Colon Cancer Cases in Young Adults are Rising

 

Colon or rectal cancer is the leading cause of cancer death in adults ages 20 to 49 and rates are continuing to increase. Colon cancer that develops in people under age 50 is referred to as early-onset colorectal cancer.

People with early-onset colorectal cancer tend to have more aggressive and more advanced cancer than older adults.

Colon cancer is called sporadic when it develops in people without inherited gene mutations linked to cancer.

A combination of genetics and lifestyle habits can contribute to developing colon cancer. About 70% of colorectal cancers are sporadic, 25% are caused by inherited genes, and about 5% are linked to inherited syndromes such as Lynch syndrome or familial adenomatous polyposis.

Most colorectal cancer in young people seems to be sporadic. Multiple factors linked to lifestyle changes over the past 30 years likely play a role.

Obesity is one of the most established risk factors for colorectal cancer. For example, in a 2018 study, researchers found that women with obesity had a 20% higher risk of early-onset colorectal cancer than women without obesity.

In a study from 2017, researchers found that excess body fat in early life, defined as under the age of 30, was associated with an increased risk of colon cancer. It was thought that inflammatory molecules produced by fat tissue called cytokines and chronically high insulin levels could contribute to cancerous changes in the colon. 

Diabetes has also been consistently found as a risk factor for colorectal cancer and likely contributes to the development of early-onset colorectal cancer. 

In a 2020 study, researchers found that men and women with diabetes reached the same level of risk for colorectal cancer at age 45 as people without diabetes at age 50.

Some of the major risk factors may include:

• Excess body weight,
• High body fat at an early age
• Diabetes
• Smoking
• Alcohol use
• Low levels of physical activity          

Diets high in fiber, dairy, fruits, vegetables, fish, beta-carotene, vitamins C, E and D, and folate seem to be associated with a lower risk of colorectal cancer:

Colorectal cancer symptoms often mimic those of other gastrointestinal conditions such as Crohn’s disease or irritable bowel syndrome. However, as the condition progresses, symptoms worsen.

Common early signs and symptoms can include:

• abdominal pain
• rectal bleeding
• diarrhea
• iron deficiency anemia

If the cancer spreads to other locations, it may cause:

• bone pain
• jaundice
• shortness of breath

Even though you cannot always prevent colon cancer, some ways you might be able to lower your risk include:

• Increasing your physical activity levels
• Maintaining a healthy body weight 
• Eating a diet low in animal fats and high in whole grains, fruits and vegetables
• Limiting alcohol consumption
• Avoiding tobacco

It is important to visit your doctor if you develop unexplained gastrointestinal symptoms such as pain or blood in your stool without a known cause. Colon cancer has the best outcomes when it is caught in the early stages.

The Health Benefits of Swimming

Swimming offers a number of health benefits. In fact, people who swim have about half the risk of death compared with people who are inactive. Plus, it is a lifesaving skill that everyone should have regardless of their age.

Swimming is a full body workout that is accessible to people of all ages and fitness levels. Not only do you use your entire body to propel you through the water, working your heart, muscles and lungs, but also the buoyancy of the water allows you to move without putting as much stress on your joints as you would with higher-impact activities like walking or running.

Here are the health benefits of swimming:

Helps Manage Arthritis

Swimming can reduce your joint pain and stiffness as well as improve your muscle strength and functional capacity. Additionally, it can be just as effective as cycling—which is often prescribed for people with arthritis.

Some studies even show that swimming may be more beneficial than land-based activities for improving joint function, reducing pain and enhancing quality of life in those with osteoarthritis.

Improves Mental Health

More specifically, swimming can not only boost your mood, but also may be useful in combating anxiety.

In fact, the sensation of the water gliding over the skin can be relaxing. Swimming on a consistent basis can help you manage your response to stress. The release of feel-good chemicals in the brain like endorphins, serotonin and dopamine help you feel more at ease.

A study involving a 10-week swim program found that participants experienced reduced fatigue, anger and depression symptoms. They also reported an improved mood and a heightened sense of well-being. And, a few case studies suggest that swimming consistently may reduce the need for antidepressants.

Improves Heart Health

Just like other forms of cardiovascular exercise, swimming supports the heart health. For instance, a study of 43 people with prehypertension or stage one hypertension showed that after 12 weeks of swimming, the participants had considerably lower blood pressure. They also showed signs of improved cardiovascular health.

