Iodine Archives - The Paleo Network

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Salt isn’t supposed to be white…

What type of salt do you use in your cooking?

Despite all the warnings about how we should limit our sodium intake, if you eat a healthy unprocessed, natural diet, you may actually need more salt in your diet.

Salt shouldn't be the sodium chloride – a highly refined, processed white substance devoid of nutrients – which so many people consume. The common processed table salt that most people use in their cooking and to season their meals with, is missing over 80 minerals. Yet they only put ONE mineral back into processed table salts, and that’s iodine. So the only real benefit of table salt could be argued to be the iodine content (read what can happen if you get an iodine deficiency – and what to do to avoid it).

Natural Mineral Salt

Natural mineral salts can have as many as 84 minerals and trace minerals. That’s 84 minerals you might not get elsewhere.

There are so many different natural salts available, how do you decide which one to use? I like to try different types. I'm currently using Celtic Sea Salt in my cooking, and I have a Pink Himalayan Sea Salt grinder that I use to season my food.

I usually buy salt from iHerb as I find them so much cheaper and they have a much bigger range than my local health food store. IHerb currently have a Pink Himalayan Sea Salt grinder on sale for $3.24 – on which you can get a $5 discount* (or $10 if your order is over $40) using the promo code duv741. So if you've not tried mineral salts, why not give them a go and let me know what you think.

Which salt are you using at the moment? I’d love to hear about your favourites in the comments below.

*Don't blame me if the price goes back up!

How Different Salts Affect the Flavour and Nutritional Profile of Your Food

Once you’ve made the switch from conventional table salt to a natural mineral salt, it’s hard to go back. Not only does real salt taste better, it enhances the flavour of your meals in a completely different way. That’s because those missing trace minerals don’t just add nutritional value — they also subtly shift the flavour profile, making food taste more vibrant and complex.

For instance, Himalayan pink salt tends to have a slightly earthy flavour, while Celtic sea salt carries a briny tang thanks to its moisture content. Try the same dish with each type, and you’ll notice how the salt can actually transform the overall taste experience.

What to Look for in a High-Quality Salt

When shopping for salt, here are a few features to keep in mind to ensure you’re choosing a high-quality, nutrient-rich option:

Colour: Unrefined salt is rarely pure white. It might be pink, grey, off-white, or even black depending on where it's sourced and the trace minerals it contains.
Texture: Good salt often comes in flakes or coarse crystals. These shapes preserve the structure of the salt and keep moisture locked in — something that helps retain both flavour and minerals.
Source: Look for salts harvested from clean, ancient sources like the Himalayan foothills or pristine oceanic regions. Many brands are transparent about their origin and mining process.
No Additives: Avoid any salt that contains anti-caking agents, bleaching agents, or added preservatives. These are signs of processing and usually mean minerals have been stripped away.

Is It Worth Switching Salts for Cooking vs Finishing?

Absolutely. Some salts are best suited for cooking, while others shine when sprinkled over a finished dish. Coarse grey sea salts like Celtic are ideal for cooking, as they dissolve well and impart deep flavour. Meanwhile, flaky salts such as Maldon are perfect as a finishing touch on grilled meats or roasted vegetables, offering a pleasing crunch and burst of flavour.

If you're using an unrefined mineral salt in both roles, you’ll not only elevate your dishes but also ensure you’re getting additional trace minerals in every meal — all without any synthetic additives.

Other Popular Natural Salts to Explore

If you’ve only tried Himalayan or Celtic salt, it might be time to branch out. Here are a few other mineral-rich salts worth experimenting with:

Red Hawaiian Salt (Alaea): This salt gets its reddish colour from iron oxide-rich volcanic clay. It’s particularly good with pork or grilled vegetables.
Black Lava Salt: Harvested in Hawaii or Cyprus and infused with activated charcoal, this striking black salt has a slightly smoky flavour and makes a stunning garnish.
Bolivian Rose Salt: Similar to Himalayan salt but harvested from ancient Bolivian salt flats, this variant offers a comparable mineral profile and flavour with a softer pink hue.
Persian Blue Salt: One of the rarest salts in the world, this salt forms naturally in ancient salt lakes and offers a sharp initial bite that mellows into a mild finish.

