As we all know too well, with each passing day, we are aging. But it’s our good fortune to have the know-how that allows us to do it better than our grandparents or even our parents likely could. That’s often what motivates us to start incorporating as many healthy lifestyle tweaks and dietary hacks as possible, to guide us to a robust old age.

Often the easiest health hacks are the dietary ones, and leaning into superfoods is a delicious, no-brainer way to get our wellness and longevity compass pointing in the right direction. Chances are you’re already tucking into a number of the superfood classics a few times a week – think blueberries, spinach, avocados, etc. But you may be overlooking seaweed, one of nature’s most unassuming superfood treasures, packed with the power to enhance our healthy aging process.

Haven’t given these longevity-loving sea vegetables, or edible seaweeds, a chance yet? I’m talking: nori, kelp, blue-green algae, kombu, dulse or wakame. Well, now’s the time to consider working these ocean-based nutritional powerhouses into your superfood rotation – and here’s why:

Seaweed has been a staple for centuries

Put plainly, sea veggies rock, as some of our overseas neighbors, with thousands of years of culinary experience and impressive lifespans, can attest. While many of us here in the States don’t (yet) eat a lot of seaweed, in many other cultures, it’s an essential dietary staple. For example, in Japan, nori and kombu seaweeds are not only key recipe ingredients but, with their generous load of omega-3s and antioxidants, are considered vital components of a truly healthy diet. Similarly, for generations, the Irish have relied on dulse as a plentiful marine plant source of essential vitamins and minerals, both in times of plenty and of scarcity. On the other side of the world, on the Korean peninsula, seaweed soup (miyeok-guk) is traditionally eaten by mothers after childbirth for nourishment and to promote recovery.

Seaweed isn’t really a weed

Though ‘weed’ certainly features prominently in the name, seaweeds aren’t really weeds at all – they’re actually an amalgam of primitive organisms that belong to the algae family, grouping and growing into clumps, often living attached or anchored to rock or other hard, soil-like surfaces in coastal waters. Be they brown, red or green, seaweed provides shelter and food for many sea creatures, marine mammals and invertebrates, from microscopic to massive. For both birds and humans, not only does seaweed supply plentiful nutrients, it also produces a significant amount of the oxygen we breathe, making these ‘weeds’ pretty indispensable when it comes to sustaining life above and below the waterline.

The little sea veggie with a big nutritional punch

Researchers have recently started to dive deeper into seaweed’s potential health benefits. They’re finding that the underappreciated sea veggie might just help you turn back the clock. Sure, genetics often influences the length and quality of our lifespans, but diet also plays a huge role in how quickly or slowly we age, one reason why this sea-born veggie deserves a place of honor on your plate.

Why? Well, for starters, seaweed is a treasure trove of nutrients. Packed with vitamins A, C, E, and K, seaweed supports skin health and immune function. It’s also rich in minerals like iodine — a must-have for promoting thyroid health — as well as calcium and iron.

Beyond the vitamins and minerals, there is the bonus of seaweed’s high fiber content. The fiber promotes healthy digestion while fostering the growth of beneficial gut bacteria which helps to keep your gut microbiome – the trillions of bacteria that live mostly in your gut – balanced and thriving. That’s vital as a healthy gut contributes to better nutrient absorption, stronger immunity and boosts energy levels. Simply put, when your gut microbiome thrives, so does the rest of you.

Seaweed is good for your waistline too. Its high fiber content, high nutritional density and low number of calories means that incorporating seaweed into your diet not only nourishes but promotes satiety, curbing appetite.

The seaweed and longevity connection

Recent studies highlight a very interesting, and potentially game-changing, connection between seaweed and longevity. Researchers have found that many cultures with high seaweed consumption tend to enjoy longer lifespans. This diet-meets-longevity link has sparked a lot of interest in the compounds found in seaweed. One of the most intriguing is the polysaccharide fucoidan. Fucoidan is thought to have powerful anti-inflammatory effects and the ability to enhance immune function, a longevity-boosting one-two punch. Less inflammation means better tissue healing and less visible aging, not to mention possibly lower blood pressure and, consequently, better heart health. More robust immunity means a more efficient mopping up of harmful microbes that cause life-shortening disease. To top it off, studies on cell cultures and animals suggest fucoidans can stop certain infectious diseases in their tracks and help destroy cancer cells before they turn lethal. ‍

Some researchers have even concluded that the shorter life-and-health spans we in the West have, compared to our Asian neighbors, is partly a consequence of the lack of fucoidans in our diet!