Similarly, another study on moderate-intensity swimming for eight weeks demonstrated that swimming improves both heart health and brain health. The researchers noted that swimming lowered blood pressure, improved vascular stiffness and increased blood flow to the brain.

Provides Benefits for Older Adults

Swimming also is an ideal form of exercise for older adults, especially because it is a full body workout that has a low risk of injury. Not only are you working your heart and lungs with every movement, but you are not taxing your ligaments and joints in the process.

It also reduces the risk of heart disease, dementia, depression and anxiety. Even the risk of sarcopenia, an age-related decline in muscle mass, is reduced because swimming creates the resistance you need to strengthen muscles.

Plus, there is some evidence that swimming and other water-based activities may improve your quality of life and decrease your risk of disability. Swimming also can have a positive impact on bone health—particularly for post-menopausal people.

There is even some evidence that using aquatic exercise as an intervention may reduce the behavioral and psychological symptoms in people with dementia as well as improve their psychological well-being.

Improves Sleep

One study of 30 adults with chronic musculoskeletal pain found that six weeks of moderate-intensity aquatic exercise improved their sleep and reduced pain. 

Meanwhile, a study on older adults with insomnia found that the participants experienced improved sleep quality and overall life satisfaction after participating in consistent aerobic exercise like swimming.

Burns Calories

Not only will you burn a significant number of calories, but you will be working out your entire body. Plus, most people can achieve a calorie deficit when swimming.

For instance, a 185-pound person swimming laps at a vigorous pace for 30 minutes could potentially burn 420 calories. A person of the same weight participating in aquatic exercise or swimming at a more general pace for 30 minutes could potentially burn between 168 calories and 252 calories. As a comparison, the same 185-pound person would burn roughly 159 calories while walking 30 minutes at a moderate pace or 126 calories while weightlifting.

Strengthens Muscles

Swimming is a type of resistance training where the water provides the resistance as you move the body through it. In fact, the resistance you get from water is 10 times what you would experience on land.

As you swim, you also are working almost every muscle in your body, so you can expect to build strength in your upper body, lower body and the core if you swim consistently. In fact, the strokes you use to swim target your body's main muscle groups. From your abs, back, forearms and shoulders to your hamstrings and glutes, you can expect to use almost every muscle in your body.

Decreases Metabolic Syndrome Risk Factors

Researchers in a small study of 40 people found that 16 weeks of regular swimming sessions helped to reduce metabolic syndrome risk factors like cholesterol, blood glucose and blood pressure.

Consequently, swimming could be considered a non-pharmacological approach to managing type 2 diabetes and high blood pressure. 

Regular swimming also improved metabolism rates, boosted mood and increased the number of calories burned.

Although swimming is generally a safe activity for people of all ages and fitness levels, it is still important to talk to a healthcare provider before starting a swimming routine. 

As a general rule, you should avoid swimming if you have recently had surgery, have open wounds, are sick or have diarrhea. And it is important to do so safely. Only swim in designated areas where lifeguards are present and never swim alone.

Should we drink Red Wine on the Mediterranean Diet?

 

The Mediterranean diet is considered good for us as it has cardiovascular benefits and may reduce the risk of certain chronic illnesses.

The diet consists of whole grains, lean meat and fish, fruits, olive oil, and more — people on the diet can have one to two glasses of red wine. But could the diet’s inclusion of red wine be undermining its benefits?

Alcohol is considered a known human carcinogen and has been linked to many cancers including breast, liver, esophageal, colorectal, and head and neck cancers. 

Beyond just cancer, heavy drinking can also contribute to stroke, high blood pressure and other cardiovascular issues.

Thus with mounting evidence suggesting alcohol could be risky for the health, red wine’s place in the diet has become more controversial.

“There are definitely some people who think [red wine] should be removed, as no amount of alcohol is really considered to be safe,” Leah Barron, a dietitian at The Baseline Lifestyle Company in New York, said.

“But because the current research does suggest some benefit to red wine in moderation, it is a little complicated and something we need a lot more research on.”

“But in most cases, it’s one glass—five ounces—a day for women, and two glasses—10 ounces—for men, consumed with food and in a social setting,” Barron said. “The Mediterranean diet does not specifically recommend other types of alcohol, and recommends limiting alcohol in general.”