Salt and Hydration: The Missing Link?

For those following a low-carb or Paleo diet, proper electrolyte balance is crucial — and salt plays a starring role. Many people cutting refined carbs experience a drop in insulin levels, which in turn leads the kidneys to excrete more sodium. This can result in symptoms like fatigue, headaches, and muscle cramps, often referred to as the “low carb flu”.

By including a good quality natural salt in your daily routine, you can help prevent this imbalance. A pinch added to your water bottle, or incorporated into bone broth or smoothies, can make a noticeable difference to your energy and hydration levels — especially during exercise or warm weather.

How Much Salt Do You Really Need?

It’s true that excessive sodium from processed foods can be harmful, but if you’re eating a whole-food, home-cooked Paleo diet, chances are your sodium intake is naturally lower than most. Rather than aiming to avoid salt altogether, the focus should be on choosing the right kind — and using it mindfully to season and support your body’s needs.

Signs you may need to increase your salt intake include low energy, light-headedness (especially when standing), cravings for salty foods, or even muscle spasms. Always listen to your body, and consider working with a practitioner if you're unsure where your intake stands.

Salt Storage and Shelf Life Tips

Natural salts don’t go “off” in the traditional sense, but proper storage is still important. Because many unrefined salts retain moisture, they can clump if left in humid conditions. Here’s how to keep your salt in perfect condition:

Store in an airtight container away from moisture.
Use a ceramic or glass grinder to prevent metal corrosion when grinding salt at the table.
Keep large bags or tubs in a cool, dry pantry and decant smaller amounts for everyday use.

Wrapping It Up: The Case for Ditching White Salt Forever

If you’re still using supermarket table salt, now’s the time to upgrade. Not only are mineral salts better for your health, they also elevate your meals with nuanced flavours that refined salt can’t match. Whether you stick with a favourite like Celtic or Himalayan, or explore some of the more exotic salts from around the world, it’s a simple change that pays dividends in both taste and nutrition.

So next time you reach for the salt shaker, take a moment to consider what’s actually in it — and what’s missing. Your body (and your tastebuds) will thank you.

Iodine

4 Comments

So you’re following a “perfect” Paleo diet… surely you can’t be deficient in any vitamins or minerals that your body needs? Well, you might be surprised; have you thought about your iodine levels lately?

I've been looking into some of the popular supplements that people take, and minerals that some are careful to ensure they are not deficient in. I’ll be writing about a few of the popular ones, but iodine is one of the first minerals that regular seems to be spoken about.

What actually is iodine?

It’s a trace element that has quite a big impact on our health and is especially associated with our thyroid. While iodine deficiency is mainly linked with third world and developing nations, research shows that even those living in developed countries like Australia or the United Kingdom have been found to be deficient. It’s probably no surprise, given the SAD diet so many people in the developed World live on.

Iodine deficiency is not a good thing and can cause a number of health issues.

Conditions such as Goitre can be caused by iodine deficiency. The thyroid gland enlarges, as it lacks the necessary iodine in order to compensate for the imbalance. This produces a large and highly visible lump in the neck. Not pretty.

Cretinism occurs when a woman is iodine deficient during a pregnancy. This can result in the child being born with a lower IQ and abnormal neuro-development.

Another result of iodine deficiency is Hypothyroidism. Iodine is one of the major ingredients in the thyroid hormone, so where thyroid lacks enough, it will reduce the thyroids ability to makes the hormone. Symptoms of a thyroid lacking iodine include – elevated blood lipids, infertility, weight gain and the inability to lose weight, dry skin, hair loss and a lack of libido – just to name but a few.

So why do iodine deficiencies occur?

Especially on a Paleo diet, when you eat natural, real foods? Foods such as sea food and seaweed are rich in iodine – so not having many of these foods in your diet, makes it harder to get decent levels of iodine.

A common source of iodine is iodised salt – which of course on a Paleo diet, is often replaced with mineral and sea salts – naturally iodine free!

