23 Super Health Benefits of Nori #1 Top Beauty Tricks

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Nori is a type of seaweed which the ‘nori’ name belongs to Japanese. It is commonly known as the dried edible seaweed sheets made from red algae with genus Porphyra, including Porphyra yezoensis and Porphyra tenera. Nori ‘sheet’ form was first created in the early 18th century. Meanwhile, nowadays most nori is farm-raised and harvested from autumn to spring.

Moreover, nori is well known as the outer wrap for sushi and covers onigiri (rice balls) and is very popular in Asia and United States. For the example, in china, nori comes up as a garnish for soup. While in Japan, it has been consumed as wrapping sheet for sushi. Indeed, the presence of crunchy texture and wonderful taste of nori give you great sensation while eating. Then, it is easy to find nori at Asian grocery store or regular grocery stores.

Further, nori is popularly known as a food which has many beneficial nutrients in it. So, here we list the nutritional value of nori below.


Amount per 100 g

% Daily Value



Total Fat

0.3 g

0 %


0 mg

0 %


48 mg

2 %


356 mg


Total Carbohydrate

5 g

1 %

      Dietary Fiber

0.3 g

1 %


0.5 g


6 g

12 %

Vitamin A    104%

Calcium 7%

Vitamin B-6    10%

Vitamin C    65%

Iron        9%

Magnesium    0%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower diet.


As you can see on the table, nori provides you the great composition of nutritional value. Indeed, sea’s vegetable is rich in nutrients. Thus, we also give you the list of health benefits of nori below.

1. Source of Protein

You may eat good foods daily, but are you eating the right kinds? People like to do a vegan diet, yet, they have risks to miss the proteins from animal foods. On the other hand, the presence of protein in our body takes a crucial part. With protein, it helps to keep the metabolism and boost the energy we need.

As a result, eating nori is the best way to boost the protein intake without having worried on the calories. Even, studies show that some of the proteins in nori are better sources of peptides compared to others dairy product. Then, the protein will develop, grow, and maintain immune system antibodies. Otherwise, lack of proteins may lead you to have certain health problems such as low immunity and low energy levels. For some tips, you may eat salmon, chicken, and black beans to support the needs of protein.


2. Source of Iodine

It is undeniable that nori is a very good source of Iodine which the amounts of iodine itself come from sea water. In fact, just one sheet of nori, it takes 70 percent of the daily value for iodine. What is iodine for? It is known that this substance is beneficial to our metabolism system. Indeed, it helps to turn the food into energy. And what is more important is that nori provides you the benefit to promote the functioning of the thyroid gland.

Otherwise, deficiency of iodine may lead to several health diseases such as abnormal weight gain, hypothyroidism, and enlargement of the thyroid gland. For the tips, eating other food which is the source of iodine too is a must. You may have canned sardines, oyster, clams, and nori for sure. Thus, do not miss out the chance to be healthier by consuming nori regularly.

Related: Symptoms of Hyperthyroid

3. Source of Sodium

Next, nori presents the fact that it is also being a good source of sodium. Why we need sodium? Sodium is an electrolyte which presents in the extracellular fluid. It is linked to the functioning of nerves and muscles, to maintain a healthy blood pressure, and to promote the blood regulation. Still, you have to watch the right intake of sodium contained foods because the deficiency and the excess intake of this substance, both will lead to certain health problems such as high blood pressure and heart compilations.

Related: Benefits of Sodium – Effects of High Sodium Level

4. Source of Vitamin C

Nori is perfectly being a great source of vitamins. Then, read the following the explanations to know the benefits of vitamins contained in nori. Firstly, there is vitamin C which is beneficial for our body’s health. Indeed, nori provides you a good supply of vitamin C. It takes 10 percent of the daily value in one sheet of nori. Besides, it is recommended to have 500 daily milligrams of vitamin C to achieve best health results.

As we all know, vitamin C acts as an antioxidant to prevent some health problems. It also protects our body against immune system deficiencies, cardiovascular diseases, and free radicals. Then, if you want to fulfill the needs of vitamin C, you may consume nori daily.


5. Source of Vitamin A

Not only for the presence of vitamin C, but nori gives you a great amount of vitamin A contained in it. This vitamin has a role in vision health and acts as a powerful antioxidant. It is maintaining the eyes and skin health. Moreover, it also boosts the body’s immune system.