The reason why red wine is included in the diet while other types of alcohol are not is due to the drink’s popularity in the region where the diet originated.

“Red wine contains certain components that make it thought of as a healthier alcohol option,” Abigail Collen, a dietitian at the Mount Sinai Health System, said.

In particular, a compound in red wine called resveratrol may reduce the risk of heart disease and cancer, Barron said.

Despite the compounds in red wine having positive effects on the body, the benefits in question are not so clear-cut.

“Research has shown that people who drink alcohol, specifically red wine, have a decreased risk of heart disease, including decreased cholesterol levels,” said Barron. “However, it is really important to clarify that this is correlation, not necessarily causation—meaning, people who drink red wine in moderation may also be more active and eat a healthier diet in general, which would also contribute to their decreased risk of heart disease.”

In fact, experts largely agree that drinking red wine frequently could detract from our health.

While on the Mediterranean diet, whether you should drink in moderation largely depends on your individual circumstances, experts agreed. 

“With nutrition, there are very few things that are really black and white," Collen said, which makes it hard to give blanket recommendations around alcohol or any other components of a diet. However, if you do not drink, experts do not advise starting.

What is Normal Stool Color?

Stool is usually dark or light brown.  In fact, all shades of brown and most shades of green are considered "normal" stool color. It is not uncommon for stool to change in color, typically due to a health concern or dietary causes, such as additives and dyes that are not digested.

Treating the underlying cause or adjusting the diet can help restore stool color.

Brown

The color is normally associated with the natural breakdown of bile in the GI tract. Bile is secreted by the liver and helps to break down fat.

Green

Green-colored poop may have to do with the diet or how quickly food is moving through the gut. Possible causes include:

• Diet: Due to green leafy vegetables or green food coloring. You may even spot bits of vegetable roughage in the stool, like kale.
• Gut motility: Green-colored poop may be a sign that food is moving through the digestive tract too quickly without enough time for bile to turn stool brown. This can also be due to diarrhea, in addition to dumping syndrome.
• Dumping syndrome: It is common after stomach or esophageal surgery that food moves too quickly from the stomach to the small intestine.

Orange

There are a few causes of orange stool including:

• Diet: Beta-carotene is a pigment that gives orange food (such as carrots, pumpkins, or sweet potatoes) its color.
• Liver health: A lack of bile production in the liver may cause orange poop. Liver problems, however, usually lead to white or tan-colored stool.
• Medications: Antibiotics and antacids that have aluminium hydroxide may be the cause of orange-colored stool.

Yellow

Yellow-colored stool is considered normal in infants, especially if they are breastfed. Adults may notice yellow-colored poop in a few different situations, including:

• Celiac disease: It might be a sign of celiac disease if stool is yellow and also oily, greasy and smells worse than usual. Celiac disease is an autoimmune disorder that is triggered by gluten, which damages the small intestine. Following a gluten-free diet helps treat celiac disease and thus can help restore stool color.
• Diet: Foods that are high in fat may cause the stool to appear pale or yellow.
• Giardiasis: This is a parasitic infection caused by Giardia lamblia. People typically contract giardiasis after consuming contaminated water. The parasite can also be found in soil or stool. Other symptoms can include abdominal pain, fever, headache and vomiting.

White or Tan

Tan poop is usually the result of a problem with the biliary system, which includes the gallbladder, liver and pancreas. 

The liver makes bile, which is a yellowish-brown liquid that is stored in the gallbladder. A compound in bile called bilirubin helps give stool its brown color. A lack of bile and, therefore, a lack of bilirubin, can result in pale-colored stool. 

Several health conditions can reduce the amount of bile, including:

• Alcoholic hepatitis: This is inflammation of the liver, which results from excess alcohol intake.
• Biliary cirrhosis: This is inflammation of the bile ducts in the liver, which blocks the flow of bile.
• Biliary stricture: Narrowing of the bile duct usually occurs as a result of gallbladder surgery.
• Cysts: A cyst is a benign (non-cancerous) fluid-filled growth that develops on the bile ducts and can block the flow of bile.
• Gallstones: These hardened pieces of bilirubin or cholesterol form in the gallbladder and can block the flow of bile.
• Medications: Certain medications can cause hepatitis and affect the color of the stool. These medications may include anabolic steroids, antibiotics, herbal supplements and pain relievers, such as Tylenol (acetaminophen) and statins.
• Sclerosing cholangitis: This is inflammation of or damage to the bile ducts. Autoimmune disorders or inflammatory bowel disease (IBD) may cause sclerosing cholangitis in some people.
• Structural defect: Bile turns stool brown, so a tan color might mean the bile did not get into the intestine. There could be a structural defect, such as an obstruction in the bile duct or a stone in the liver.
• Tumors: Benign or malignant (cancerous) tumors can impair the flow of bile, resulting in tan poop.
• Viral hepatitis: The viruses hepatitis A, B and C can cause inflammation of the liver.