Some foods are rich in Goitrogen, such as broccoli. If eaten to excess, these foods may interfere with the iodine uptake needed by the thyroid gland. While this doesn’t lead to a whole body deficiency it does limit the thyroids ability to get the amount of iodine it needs.

Where can you get iodine from?

Seaweed is a great source, especially from kelp (or Kombu) and hijiki, just add a strip to your next pot of chili, soup or curry. Eat more seafood – crustaceans, fish, and shellfish – anything that lives in the ocean, provided it is high quality. While the iodine content of fish varies you can get the most from abalone, codfish and pollack. The way you cook also determines how much iodine will remain. If you boil fish it will lose most of its iodine content but if you fry it most of the iodine content will remain. Grilling retains more than boiling does, but a little less than frying.

Free range eggs are another great source – although the specific amount will depend on the laying hens diet – if there is iodine in the chicken’s diet it will show up in the yolk.

Finally supplements are a popular alternative to ensure you are getting sufficient levels of iodine in your paleo diet.

So how do you ensure you get enough Iodine?

Paleo Iodine Wraps

11 Comments

Since my new supply of himalayan salt arrived with a big warning on the outside “this does not contain iodine”, I've been craving salty foods. I'm sure this is psychosomatic, but it has lead to quite a lot of reading about iodine deficiency in the last week.

It does appear to be quite possible to become deficient in iodine when eliminating regular iodised salt and conventionally raised animal products. Apparently they started adding iodine to salt many years ago – and to animal feed, as many people were deficient in the mineral. Iodine plays a crucial role in thyroid function and is an essential mineral. I had quite extensive blood work a couple of months ago but for some reason, despite my thyroid function being tested, iodine levels were not part of the tests. I will get my levels checked out, but in the meantime, I need to make sure I get enough iodine, be it from my diet, or supplements. Kelp Supplements seem to be quite popular, so perhaps they will be a good choice?

Wild caught fish is a good source of iodine, but I don't incorporate this in my diet regularly – this is probably something I need to change. Seaweed is supposed to be an excellent source of iodine, so to that end, I created “Paleo Iodine Wraps” for dinner this evening, using Nori sheets.

The wraps were going to contain beef, but I actually found some fresh turkey today – and it was on sale, so I had to buy it (I've got no idea why it's so hard to find turkey in Australia – it's got such a fantastic nutritional profile!). As you might have noticed I'm quite keen on putting fruit in with savoury dishes, so thought I'd experiment with some apricot to go with the turkey and seaweed flavours. I'm really enjoying coconut aminos at the moment, so I used it to marinate the turkey and beef in.

Ingredients

Fresh Turkey
Thinly Sliced Beef
Onion
Capsicum (bell pepper)
Zucchini
Mushrooms
Tomato
Lettuce
Avocado
Nori Sheets
Coconut Oil
Coconut Aminos
Coriander (Cilanto)
Himalayan Sea Salt

Method

I cut the turkey and beef into thin strips and let them marinate in the coconut aminos for a few minutes, whilst I prepared the rest of the ingredients.

I cut the onion, capsicum, zucchini, mushrooms and apricots into strips and then stir fried the meat in the coconut aminos and a spoonful of coconut oil.

Once the meat browned off I set it aside, and stir fried the vegetables and apricots in the same oil. I added the salt and some coriander to this and kept the vegetables on the heat for a few minutes.

Whilst the vegetables finished cooking, I cut the lettuce, tomatoes and avocados into strips, since these did not require cooking.

When the vegetables were ready, I assembled all of the ingredients on one edge of the nori sheets, and rolled them until they resembled (paleo!) sushi rolls.

I was pleased with this impromptu dinner and will add it to my list of good foods to make for on the go! I think these would store fine in the fridge overnight, so would be another good option for work lunches – or even as a grab and go breakfast. I really liked the contrast of the seaweed taste with the sweetness of the apricot. I think next time I'll use fish instead of turkey and beef to full embrace a sea theme for this dish – and to get in a bit more iodine!

I've not checked yet, but hopefully if I incorporate Nori a few times a week, I won't have to worry about iodine deficiency.

