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by Erika Albertini, PT, DPT July 01, 2024 6 min read

What is Nori?

Are you looking to boost your health with a powerful and natural superfood? Look no further than Nori, edible seaweed packed with nutrients and health benefits. In this blog, we'll explore where Nori comes from, its health benefits backed by research, potential side effects, and how to incorporate it into your diet, including its use in super greens powders.

Introduction to Nori

Nori is an edible seaweed derived from the red algae species within the genus Pyropia and widely consumed in Japanese cuisine. It is primarily known for its use in sushi rolls. Cultivated mainly in Japan, Korea, and China, Nori farming involves a meticulous process. This dark green or black seaweed is harvested, washed, shredded, and pressed into thin sheets before drying. Beyond its culinary uses, Nori is a nutritional powerhouse that offers a variety of health benefits. 

Health Benefits of Nori

  1. Rich in Nutrients

Nori is packed with essential vitamins and minerals. It is an excellent source of:

  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Vitamin K
  • B Vitamins


Additionally, Nori provides a substantial amount of iodine, which is crucial for proper thyroid function. According to a study published inMarine Drugs (Peñalver et al., 2020), seaweeds like Nori contain protein and plant-based omega-3 polyunsaturated fatty acids, contributing to overall health. In fact, 100 grams of Nori can provide up to 50% of the recommended daily intake of Vitamin A and 22% of Vitamin C.

  1. Antioxidant Properties

Nori contains antioxidants such as vitamin C and carotenoids, which help protect the body from oxidative stress and reduce the risk of chronic diseases (Kurutas et al., 2015)

  1. Supports Cardiovascular Health

One of the remarkable benefits of Nori is its ability to help lower blood pressure. A study published in theJournal of Epidemiology (Wada et al., 2021) found that dietary Nori can significantly reduce blood pressure in young Japanese children, which may improve cardiovascular health. Regular consumption of Nori has been associated with a 20% reduction in hypertension risk.

  1. Enhances Immunity

Nori's polysaccharides play a crucial role in immune regulation and exhibit anti-inflammatory effects (Shin et al., 2014). These components help the body fend off illnesses and support overall immune function.

  1. Antimicrobial Properties

Nori and other seaweeds can inhibit the growth of certain bacteria, viruses, and fungi. For instance, natural carrageenan found in seaweed have been shown to inhibit Herpes simplex virus infection (Carlucci et al., 1999).

A beautiful young woman smiling while looking foward.

The health benefits are out of this world. 

Are There Any Potential Side Effects or Risks Associated with Consuming Nori?

While Nori is generally safe and beneficial for most people, there are a few considerations to keep in mind:

  1. Iodine Content: Nori is high in iodine, essential for thyroid health. However, excessive iodine intake can lead to thyroid dysfunction, particularly for individuals with pre-existing thyroid conditions. The Recommended Dietary Allowance (RDA) for iodine is 150 micrograms (mcg) daily for adult men and women 19 years of age and over. Consuming Nori in moderation is important, especially if you already take iodine supplements or eat other iodine-rich foods.
  2. Heavy Metals: Like other seaweeds, Nori can absorb heavy metals from the ocean, including arsenic, cadmium, and lead. To minimize risk, choose high-quality Nori products from reputable sources that test for contaminants. 
  3. Allergies: Although rare, some people may be allergic to seaweed. If you have never consumed Nori, start with a small amount to ensure you do not have an adverse reaction.
  4. Digestive Issues: Due to its high fiber content, some individuals may experience digestive discomfort, such as bloating or gas, when consuming large amounts of seaweed. It's best to introduce Nori gradually into your diet.
  5. Medication Interactions: If you are on medication, especially those affecting the thyroid, consult your healthcare provider before significantly increasing your intake of Nori or other seaweeds.

Incorporating Nori into Your Daily Diet

Incorporating Nori into your daily diet can be both easy and delicious. Here are some practical tips:

  1. Super Greens Powders: Nori is often included in super greens powders, adding its nutritional benefits to these blends. These powders can be mixed with water, juice, or smoothies for a nutrient boost.
  2. Smoothies: Adding a super greens powder containing Nori to your smoothies is a convenient way to enjoy its benefits. Simply blend it with your favorite fruits and vegetables for a nutrient-packed drink.
  3. Snacks: Nori sheets make for a delicious and healthy snack. You can eat them alone or use them to wrap other nutritious foods.
  4. Soups and Salads: Crumbling Nori into soups and salads can enhance your meals' flavor and nutritional value.
  5. Recipes: Nori can be incorporated into various recipes, such as sushi rolls and wraps, and even baked into dishes for an added nutritional boost.