Black

Black-colored poop in babies may just be a sign of eating too many foods like blueberries. It is a sign that something serious could be going on in adults. Seek medical attention right away if you notice black, tar-like poop.

Possible causes include:

• Bleeding: Black-colored stool can indicate bleeding in the upper GI tract, including the stomach or the first part of the small intestine called the duodenum. Blood in the upper GI tract can also give stool a tar-like consistency, which could be due to ulcers, sores or tumors.
• Diet: Black licorice, blueberries, or blood sausage may turn poop black, but the consistency usually remains the same.
• Medications: Black color alone is not always cause for concern. Activated charcoal, iron supplements and Pepto-Bismol may cause black stool.

Red

Some foods, like beets and red gelatin, might cause reddish poop. But most important, a bright red color is often a sign of bleeding in the lower GI tract.

Health conditions that may cause bleeding include:

• Anal fissure: A cut or tear in the tissue lining the anus
• Cancer: Includes anal, colon or rectal cancer
• Diverticular disease: Occurs when diverticula (bulging sacs in the colon) become inflamed or infected
• Hemorrhoids: Form when veins in the anus or lower part of the rectum become swollen
• IBD: Includes Crohn's disease (inflammation of the intestines) and ulcerative colitis (inflammation of the colon)
• Infection: Usually due to bacterial gastroenteritis, an infection of the stomach and intestines
• Proctitis: Inflammation of the anus and rectum
• Rectal prolapse: Happens if the rectum protrudes from the anus, typically due to constipation, diarrhea or chronic coughing.

Overall, a change in poop color is not always an emergency. Reach out to a healthcare provider if the stool color deviates from brown for longer than a few days. Seek medical attention right away if you have black, tar-like poop or blood in the stool.

 

COLOR	POSSIBLE CAUSES
Bright red	- Eating beets and foods with red coloring - Having bleeding in the lower gastrointestinal (GI) tract, usually due to an inflammatory bowel disease (IBD) or hemorrhoids
Black	- Eating black licorice, blueberries, or blood sausage - Having bleeding in the upper GI tract (e.g., stomach) - Taking iron supplements, activated charcoal, or drugs that contain bismuth subsalicylate (e.g., Pepto-Bismol)
Green	- Eating green-colored foods (e.g., green leafy vegetables or green juice) - Having diarrhea, which causes food to move quickly through the large intestine
Light- or pale-colored	- Having a lack of bile (a fluid made by the liver) in the stool
Yellow	- Eating gluten (a protein found in grains like barley, rye, and wheat) - Having malabsorption, usually due to celiac disease, which causes too much fat in the stool

                       Source: https://www.health.com/condition/digestive-health/poop-color-meaning

Can a Low Protein Diet Help Lose Weight?

 

A high protein diet has long been recognized for its weight loss and health benefits. However, misinformation is spreading on social media platforms that a low protein diet is preferred.

Kelsey Costa, registered dietitian and science communications officer at Examine.com, said any potential benefit of long-term protein restriction is likely offset by an increased risk of sarcopenia, an age-related and progressive loss of muscle and strength.

Dietitian and author of “How Not to Eat Ultra-Processed”, Nichola Ludlam-Raine, also said the claim that low protein diets may be better for weight loss is nuanced.

“High protein diets are known to promote satiety, preserve muscle mass during weight loss, and increase thermogenesis,” Ludlam-Raine explains.

“On the other hand, lower protein diets could potentially lead to weight loss due to reduced calorie intake if protein-rich, calorie-dense foods are replaced with fruits, vegetables and whole grains.”

Crucially, though, Ludlam-Raine said that a low protein diet might not be sustainable for everyone as protein is critical for maintaining muscle mass and overall metabolic health.