I'd be very interested to hear your thoughts on Iodine intake and deficiency, is this something you actively address in your diet?

Another key benefit of zinc that deserves attention is its essential role in wound healing and tissue repair. This is especially important for anyone engaged in physical activity or recovering from illness or injury. Zinc supports collagen synthesis and inflammatory response modulation, both crucial elements in the healing process. People following a Paleo lifestyle who include zinc-rich foods regularly may notice faster recovery times from minor cuts, bruises, or more intense muscular strains.

It's also worth exploring zinc’s influence on hormonal balance. Zinc plays a part in testosterone production, which is not only important for men’s health but also for muscle development, metabolism, and overall energy in both men and women. Some studies have linked zinc deficiency with reduced testosterone levels, and restoring adequate intake can lead to noticeable improvements in vitality, stamina, and strength. This is especially relevant for those following a fitness-focused Paleo regime.

In the context of mental health and cognition, zinc contributes to neuroplasticity and brain function. Low levels of zinc have been associated with mood disorders such as depression and anxiety. Zinc helps regulate neurotransmitters like serotonin and dopamine, which influence mood, memory, and focus. For those who often experience mental fog or lack of motivation, ensuring proper zinc intake through Paleo-friendly whole foods might yield surprising cognitive benefits.

Pregnant and breastfeeding women have higher zinc requirements, as it plays a vital role in fetal development and immune support for both mother and baby. Including zinc-rich foods such as grass-fed beef, lamb, oysters, and eggs can help meet these increased nutritional demands without relying on supplements. As always, it's best to consult with a healthcare professional for personalised guidance, especially during pregnancy.

Bioavailability is another essential factor to consider. As mentioned, the Paleo diet avoids grains and legumes, which contain phytic acid – a compound that binds to minerals like zinc and inhibits absorption. This makes Paleo naturally more supportive of zinc uptake. Additionally, preparing vegetables properly (e.g., soaking, fermenting, or sprouting) can further reduce antinutrients and enhance overall mineral absorption.

When looking to boost your zinc intake, here are some of the top Paleo-approved sources to incorporate regularly:

Oysters: Among the richest sources of zinc available. A single serving can offer over 300% of the daily recommended intake.
Grass-fed beef: A practical and widely available source, with excellent zinc content in cuts like chuck and sirloin.
Lamb: Another red meat option that provides a healthy dose of zinc along with iron and B vitamins.
Chicken thighs and drumsticks: Dark meat tends to have higher zinc levels than breast meat, making it a solid choice.
Pumpkin seeds: Great as a snack or salad topper; just a small handful contributes a significant amount of zinc.
Cashews: While slightly lower in zinc than pumpkin seeds, they still provide a helpful contribution and are a great Paleo-friendly snack.
Egg yolks: Not only a good source of zinc but also rich in choline and other vital nutrients.
Sardines: These small oily fish offer zinc, calcium, and omega-3s, making them an all-round powerhouse food.

Understanding Iodine Deficiency on a Paleo Diet

When transitioning to a whole foods lifestyle like Paleo, it's easy to unknowingly eliminate key nutrients — and iodine is a prime example. Since iodised salt and processed foods are no longer part of the menu, many people find themselves at risk of iodine deficiency without realising it. And because iodine is not often discussed in mainstream nutrition circles, it can easily fall through the cracks.

Iodine is essential for thyroid hormone production, which regulates metabolism, energy levels, and temperature control. A deficiency can lead to fatigue, brain fog, weight gain, dry skin, and in more serious cases, goitre or hypothyroidism. This makes it critical for those following a Paleo lifestyle to identify rich sources of iodine that fit within the framework of ancestral eating.

How Common Is Iodine Deficiency?

Despite public health measures like iodised salt, iodine deficiency is still surprisingly common — especially in Australia and New Zealand, where the soil is naturally low in iodine. In fact, studies have shown that women of reproductive age, pregnant women, and those avoiding processed foods are at greatest risk. If you're eating clean, avoiding bread, dairy, and table salt, you're likely in this at-risk category.

