Hermetica Superfood Encyclopedia
Legacy index-continuity record: the score and narrative are provisional and must not be represented as validated or human-approved.
Review flags: AWAITING_SEMANTIC_VALIDATION
Wakame (Undaria pinnatifida) is a brown seaweed rich in fucoxanthin, a carotenoid that enhances thermogenesis and fat oxidation through uncoupling protein-1 activation. This marine algae provides concentrated omega-3 fatty acids, calcium, and iodine for metabolic and cardiovascular support.
Reported Benefits (Provisional)
Origin & History
Wakame is a brown seaweed native to the cold waters of the Northwest Pacific Ocean. It is farmed and harvested for culinary use, particularly in Japan and Korea.
Research Narrative (Provisional)
Studies on Wakame have highlighted its nutritional benefits, including its high content of vitamins and minerals. Some research suggests it may aid in weight management, but more evidence from RCTs is needed.
Preparation & Dosage
Dosage guidance is withheld because the publication gate has not recorded adequate support for this profile.
Nutritional Profile
Wakame (Undaria pinnatifida) is a nutrient-dense seaweed with a low caloric density (~45 kcal per 100g dry weight). Macronutrients: protein 12–20g/100g dry weight (containing all essential amino acids, notably glutamic acid and aspartic acid); carbohydrates 30–50g/100g dry weight (predominantly complex polysaccharides including fucoidan, alginate, and laminarin); fat 1–4g/100g dry weight with a favorable omega-3 to omega-6 ratio (ALA ~0.2–0.5g/100g dry weight; EPA present in small but notable amounts ~0.1–0.3g/100g dry weight). Dietary fiber: 30–40g/100g dry weight (largely soluble). Key minerals: iodine (highly variable, 200–1000 µg/100g fresh weight — bioavailability high, caution advised for thyroid-sensitive individuals); calcium ~150mg/100g fresh weight (bioavailability moderate, ~30–40%, limited by alginate binding); magnesium ~107mg/100g dry weight; iron ~2.2mg/100g fresh weight (non-heme, bioavailability ~5–10%, enhanced by vitamin C co-consumption); potassium ~50mg/100g fresh weight; sodium naturally elevated (~870mg/100g fresh weight). Vitamins: vitamin K1 ~5µg and K2 (MK-4) trace amounts per 100g fresh; folate ~196µg/100g dry weight (high bioavailability); riboflavin (B2) ~0.23mg/100g; pantothenic acid ~0.7mg/100g; vitamin C ~3mg/100g fresh weight. Bioactive compounds: fucoxanthin (primary carotenoid, 0.1–1.6mg/g dry weight — fat-soluble, bioavailability significantly enhanced with dietary lipids); fucoidan (sulfated polysaccharide, ~5–10% of dry weight, exhibits immunomodulatory and anticoagulant properties); phlorotannins (polyphenolic antioxidants, ~0.5–2% dry weight); chlorophyll a and c present. Sodium content warrants monitoring in hypertensive individuals. Fucoxanthin bioavailability is notably low in raw form and increases substantially when consumed with fat-containing foods.
Reported Mechanism (Provisional)
Fucoxanthin in wakame activates uncoupling protein-1 (UCP1) in white adipose tissue, promoting thermogenesis and fat burning. The omega-3 fatty acids EPA and DHA modulate inflammatory pathways by inhibiting nuclear factor-kappa B and reducing pro-inflammatory cytokine production. Wakame's alginate fibers bind dietary fats and slow glucose absorption through inhibition of pancreatic lipase.
Clinical Narrative (Provisional)
A 16-week randomized controlled trial with 151 obese women found wakame extract containing 2.4mg fucoxanthin increased fat oxidation by 18% compared to placebo. Smaller studies (n=20-40) showed 5-10% reductions in total cholesterol and LDL levels after 4-8 weeks of wakame supplementation. However, most human trials are short-term with small sample sizes. More large-scale, long-term studies are needed to establish definitive therapeutic effects.
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