Similarly, Costa explained how low protein intake may make weight loss difficult in the long term.

“A very low protein diet may initially result in weight loss, likely due to resulting calorie restriction overall, like any other highly restrictive diet,” she said. “But without adequate protein intake, this calorie restriction can result in the loss of both body fat and muscle mass.”

“The loss in muscle mass may ultimately decrease metabolism and lead to further weight regain when the diet is stopped,” she added.

Ludlam-Raine said that reduced intake of some proteins, such as red meat, may be linked to increased life span. But this is likely due to the heart health benefits rather than the reduction in protein.

Another potential benefit may be disease prevention, especially for some people with pre-existing conditions.

“Lower protein intake has been associated with reduced risks of certain diseases, such as kidney disease (in those with uncontrolled diabetes) and some cancers in certain people – particularly those who may eat a lot of processed red meat,” Ludlam-Raine explains.

“However, these benefits largely depend on the quality and source of the proteins, as well as the overall diet composition,” she points out.

There are also notable risks with eating a low protein diet.

“Inadequate protein can lead to muscle atrophy, particularly in older adults,” says Ludlam-Raine.

It can also cause nutrient deficiencies. “Proteins are essential for providing certain vitamins and minerals, and a low protein diet may result in deficiencies in nutrients like B12, iron, and zinc,” she explains.

Additionally, a weakened immune function may be another by-product of low protein intake.

“Proteins are crucial for the immune system, and insufficient intake can impair the immune response,” Ludlam-Raine explains.

“The recommended daily intake of protein varies by age, sex, and activity level,” says Ludlam-Raine.

“It’s important to remember that protein is essential for life, with a minimal requirement of at least 0.8g of protein per Kg of body weight a day,” she notes.

 “Generally, 0.8 grams of protein per kilogram of body weight is sufficient for most adults, while athletes and older adults may require more, around 1.0 to 2.0 grams per kilogram.”

The kind of protein you eat matters, too. Protein sources can be divided into animal proteins (like meat, poultry, fish, eggs and dairy) and plant Proteins (such as beans, lentils, tofu, tempeh, nuts, seeds and whole grains).

Animal proteins are complete proteins containing all the essential amino acids that we need. They are beneficial for muscle mass maintenance and overall health due to essential nutrients such as vitamin B12 and calcium as well as iodine, but should be consumed in moderation in comparison to plant-proteins,” says Ludlam-Raine.

While some plant proteins may be incomplete, they can be “combined to provide all essential amino acids  and they are generally lower in saturated fat and therefore can be beneficial for heart health and weight management.

A mix of plant-based and animal-based protein sources is best for a healthy diet.

“It’s a good idea to mix plant and animal protein sources to ensure a variety of amino acids and other nutrients,” Ludlam-Raine adds.

Are Raisins Good for You?

 

Raisins are dried grapes. The drying process concentrates both the nutrients and sugars in grapes, making raisins nutrient-dense and calorie-dense.

Raisins are rich in antioxidants, which help fight harmful molecules called free radicals. And they are all good sources of iron, potassium, copper and manganese.

Raisins also contain boron. This mineral helps maintain good bone and joint health, can improve wound healing and may improve cognitive performance.

Ounce for ounce, raisins have more calories, sugar and carbohydrates than grapes do, but they also have more fiber, potassium and iron.

Like grapes, raisins give you some vitamin C and vitamin B6. However, unlike grapes, they lack vitamin A.

Despite their high sugar levels, raisins have a low to moderate glycemic index -- meaning they do not raise the blood sugar as much as some other sweet foods.

Raisins are a tasty and convenient food that can add a range of nutrients. However, as a dried fruit, they do not have the water content of regular grapes. This makes them less filling and easier to overeat. So, they can be a healthy choice, but only if you stick to small portions to avoid adding too many calories to your diet.

Better heart health

Research shows that raisins could help lower the risk of heart disease by reducing blood pressure and blood sugar. The fiber in raisins lowers LDL (bad) cholesterol, which reduces strain on the heart.

Raisins are also a good source of potassium. Studies show that low potassium levels contribute to high blood pressure, heart disease and stroke. As a low-sodium food, raisins are a great way to ensure you are getting enough potassium.

Lower risk of chronic disease

Raisins have higher levels of antioxidants than many other dried fruits. The drying process concentrates the antioxidants.