6. Source of Vitamin B

As studies show, nori is the best source for vitamin B. Thus, it is great for reducing risks of stroke and promoting the healthy hair, skin, and nails.


7. Source of Potassium

The next benefit you can get from consuming nori is the way it presents a good amount of potassium. It is known that potassium is beneficial mineral for lowering blood pressure and maintaining bone and muscle health.

Related: Health Benefits of Potassium

8. Source of Magnesium

The potential health benefits of nori also provide you a good source of magnesium. This substance is having a role in decreasing the risk osteoporosis and improving insulin sensitivity. Further, it takes part in lowering blood pressure.

Related: Benefits of Magnesium – Health Risks of Magnesium Deficiency

9. Source of Minerals

Your body needs the presence of good minerals to function properly. Then, a question likely to come up. Are you getting enough minerals from the food you have eaten? If you are in doubt, take nori as a solution. This beverage gives you a good source of minerals to fulfill the body needs. Also, nori is providing zinc, manganese, iron, selenium and copper which help in preventing free radicals. Thus, nori gives you an excellent option to have a healthier body.

Related: Health Benefits of Corn – Health Benefits of Elderberry

10. Source of Iron

Iron is one of the minerals that helps us promoting the body’s health. This substance helps you to produce more energy for continuing the activities. Moreover, it helps to promote the circulatory system to improve blood flow to your tissues. In another hand, the deficiency of iron may lead to anemia. Then, since nori has been a good source of iron, it is best to consume it as well.


11. Low in Calories

Surprisingly, nori is low in calories. Indeed, the presence of calories in most foods may make you worry to eat them or not. While nori is providing you best nutrients, yet, it is low in calories. Further, you can control your calories and manage your body’s weight by eating nori regularly.

12. Low in Fat

Next, nori gives you unexpectedly more benefit of its nutrients. Yes, this beverage is very low in fat. Besides, a study found that algae may reduce fat absorption by almost 75 percent. Thus, if you want to have a good diet, it will be followed by nori as its answer. Simply sprinkle nori on top of your salad bowl will give you greater health benefits.

Related: Health Benefits of Fiber

13. Helps to Lose Weight

People likely to do vegan diet as it is good for losing more weight. Moreover, they also like to do exercise to boost the effectiveness of the diet routine. While, as described before, nori is low in calorie and fat. At this point, nori is good to help you lose some weight. Also, it provides beneficial nutrients such as essential vitamins and minerals which make our body healthy while doing a diet. Then, having nori as your daily snack is a good idea to choose.


14. Reduces Risk of Heart Diseases

Preventing cholesterol foods may boost the heart health. It is also reducing the risks of having heart diseases. That’s why it is linked to nori which provides vitamin K in it. Vitamin K contained in nori helps to protect against arterial blood clotting. As a result, this vitamin is beneficial for preventing the stroke. In addition, researchers have also found that y-butyrobetaine which is lowering high levels of plasma cholesterol.

Related: Symptoms of Heart Attack

15. Provides Antioxidants

Having antioxidants source to promote the body’s health is a must. Thus, we have to concern about the food which is rich in the antioxidants contained. Some of you may choose spinach to fulfill the needs. Though, nori is always being a good option to choose. As a result, consuming nori regularly may prevent the risks of certain diseases. Also, it acts as anti-allergic and anti-human immunodeficiency virus.


16. Anti-Cancer Properties

Cancer is being a hot topic in health news. Many studies try to find the cure for this disease. Some of them show that eating good fruits and vegetables may help in lowering the risks of having cancer.
At this point, studies have shown that nori is taking part in reducing the cancer risk as it acts as antioxidants. It is shown that it could reduce abnormal cell growth by up to 95%. It is due to anticoagulant and antimutagenic effects which are playing role in metabolism system. Further, as explained before, due to the presence of vitamin C, it helps to neutralize the cancer-causing effects of free radicals. Then, you can start preventing cancer from now on, by consuming nori well.


17. Promotes Muscle Function

Amino acids are the building of protein form. The presence of important amino acids is giving positive benefits for human’s health. It is known that nori has important amino acids contained such as alanine, aspartic acid, glycine, glutamic acid, lysine, arginine, leucine, histidine, and isoleucine. Indeed, these amino acids are having a great role in maintaining body’s health. Moreover, it is pointed that amino acids play a role in promoting muscle function, burn more fat, and reduce fatigue. Then, if you want to have good muscle, try to do exercise routinely and consume nori as it should be. 