Natural Iodine Sources for Paleo Eaters

Here are some iodine-rich whole food options that align with a Paleo approach:

Seaweed: Nori, wakame, and kelp are top sources of dietary iodine. Just a few sheets a week can make a difference.
Wild-caught fish: Sardines, cod, and haddock contain varying levels of iodine and provide quality protein and omega-3s.
Shellfish: Prawns, oysters, and mussels are excellent mineral-rich seafood options.
Pasture-raised eggs: While not extremely high in iodine, they contribute to overall intake when consumed regularly.
Cranberries and strawberries: These fruits contain small amounts of iodine and can offer a sweet boost.

If you're not a fan of seafood, or it's difficult to source high-quality options where you live, consider supplementing with kelp tablets or liquid iodine drops. As always, speak to a healthcare practitioner before adding any new supplement to your routine.

Balancing Iodine Intake

More is not always better when it comes to iodine. Excessive intake can cause its own thyroid issues, particularly for those with autoimmune thyroid conditions like Hashimoto’s. The goal is to consume sufficient iodine regularly from natural sources — not to overdose with supplements. In Australia, the recommended dietary intake (RDI) for adults is 150 micrograms per day, increasing to 220–270 micrograms for pregnant or breastfeeding women.

Signs You Might Be Iodine Deficient

If you've eliminated processed food and conventional dairy, and you’re not consuming seafood or seaweed regularly, watch for these signs:

Fatigue and low energy
Difficulty losing weight
Cold sensitivity
Dry skin and thinning hair
Brain fog and memory issues
Enlarged thyroid (goitre)

Blood tests for thyroid function don’t always indicate iodine deficiency. If you suspect an issue, ask your GP to test your urinary iodine levels or refer you to an integrative practitioner familiar with nutritional deficiency testing.

Why Paleo Eaters Should Care About Iodine

The Paleo diet offers many benefits — nutrient density, satiety, stable energy — but it also eliminates a lot of fortified and processed foods that people unknowingly rely on for micronutrients. Being intentional about iodine (as well as magnesium, selenium, and vitamin D) is key to avoiding nutritional gaps.

Unlike fortified cereals or iodised table salt, Paleo-friendly iodine sources come with additional benefits — omega-3s, antioxidants, and anti-inflammatory compounds. When you build your meals with iodine in mind, you're also investing in overall wellbeing.

Incorporating Iodine-Rich Meals into Your Routine

Looking to get more iodine in your weekly meals? Try these ideas:

Make nori wraps like the ones above — they’re versatile and portable.
Add wakame to brothy soups, bone broth, or Asian-style salads.
Use dulse flakes as a seasoning — they’re salty, umami-rich, and can be sprinkled on eggs or vegetables.
Include seafood twice a week — even tinned sardines or salmon in olive oil are great options.

Your Iodine Action Plan

To ensure you're covering your iodine needs while eating Paleo, follow this simple checklist:

Review your current iodine intake — are you regularly eating seafood or seaweed?
Get tested if you're unsure about your iodine status.
Start incorporating seaweed into snacks, meals, or homemade condiments.
Explore soy sauce alternatives like coconut aminos that pair well with iodine-rich recipes.
Track how you feel — improved energy and mood are great signs you're on the right track.

Let’s Talk About It

Have you ever tested your iodine levels? Do you include seaweed or seafood regularly in your Paleo meals? I’d love to hear how you make sure you’re getting enough iodine. Share your favourite iodine-rich Paleo recipes in the comments!

Remember: small tweaks like these can help you stay vibrant, balanced, and truly nourished on your Paleo journey.

Seaweed

10 Comments

I love looking around my local Asian supermarket. I found a whole section of seaweed and seaweed related products (though the products seem to contain lots of ingredients that are far removed from Paleo). Seaweed is something I've never had at home before – and certainly haven’t cooked with – and I'm curious to try.

Seaweed is supposed to be a great source of iodine that is otherwise hard to obtain through diet, but which plays a crucial role in the thyroid. It contains lots of different health promoting minerals.