Antioxidants help prevent cell damage caused by factors such as aging and lifestyle. Some of the stronger antioxidants in raisins called phytonutrients, which have been shown to reduce the risk of chronic conditions such as diabetes, osteoporosis and cancer.

Research suggests that phytonutrients may also lower inflammation, relieve pain, and protect the brain.

Better gastrointestinal health

Raisins are a good source of soluble fiber, which aids digestion and reduces stomach issues.

Raisins also contain tartaric acid. Research shows this compound may lower inflammation, help your intestines work better, and help balance the bacteria in the gut. One study found it may also act to reduce the risk of colorectal cancer.

Better oral health

Some nutrients in raisins, such as oleanolic and linoleic acid, may have antibacterial powers. Studies have found that this effect may limit plaque-forming bacteria in the mouth.

These antioxidants also help maintain healthy oral pH levels. This can keep the saliva from becoming too acidic, helping with cavity prevention.

Despite their reputation for stickiness, studies show raisins do not tend to stick to the teeth. Sticky foods can raise the cavity risk.

Lower risk of anemia

Raisins are a good source of iron, and some animal research suggests consuming them might lower the risk of iron-deficiency anemia, a condition in which the body does not make enough healthy red blood cells, making you feel tired and weak.

Potential Risks of Raisins

Raisins are considered safe for most people. Even people with diabetes may be able to snack on small portions due to their moderately low glycemic index. However, eating too many raisins can cause trouble:

Unwanted weight gain.

Some research shows that raisins can help people lose or manage weight because eating some can help you feel full. But they are relatively high in calories per serving. So, watch the portions if you want to avoid weight gain.

Stomach discomfort.

Fiber is good for you. But too much fiber can cause digestive issues such as gas, bloating and cramps. Also, raisins are one of the foods that can cause gassiness in some people with irritable bowel syndrome.

Moreover, eating too much dietary fiber is bad for the digestive health. It might decrease the absorption of other nutrients.  As dietary fibers can absorb excess fluid from our system, a high intake of them without drinking lots of water may cause dehydration, indigestion and other stomach disorder.

Damage to our cells.

Although raisins are rich in various antioxidants like polyphenols, bioflavonoids and phytonutrients, when there is too much antioxidant in our system, they at first interact with the free radicals, and then begins reacting with the healthy cells around them, thus inducing oxidative damage to the healthy cells.

Pesticide residues.

Raisins made from grapes sprayed with pesticides may contain residues. After the raisin-drying process, producers sometimes also fumigate storage areas to keep pests away. Consuming high levels of pesticides has been linked to health issues such as cancer, so it may be best to opt for organic raisins when possible. Organic foods have fewer pesticide residues.

Health Benefits of Eating Seaweed

 

Seaweed or sea vegetables are forms of algae that grow in the sea.

Seaweed contains antioxidants and beneficial nutrients, including iodine, tyrosine, vitamins, and minerals. It can support heart and gut health and improve the blood sugar balance.

Here are benefits of seaweed:

1. Contains iodine and tyrosine, which support thyroid function

The thyroid gland releases hormones to help control growth, energy production, reproduction and the repair of damaged cells in the body. But the thyroid relies on iodine to make hormones. The daily value (DV) of iodine for adults is 150 mcg per day. And 1,100 mcg of iodine is the tolerable upper limit (TUL) for adults.

Seaweed has the unique ability to absorb concentrated amounts of iodine from the ocean.

Seaweed also contains an amino acid called tyrosine, which is used alongside with iodine to make two key hormones that help the thyroid gland do its job properly.

However, in Asian cultures, seaweed is commonly eaten with foods that can inhibit the uptake of iodine by the thyroid gland. These foods are known as goitrogens and are found in foods like broccoli, cabbage, and bok choy.

Additionally, seaweed is water-soluble, which means cooking and processing can affect its iodine content. For example, when kelp is boiled for 15 minutes, it can lose up to 99% of its iodine content.

2. Good source of vitamins and minerals

Seaweed also contains vitamins A, C, E and K, along with folate, zinc, sodium, calcium and magnesium.

The proteins present in some seaweeds contain all of the essential amino acids. This means seaweed can help ensure you get the full range of amino acids.

