Dulse seaweed: characteristics, uses and preparation

Seaweeds are increasingly present in Western diets. They have a large amount of nutrients and antioxidant compounds, so their consumption is recommended when looking for good health. In particular, we will talk about dulse seaweed.

The first thing to mention about this food is its deep red color. It has been consumed in the Icelandic region for hundreds of years, as the product is included in a multitude of traditional preparations in this country.

Nutritional properties

Dulse seaweed is distinguished by its iron concentration. This mineral has tried be decisive in avoiding situations of anemia. This pathology causes chronic tiredness and fatigue, as the oxygen supply to the tissues is impaired.

Similarly, dulse seaweed is a source of iodine. This element is important for the thyroid gland, as it participates in the conversion of thyroid hormones. An inadequate intake would jeopardize the good work of this organ, increasing the risk of developing hypothyroidism. Iron is also important for this gland, according to a study published in Biological research on trace elements.

From the point of view of vitamins, food It is able to supply vitamins A, B1, B2, B3, B5, B9, B12, C, D and E, therefore we can say that we are dealing with a very complete product in terms of micronutrients. Of course, vitamin B12 from seaweed competes with that of animal origin, so its consumption together with supplements in vegan diets could be counterproductive.

Vitamin B12 and seaweed supplement.
Vitamin B12 from seaweed is competitive with other sources of the same nutrient (supplements and animal products), so it is necessary to evaluate its consumption as a whole.

Uses of dulse seaweed

Dulse seaweed is easily available in its dehydrated version. Its conservation is excellent. Just soak it in water for 5 minutes and then add it to multiple preparations. The most common is to use it to make broths, stews, stews and salads.

However, it can also be prepared as a side dish for meat and fish. There are even condiments that include it among their ingredients. There are also regions where the food is added to rice or purees, improving its nutritional density.

After all, we are talking about an edible that contains a significant amount of phytochemicals. These compounds are characterized by their antioxidant activity. They are able to neutralize the formation of free radicals and their subsequent accumulation in the tissues.


Despite being considered healthy, it is true that there are a number of precautions to take into account when consuming dulse seaweed. For example, in case of problems with the thyroid gland, it is recommended to consult a specialist before including it in the diet.

Sometimes it can be useful and necessary, but in other cases it will generate imbalances in the functioning of the gland which will not have a positive impact on the state of health. It is advisable to optimize the intake of micronutrients in the presence of alterations in thyroid function.

On the other hand, it will be decisive to ensure that the dulse seaweed comes from organic farming. Sometimes these foods can contain large amounts of heavy metals, which could cause health problems over time.

Broccoli with fried cashew sauce and dulse seaweed

Finally, we present you a recipe with dulse seaweed, so that you can start incorporating the food into your regular diet. The ingredients you will need are the following:

  • 1 head of broccoli.
  • 60 milliliters of water.
  • 80 grams of cashews.
  • 1 tablespoon of dulse seaweed.
  • 2 sliced ​​garlic.
  • Extra virgin olive oil.
  • Salt and pepper.

Start by cutting the broccoli into small pieces, steaming it for about 5 minutes. In parallel, you need to fry the garlic in a saucepan over low heat.

Once browned, remove the cashews and add them to the saucepan. When these are golden, they are introduced together with the garlic in the glass of a blender with 60 milliliters of water to blend everything well.

All that remains is to put the broccoli in a bowl, adding sauce on top and finishing with dulse seaweed finely sliced ​​and sprinkled. You have to mix well, add salt and pepper, and the dish will be ready to be enjoyed.

Chopped dulse seaweed.
Dulse seaweed can be combined with vegetables. Chopped and sprinkled on top it provides its nutrients.

Incorporate dulse seaweed into your diet

Dulse seaweed is distinguished by its concentration of micronutrients and phytochemicals. It is good for health if included as part of a varied and balanced diet.

Finally, keep in mind that you need to combine good nutrition with other healthy lifestyle habits. Among these, exposure to sunlight stands out. It is the most effective method of ensuring that vitamin D levels in the body are adequate.

The post Alga dulse: characteristics, uses and preparation appeared first in research-school.



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