I've been looking into what I can do with different types of Seaweed. Apparently dulse granules can be sprinkled on many foods and nori can be used to make paleo wraps! Kelp is supposed to be good as a snack on its own.

Next time I venture near the Asian grocery store, I'm definitely going to buy some!

Have you incorporated Seaweed into your diet? What is a good type and dish to start experimenting with? I’d be very interested to hear your seaweed comments, below!

Seaweed on a Paleo Diet: A Mineral-Rich Superfood from the Sea

When it comes to nutrient-dense superfoods, most Paleo conversations revolve around organ meats, bone broth, or fermented vegetables. But one of the most underrated and potent foods we can include is seaweed. It’s nutrient-dense, ancestral, and – when chosen carefully – can be a brilliant addition to a Paleo plate. In fact, seaweed and Paleo might be a better match than you’d expect.

Our hunter-gatherer ancestors who lived near coastlines and islands would have had access to sea vegetables, and many traditional cultures throughout Asia and the Pacific have relied on seaweed as a key source of iodine and trace minerals for generations. In Japan, Korea, the Philippines, and even traditional Scottish and Irish diets, seaweed has been used for its medicinal and culinary benefits for centuries.

Why Seaweed Is a Perfect Fit for Paleo

On a nutrient level, seaweed is remarkably aligned with the Paleo framework. Here’s why it deserves a place on your plate:

Rich in iodine – A key mineral for healthy thyroid function and hormone regulation, especially important for people avoiding iodised table salt.
High in trace minerals – Including magnesium, calcium, potassium, selenium, iron, and zinc – all crucial for metabolic and immune health.
Source of fibre – Seaweed provides prebiotic polysaccharides that may help feed the beneficial bacteria in your gut.
Natural umami flavour – Seaweed contains glutamates that add depth of flavour without additives, making it a great alternative to MSG-laden sauces.
Low in carbs and calories – While still being nutrient-packed, seaweed is a lightweight but mighty ingredient in Paleo cooking.

As long as the seaweed product is free from industrial oils, added sugars, or preservatives, it’s generally considered Paleo-friendly and nutrient supportive.

Types of Seaweed You Can Try on a Paleo Diet

With such a variety available, especially in Asian grocery stores or health food shops, it helps to know your options. Here’s a guide to some of the most popular edible seaweeds and how they align with Paleo eating:

Nori

The most familiar seaweed – especially if you’ve ever eaten sushi. Nori comes in flat, paper-like sheets and is mild in flavour. Look for plain, unseasoned nori sheets without added sugar, soy sauce, or preservatives. These can be used to make Paleo wraps or quick snack chips. Toast them lightly and fill with roast chicken, avocado, and sauerkraut for a mineral-packed wrap.

Dulse

Dulse is a reddish-purple seaweed with a slightly salty, smoky flavour. It’s available as whole leaves or granules, which make an excellent seasoning sprinkled over eggs, roasted vegetables, or even grilled meat. Nutritionally dense and flavourful, dulse is a great way to enhance food without the need for salt or stock cubes.

Kombu

Thick and leathery, kombu is often used to infuse broths. It’s especially high in iodine and glutamic acid, so it creates a deep umami base. Try adding a piece of kombu to your bone broth or slow-cooked soups, then remove it before serving. It brings a savoury depth and amplifies mineral content without overwhelming the dish.

Wakame

Popular in Japanese miso soup, wakame has a mild taste and a slippery texture. It’s usually sold dried and needs to be rehydrated. Toss it through a salad with sesame oil and cucumber for a light Paleo side. Just be mindful of added dressings if purchasing pre-made versions.

Kelp

Kelp is a brown seaweed known for its high iodine content. It’s available as noodles (kelp noodles), powders, and flakes. Kelp noodles are a brilliant grain-free alternative for Paleo meals. They’re crunchy, neutral in flavour, and great with Asian-inspired sauces made from coconut aminos, sesame oil, and fresh herbs.