Sushi plated beautifully with a tall glass of a super greens drink.

Incorporating Nori into your daily diet can be both easy and delicious.


Nori in Rewind Greens' Super Greens Powder

Rewind Greens includes Nori in its super greens powder to provide a balanced and comprehensive nutritional boost. Nori complements the other superfoods in the blend, ensuring that users receive a wide range of vitamins, minerals, and antioxidants. Including Nori helps busy individuals easily integrate this powerful seaweed into their diets without the hassle of sourcing and preparing it themselves. 

*Rewind Greens tests for heavy metals to ensure safety and quality. Learn more about the power of Rewind Greens super greens here.


Comparison to Other Superfoods

Compared to other superfoods, Nori stands out for its unique combination of nutrients. While many superfoods are land-based plants, Nori offers the added benefit of being a sea vegetable, making Nori a valuable addition to any super greens powder, offering broader health benefits.

Personal Perspective

I've always been a fan of sushi, but my appreciation for Nori deepened when I learned about its incredible nutritional profile. Incorporating Nori into my diet has been a game-changer, mainly through super greens powders. These powders make it easy to enjoy the benefits of Nori. 

I blend a scoop of Rewind Greens super greens powder with fresh spinach, a banana, and almond milk. Not only does it taste great, but it also gives me a noticeable energy boost to start my day. Whether making a quick green juice or adding a spoonful to my morning smoothie, nori has become a staple in my health regimen.  

A beautiful young woman drinking a glass of super greens.

Adding super greens into your diet is the ultimate win! 


Nori is a versatile and nutrient-rich superfood that can significantly enhance your diet. Whether you're adding it to smoothies, soups, or snacks, incorporating Nori into your daily routine can provide numerous health benefits. With its impressive nutrient profile and health-boosting properties, Nori is a fantastic addition to any health-conscious diet.


  1. What is Nori? Nori is a type of edible seaweed commonly used in Japanese cuisine, particularly in sushi rolls.
  2. What are Nori's health benefits? Nori is rich in vitamins and minerals, has antioxidant properties, supports cardiovascular health, enhances immunity, and has antimicrobial properties.
  3. How can I incorporate Nori into my diet? For a nutritional boost, you can add Nori to smoothies, snacks, soups, salads, and various recipes.
  4. Why is Nori included in Rewind Greens' super greens powder? Nori is included for its comprehensive nutritional profile, complementing other superfoods in the blend to provide a balanced and convenient health supplement.
  5. Are there any potential side effects or risks associated with consuming Nori? While generally safe, possible risks include excessive iodine intake, heavy metal contamination, allergies, digestive issues, and medication interactions. Consuming Nori in moderation is best and consult with a healthcare provider if you have specific health concerns.


  1. 5. Peñalver R, Lorenzo JM, Ros G, Amarowicz R, Pateiro M, Nieto G. Seaweeds as a Functional Ingredient for a Healthy Diet. Mar Drugs. 2020 Jun 1;18(6). 
  2. Kurutaş, E. (2015). The importance of antioxidants which play the role in cellular response against oxidative/nitrosative stress: current state. Nutrition Journal, 15. https://doi.org/10.1186/s12937-016-0186-5.
  3. Jian-peng, D., Hang, L., Xiao-Ling, P., Chao-Ni, Z., Tian-Huai, Y., & Xian-Min, J. (2019). Research progress of quantum memory.Acta Physica Sinica.
  4. Wada K, Tsuji M, Nakamura K, Oba S, Nishizawa S, Yamamoto K, et al. E_ect of Dietary Nori (Dried Laver) on Blood Pressure in Young Japanese Children: An Intervention Study. J Epidemiol. 2021;31(1):37.  
  5. Shin T, Ahn M, Hyun JW, Kim SH, Moon C. Antioxidant marine algae phlorotannins  and radioprotection: a review of experimental evidence. Acta Histochem.  2014;116(5):669–74.  
  6. Carlucci MJ, Scolaro LA, Damonte EB. Inhibitory action of natural carrageenans on Herpes simplex virus infection of mouse astrocytes. Chemotherapy.  1999;45(6):429–36. 


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