What Is Sea Moss, and Is It Worth Trying?
What is Sea Moss?
Sea moss (aka chondrus crispus) is a spiny sea vegetable that’s similar to algae and seaweed. Raw Irish sea moss, one of the most commonly consumed varieties, is mostly found in tidepools and inlets on the rocky coasts of the Atlantic in North America and Europe. However, Erewhon sources theirs from St. Lucia in the Caribbean.
While sea moss may be having its moment as the superfood, it’s been around for a long time, mainly as a home remedy for sore throats and congestion. These days, sea moss is primarily used as a thickening agent in processed foods or as a nutritional supplement in either gel, powder, or capsule forms. The gel and powder are what are most commonly used in smoothies, whereas capsules are used primarily as a dietary supplement.
Sea Moss Nutrition Facts and Health Benefits
It’s important to note that there is very little research on the benefits of sea moss. Additionally, because the environment in which it’s grown has an impact on nutritional value, there can be a lot of variability in its nutrient content, making it hard to know exactly what you’re getting. That said, generally speaking, a 4-tablespoon serving of raw Irish sea moss provides about:
- 10 calories
- 0.5 grams protein
- 3 grams of carbs
- 0.5 grams of fiber
- 0 grams of sugar
- 10% of the daily value (DV) for iron
- 7% of the DV for magnesium
- 4% of the DV for zinc
It also provides some copper, iodine, vitamin A, vitamin B-12, vitamin C, amino acids, and antioxidants. Like many fruits and vegetables, it also contains prebiotic fibers and antioxidant compounds. Here’s a closer look at what’s in sea moss and the potential benefits.
Soluble Fiber
Sea moss contains soluble fiber, which is important for gut health. It might also help you feel more full and help reduce cholesterol levels. Oats and beans are also rich in soluble fiber and are less costly than sea moss.
Prebiotics
Sea moss contains prebiotics, a fuel for probiotics, which may promote a healthy digestive system and immune system. Other prebiotic foods also include garlic, Jerusalem artichokes, onions, and leeks.
Iodine
Sea moss is rich in iodine, an important nutrient for thyroid function, this nutrient is under-consumed in certain populations, so it’s great to have an additional source available to help meet needs.
You can also consume the nutrient by eating 8-12 ounces of mixed seafood per week and using iodized salt when cooking.
While sea moss is nutrient-dense food, there are many ways to get the nutrients it provides. Another thing worth noting is that most of the research about sea moss has been done in a petri dish or on animals. More research is needed so scientists can say for certain how sea moss may impact human health.
Are There Any Downsides To Sea Moss?
Generally speaking, sea moss is a nutritious diet addition, but those taking blood thinners and thyroid medications should be cautious about consuming it, because sea moss contains iodine, it may be harmful to those with thyroid disease and those taking medications to control thyroid issues. Sea moss also has blood thinning properties, potentially dangerous for those who take blood-thinning medications.
Sea moss is rich in carrageenan — a substance that studies have linked to inflammatory gastrointestinal conditions — which has been banned from many food products. Once in a great while, it’s not a big deal, but the concern comes into play when someone eats very large quantities of foods containing carrageenan.
As with any supplement, you should talk to your doctor before using sea moss if you have any underlying health conditions or concerns.