The seaweed can help slow your aging roll

You want more? The antioxidants packed into these ocean ‘weeds’ are also known to help combat oxidative stress — one of the main contributors to cellular aging. And all those essential minerals that are part of the package -- iodine, calcium, and iron – contribute to healthier thyroid function and better bone strength. Another intriguing upside to these gifts from the sea? There’s even research indicating that regular intake of seaweed may help regulate metabolism as well as support heart health. In short, seaweed’s got your back, both now and down the road, promoting resilience against age-related diseases.

Seaweed’s surprising anti-aging properties

OK, so, it’s loaded with nutrition, and it’s linked with longer lifespans but what else do these sea veggies have to offer in the anti-aging department? Quite a bit. Among its top guns:

• Alginate, a polysaccharide which, like fucoidan, serves as an antioxidant, helping to neutralize harmful free radicals in the body. Also noteworthy: Compounds like alginate and fucoxanthin found in seaweed may help regulate blood sugar levels, making it beneficial for those with or at risk of potentially life-shortening type 2 diabetes.
• Astaxanthin, a carotenoid found in certain types of seaweed that has been linked to skin protection against UV damage and may enhance skin elasticity.
• Omega-3 fatty acids, plentiful in some types of seaweed, which support heart health and reduce inflammation, two absolute essentials in the longevity game. Also noteworthy: various seaweeds are a plant-based alternative to fish oils, packed with essential fatty acids, minus the mercury concerns associated with some seafood sources.
• Vitamins A, C, and E, which work together to promote healthy skin while supporting overall cellular function.

Add them all together and these compounds create a potent, drug and needle-free anti-aging arsenal courtesy of Mother Nature. All you need to do is add some to your plate or your blender (see suggestions below).

Get your culinary sea veggie groove on

To take advantage of seaweed’s many gifts, and the ‘baked in’ salty flavor that comes from its aquatic origins, you’ll need to find a place for it on your plate, especially if your seaweed experience hasn’t gone much beyond a few California rolls at your local sushi bar.

As with any food you eat, always make sure to buy the cleanest, healthiest, least processed items possible – and know your sources. From there, it’s time to dig in. Here are a few easy ways to up your game with this extremely versatile flavor-booster:

• Get snacking: Try snacking on crunchy, roasted, nutrition-packed seaweed sheets instead of nutritionally bankrupt crackers and chips.
• Wrap ‘em up: Use seaweed sheets as a wrapper for your morning eggs, hummus or raw veggies.
• Get flaky: Add dried seaweed flakes to salads for an umami boost. Sprinkle it over soups, stews, rice or pasta dishes to enhance flavor while packing in extra minerals.
• Get cracking: Add flakes to scrambled eggs, omelets and crustless quiches for an extra flavor and mineral kick.
• Grab a spoon: Warm up with a bowl of miso soup with kombu seaweed for a nourishing and hearty meal that’s easy to digest and feeds your beneficial gut bacteria.
• Just press ‘blend’: Smoothies are a great place to drop in some spirulina powder (aka blue algae) to add vibrant color, plus a nice dose of protein, copper and B vitamins.

Seaweed is better for some people than others

As tasty and nutritious as sea veggies are, keep in mind that any type of seaweed – be it red, green, purple or brown – is best enjoyed in measured doses. As it’s high in naturally-occurring sodium and iodine, you may need to keep an eye on your intake – a little goes a long way and most people don’t need to eat it every day. For some folks over-doing it on seaweed can cause problems, for example: those who are pregnant; are on blood thinners; have thyroid issues or are taking thyroid meds. They should check-in with their doctor first to determine whether or not seaweed is appropriate for their particular situation. Also, if you’re at increased risk for certain cancers, or have fish and/or shellfish allergies, always be sure to discuss with your doc whether seaweed makes sense for your particular situation.

Seaweed is kind to Mother Earth too

One more reason to love seaweed? It’s kind to the earth and more specifically our oceans. Turns out, seaweed farming is eco-friendly, sustainable, and requires no freshwater, fertilizer, or pesticides. It also absorbs carbon dioxide, helping to reduce ocean acidity, and can absorb heavy metals and pollutants, helping clean water in coastal areas.

BOTTOM LINE: Seaweed is packed with nutrients, antioxidants, and bioactive compounds that can support heart, brain, and gut health while reducing inflammation and the risk of chronic diseases—all key factors for promoting longevity. Including moderate amounts of seaweed to your culinary rotation, especially varieties with lower iodine content like nori and wakame, may help you live a longer, healthier life – a goal we all should shoot for.