Why Sea Vegetables Are Healthy to Eat
This is a time when taking care of your health and immune system is more important than ever, there's one superfood you may not even have in your diet: Sea veggies. WE have all eaten those bits of seaweed in your miso soup, or wrapped around your sushi roll. But there is actually a wide variety of green, brown, and red seaweed or edible marine algae that fall into the sea vegetables category. And they are bursting with nutrients, some of which you just can't get from land vegetables.
What are sea vegetables?
Sea vegetables and their various species go way beyond the dehydrated seaweed snack packs you may find at the grocery store. The term refers to edible marine algae, which includes some of the most primitive life forms on Earth and can be unicellular (microscopic) or multicellular. Seaweed is a subset of this enormous category of thousands of species.
These organisms aren't plants, even though they resemble them. They have no root system because they're able to absorb nutrients and water directly into their tissues.
Seaweed can be further classified as green, red, or brown. Non-seaweed veggies include single-cell algae like spirulina and chlorella.
While you may not see these as frequently as other veggies in your local grocery store, they do come in dehydrated and powdered versions. There are many brands to shop for. You do not have to spend a lot of money on them. Amazon has great prices and so does many local health stores. Or you may be able to find fresh varieties at your health food stores and Asian markets. Either way, you'll reap all the nutrients and benefits.
Bareorganics Spirulina is a favorite brand of mine. I add it to my green drink in the morning or to my preworkout.
Types of sea vegetables.
You can find it raw, pickled, dried, powdered, and encapsulated. Chefs are becoming more adventurous by incorporating these veggies into everything from soup to ice cream. And if chomping on something that tastes like the sea just isn't for you, then you can forgo the taste and texture altogether by stirring the powdered form into smoothies or soups.
KELP
There are nearly 30 varieties of this large brown algae, known as "seaweed." This is the version of sea vegetable you are most likely to feel clinging to your legs while in the ocean. But you've probably also encountered kelp in your day-to-day while firmly on land; it's found in thousands of products.
Algin, a versatile component in kelp, is an ingredient in toothpaste, shampoo, pharmaceuticals, and even ice cream. A rich source of nutrients like iodine, vitamin K, vitamin A, vitamin B-12, iron, magnesium, and lots of calcium (more than kale), kelp comes in both powder and capsule supplements, as well as raw and dried.
NORI
This briny seaweed is often sold in thin, dry sheets, either plain or toasted, and is what you usually find holding your sushi roll together. This is a great seaweed for the pantry because it lasts a very long time and can add instant umami (savoriness due to the amino acid, glutamate) to any dish. I love these. I crave them. I eat them in my salads or just to snack. They are amazing for thyroid health too.
Get creative with it! Try your hand at making your own sushi, or crumble it up and use it in salad dressings, make nori-crusted steak, sprinkle it over popcorn, or use it in ramen.
SPIRULINA
A type of blue-green algae, spirulina is a single-celled cyanobacteria that has been referred to as the most nutrient-rich food on the planet. Originally used by the Aztecs, it was resurrected by NASA to feed astronauts in space.
Phycocyanin is the main active component that contributes to the algae's antioxidant properties.* Typically found in powder or tablet form, a single tablespoon is considered an incredible source of high-quality protein made up of every essential amino acid, as well as an array of vitamins, minerals, and electrolytes.
DULCE
Full of the same range of nutrients as other sea vegetables, dulse resembles red, leafy lettuce. But you probably won't find dulse raw. It's usually dried immediately after harvesting and sold as whole-leaf, flakes, powder, or in seasoning mixes.
Next time you feel like a BLT, try pan-frying some whole-leaf dulse instead and see if you can tell the difference between it and bacon!
WAKAME
A brown seaweed, wakame is another popular one and is traditionally used in cold salads or as a topping on tofu, soup, sushi, or rice.
Usually sold in dry form, it can be rehydrated by soaking it in water for a few minutes. This also helps remove some of the excess salt. Then toss it into your favorite salad and let the nutrients course through you.
CHLORELLA
This freshwater algae is another powerhouse food. You will only find it as a supplement because its hard cell wall prevents it from being digested in its natural form. In addition to the numerous health benefits it shares with other sea vegetables, chlorella has also been shown to also absorb heavy metals in the body, aiding in detoxification.
KOMBU
When it's cold and dreary outside, break out the kombu and the stockpot. This seaweed is used in dashi, a traditional Japanese stock. Use kombu alone or with dried bonito flakes for miso soup or as a seasoning liquid in other dishes. Better yet, combine with beans or other hard-to-digest vegetables like Brussels sprouts or cabbage. Kombo has enzymes that break down gas-producing raffinose sugars found in many legumes and vegetables.
Health benefits of sea veggies.
All sea veggies tout numerous health benefits. They are rich sources of vitamins, minerals, fiber, protein, and fatty acids. What's more, scientists are showing the vast reach of their therapeutic properties, zeroing in on specific compounds that possibly improve heart health, fight disease, aid in weight loss, and balance blood sugar, to name just a few.
1. They support detoxification.*
Heavy metals accumulate in our bodies and can leave us feeling run down and awful all around. But algae such as spirulina and chlorella help support the body's detoxification process.* In animal studies, these algae were able to reduce heavy metal levels, such as cadmium and lead.*
2. They are a good source of iodine.*
Iodine is critical for thyroid health; without enough, you run the risk of hypothyroidism, which can cause a host of issues, including weight gain, fatigue, and goiter. It can cause complications during pregnancy, affect brain and bone development, and even cause miscarriage.
3. They have beneficial antioxidants.*
Excess free radicals cause cell destruction, DNA damage, and are thought to contribute to many adverse health conditions. Antioxidants prevent this damage by scavenging free radicals.* The term itself can refer to a wide range of substances, including specific vitamins (A, C, E, and beta-carotene are the most common), flavonoids, and carotenoids, among many others.
4. They support a healthy gut microbiome.*
Seaweed gives your gut some love. It's got more fiber than most fruits and vegetables, between 25 and 75% by dry weight, which helps with digestion and keeps things moving.* And it's full of prebiotics, which feed the good bacteria in your gut and curbs the harmful ones.* It might even protect against H. pylori, bacteria that can cause stomach ulcers, although these studies have yet to be carried out in humans.*
5. They're a good source of vitamins and minerals.*
Sea veggies are brimming with vitamins and minerals.* Aside from the antioxidants mentioned above, you'll find iron, copper, manganese, folate, zinc, sodium, calcium, and magnesium.
6. They are a good source of omega-3 fatty acids*
These fatty acids get a lot of attention in health news lately, and with good reason—they protect against a range of adverse health conditions, especially benefitting cardiovascular health.*
You should shoot for at least 4-5 servings per week, although the serving size will depend on the variety and form (fresh, dried, etc.). That could be a half-cup of cooked seaweed, dried dulse flakes, or a handful of chlorella tablets. Becareful too. If taking any thyroid medications ask your doctor what you can take. Also some of the pill forms are more concentrated so keep that in mind. Gosh, I think I am going to go out and get me some seaweed salad to go today. I love it.
One more thing. Studies have found algae and seaweed are amazing for plant growth. So if you are growing that garden or trees or plants you may want to check out ElixEarth for your growing needs. The power of algae.
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