How to Use Seaweed in Paleo Cooking

Once you’ve stocked up on a few seaweed varieties, here are some practical ways to incorporate them into your Paleo lifestyle:

Add dulse flakes to scrambled eggs or omelettes for a salty, mineral boost
Wrap sliced roast chicken and avocado in nori for a quick seaweed roll
Use kelp noodles as a base for cold noodle salads or stir-fries
Toss rehydrated wakame into a cabbage slaw with apple cider vinegar and tahini dressing
Add kombu to your next batch of slow-cooked bone broth for extra trace minerals

You can even blend nori or dulse into Paleo pâté or meatballs for an umami edge and added micronutrients.

Paleo-Friendly Seaweed Snack Ideas

If you’re trying to curb salty snack cravings, seaweed snacks can be a good swap – with a few caveats. Many commercial seaweed snack packs are roasted in seed oils (like canola or sunflower) and dusted with questionable flavourings. Always check the label and look for these criteria:

Roasted in coconut oil or avocado oil (or ideally just toasted plain)
No added sugar, wheat, or soy sauce
Seaweed as the first and primary ingredient

You can also make your own at home! Simply brush nori sheets with melted coconut oil, sprinkle with sea salt or crushed garlic, and lightly toast them in the oven until crisp. Break into chips and store in an airtight jar.

Seaweed and Iodine: What You Need to Know

One of the key reasons seaweed is so beneficial on a Paleo diet is its iodine content – especially for people who don’t consume iodised salt or processed foods. Iodine is crucial for thyroid hormone production, metabolism, cognitive function, and hormonal balance.

But it is possible to overdo it. Some seaweed (especially kelp) is extremely high in iodine, and excessive intake can cause thyroid dysregulation – particularly in people with Hashimoto’s or other thyroid conditions.

Tips for safe iodine intake:

Use seaweed in moderation – a few grams per day is usually enough
Vary your sources – rotate dulse, nori, kombu, etc.
If you have a diagnosed thyroid condition, check with your healthcare provider before supplementing with kelp or eating large amounts of seaweed

Seaweed Recipes for Your Paleo Kitchen

1. Paleo Seaweed & Avocado Wraps

2 nori sheets
1/2 avocado, sliced
1/2 cucumber, julienned
Leftover shredded chicken or salmon
Sprinkle of dulse flakes

Layer ingredients onto the nori sheet, roll tightly, slice, and enjoy immediately.

2. Seaweed Egg Scramble

3 eggs
1 tsp coconut oil
1 tsp dulse flakes
Handful of spinach

Scramble eggs in coconut oil, add spinach until wilted, and stir through dulse flakes just before serving.

3. Bone Broth with Kombu

1 batch of slow-cooked beef or chicken bone broth
1 piece kombu (approx. 5cm)

Add kombu to your simmering broth in the last 30 minutes of cooking. Remove before serving.

Where to Buy Good-Quality Paleo-Friendly Seaweed

You’re on the right track exploring your local Asian grocery store – just be mindful of ingredients. Many packaged seaweed snacks and soup mixes contain MSG, gluten, soy sauce, or sugar.

Look for:

Plain nori sheets with just “seaweed” listed as the ingredient
Dulse flakes or whole leaf in resealable pouches
Kombu from certified organic or clean sources
Brands that focus on sustainability and wild harvesting

Alternatively, you can shop online at health food stores or Paleo-specific suppliers who vet their products. Try to choose seaweed from clean waters (e.g., Maine, Tasmania, or certified Korean/Japanese sources), and avoid anything with artificial additives.

Final Thoughts: Bringing Seaweed Into the Paleo Fold

If you’re new to seaweed, it can seem a bit strange at first – salty, chewy, and with a distinct oceanic flavour. But it’s well worth experimenting with. The nutritional benefits, flavour depth, and versatility make it a powerful addition to any Paleo kitchen.

Whether you’re tossing dulse on your eggs, using nori for a wrap, or trying kelp noodles in a stir-fry, seaweed can expand your ingredient repertoire and boost your micronutrient intake significantly.

Have you tried seaweed in your Paleo meals? I’d love to hear your favourite types and recipes in the comments below. Or tag me on Instagram if you’ve tried one of these ideas – I love seeing your creations!

Tag Archive for: Iodine