For example, spirulina is a rich source of vitamins like vitamins E, C, B6, minerals and fatty acids essential for maintaining a healthy immune system. Research finds that spirulina also boosts the production of white blood cells and antibodies that fight viruses and bacteria in the body. It is also high in the plant protein phycocyanin, which has antioxidant and anti-inflammatory properties. Chronic inflammation can contribute to cancer and other diseases.

Seaweed can also be a good source of omega-3 fats and vitamin B12.

Dried green and purple seaweed contain substantial amounts of vitamin B12. One study found 2.4 mcg of vitamin B12 in 4 to 8 grams of nori seaweed.

3. Contains a variety of protective antioxidants

Seaweed contains a wide variety of plant compounds that work together to have strong antioxidant effects.

In addition to containing the antioxidant vitamins A, C, and E, seaweed boasts a wide variety of beneficial plant compounds, including flavonoids and carotenoids. These have been shown to protect the body’s cells from free radical damage. Excess free radical production is considered to be an underlying cause of several diseases, such as heart disease and diabetes. 

A lot of research has focused on one particular carotenoid called fucoxanthin. It is the main carotenoid found in brown algae, such as wakame, and it has 13.5 times the antioxidant capacity of vitamin E. 

While the body does not always absorb fucoxanthin well, absorption may be improved by consuming it along with fat.

4. Provides fiber and polysaccharides that can support gut health

Seaweed is an excellent source of fiber, which is known to promote gut health.

Additionally, particular sugars found in seaweed called sulfated polysaccharides have been shown to increase the growth of “good” gut bacteria.

These polysaccharides can also increase the production of short-chain fatty acids (SCFA), which provide support and nourishment to the cells lining the gut.

5. Help lose weight by delaying hunger and reducing weight

As mentioned in the above, seaweed contains a lot of fiber, which provides little or no calories but can slow stomach emptying. This helps you feel fuller for longer and can delay hunger pangs.

Seaweed is also considered to have anti-obesity effects. In particular, animal studies suggest that fucoxanthin in seaweed may help reduce body fat.

In a 2023 clinical trial of 28 patients with metabolic syndrome, fucoxanthin was found to reduce body weight, blood pressure and triglyceride levels.

6. May reduce heart disease risk

Heart disease is the leading cause of death worldwide. Factors that increase the risk include high cholesterol, high blood pressure, smoking, and being physically inactive or overweight.

Seaweed may help reduce the blood cholesterol levels. A 2023 meta-analysis found that brown seaweed intake significantly decreased the levels of total cholesterol and LDL.

Protein in spirulina can reduce absorption of cholesterol, lowering cholesterol levels. This helps keep the arteries clear, reducing strain on the heart that can lead to heart disease and stroke-causing blood clots.

In fact, heart disease can be caused by excessive blood clotting. And seaweed contains carbohydrates called fucans, which may help prevent blood from clotting. One animal study found that fucans extracted from seaweed prevented blood clotting as effectively as an anti-clotting drug.

Researchers are also starting to look at peptides in seaweed. Initial studies in animals indicate that these protein-like structures may block part of a pathway that increases blood pressure in the body.

7. May help reduce the risk of type 2 diabetes

An 8-week study of 60 Japanese people revealed that fucoxanthin, a substance in brown seaweed, may help improve blood sugar control.

What is more, another substance in seaweed called alginate prevented blood sugar spikes in animals after they were fed a high-sugar meal. Alginate may reduce the absorption of sugar into the bloodstream.

A 2023 meta-analysis found that brown seaweed consumption significantly improved postprandial blood glucose, glycated hemoglobin (HbA1c), and Homeostatic Model Assessment of Insulin Resistance (HOMA-IR).

Although seaweed is considered as a healthy food, there may be some potential dangers to consuming too much. This is because seaweed can absorb and store minerals in concentrated amounts. When seaweed contains large amounts of toxic heavy metals such as cadmium, mercury and lead, it can pose a health risk,

Luckily, a 2017 study analyzed the concentration of 20 metals in 8 different seaweeds from Asia and Europe and found that the levels of cadmium, aluminium and lead in 4 grams of each seaweed did not pose any serious health risks.

Nonetheless, if you consume seaweed regularly, there is the potential for heavy metals to accumulate in the body over time. Thus, if possible, buy organic seaweed, as it is less likely to contain significant amounts of heavy metals.