relaxing blood vessels, increasing blood flow, and protecting from hypertension. Low iodine intakes are common in some population groups, including teenagers, women and mums-to be. Seaweed is one of the richest sources of this nutrient and while it’s not commonly consumed in the UK at the moment, more and more seaweeds – and products containing them – are becoming available. So could seaweed be a solution for boosting intakes? Do UK guidelines around eating it need to be reconsidered? Registered dietitian Juliette Kellow gives the lowdown…
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