18. Maintains Thyroid Function

In fact, nori provides your body with many great health benefits. Due to the presence of iodine, it helps in maintaining thyroid function. As a matter of fact, the thyroid is one of the important parts of our body. It controls some major functions to control the energy and help to promote the metabolism. Before you begin to worry about thyroid health, it is perfect to consume nori as a preventing way.

19. Anti-inflammatory Agent

Human’s body is having a bigger risk for the inflammation which caused by toxins and bad environmental exposure. At this matter, nori is providing a natural way to reach the optimum health. Nori acts as an anti-inflammatory agent due to the presence of vitamins and minerals. They are working together to maintain the health of each part of our body. Further, it promotes the immune system by preventing the risks of certain disease.

Related: Health Benefits of Pear

20. Promotes Bones Health

Considering to have good bones health, people are likely to consume some dairy products such as milk to fulfill the need of calcium. Yet, it is not just milk which provides you great benefits from calcium contained. Then, there is nori as an option. Consequently, a moderate intake of nori will help you getting a right amount of calcium and essential minerals. Thus, if you want to have good bones and strong teeth, try to eat nori as your dish.


21. Promotes Brain Function

To promote the brain function, you may want to have nori as your food option. It is due to the work of omega-3 fatty acid contained. As the consequence, it develops the nervous system and supports brain health. To fulfill the needs of omega-3 fatty acids, you can consume salmon, tuna, and canned sardines as other options to choose.

Related: Health Benefits of Omega-3 Fatty Acids

Now you know the health benefits of consuming nori. While nori is still providing more benefits including for beauty treatments. Here they are.

Nori for Beauty Tricks

22. Promotes Skin Health

Nori is one of sea vegetable types which has the great source of iodine. Indeed, iodine is essential for promoting the hair, skin, and nails health. Furthermore, as nori is rich in nutrients such as vitamins and minerals, it also helps to promote skin health. For the example, the presence of vitamin C is taking parts in creating brighter, smoother, and youthful skin complexion. At this point, vitamin C is renewing and redefining the skin and act as anti-aging. Then, to conclude, having nori as your daily food takes you to have natural skin care as well.

23. Promotes Hair Health

Nori is also having a role in promoting the hair health. This sea vegetable is good for your hair remedies. In the same way, it is due to the presence of vitamin C which prevents the hair damage. Also, by working as an antioxidant, it prevents from graying process. Moreover, iron in nori also contributes in preventing hair loss. Indeed, nori is a really great food that takes you into better and better things.


Simple Recipe and Tips for Consuming

It is known that nori provides you great taste and benefits from consuming it. Indeed, nori laid the fact that it gives a wide range of cuisines to make. Surely, you do not have to worry since it has been easy to make at home. Thus, we give you few simple recipes for nori and also the tips for consuming it.

  • First, you can eat nori as its origin ‘sheet’ form. Simply toast them and you can just eat it.
  • Second, you can make nori as sushi with few simple ways. Combine it with rice and add sliced carrots, cucumbers, and avocadoes. Then, roll it up and dip in soy sauce. Then, your sushi is ready to be served.
  • It is a genius idea to add nori to your green soup or on the top of yogurt bowl. Thus, nori gives you sneaky way to get more nutrients at meal time.
  • Next, you can make your own nori salad at home. Sprinkle it to add extra crunchy textures and mix with other vegetables to add more flavors. Then, your salad turns into an exciting new dish.
  • For the tips, store this food in cool temperature around 5 degrees celsius. Yet, it is better to eat nori as soon as it is opened from the package. Besides, you must seal the package tightly while you are not eating it. Then, avoid nori from humidity and direct sun exposure.
  • Last, due to the high levels of sodium, you have to take nori to consume in a right way and proper intake. Otherwise, the excessive intake of nori may cause health issues such as kidney disease, heart failure, and blood pressure problems. Also, there are possible side effects including contact dermatitis, cholera, and inflammation.

To summarize, if you want to have a great meal, you may have nori as an option. Since it has been containing amazing nutrients, it gives you a good source for health benefits of nori. Indeed, adding nori to your meal may not only make your meals more flavorful but also make you healthier. Then, eat your nori from now on!