We all could—and should add more vegetables to our diet. And while getting an extra serving of asparagus or cauliflower would be just fine, there’s an opportunity for a new kind of vegetable that most of us here in the U.S. are probably overlooking—sea vegetables. Sea vegetables, more commonly known as seaweed, are packed with vitamins and nutrients and linked to longevity. Let’s explore what makes seaweed so exceptional, the most common types, and the best ways to incorporate them.
Seaweed Nutrition
It may seem like everything is a “superfood” these days, but seaweed really is a nutritional powerhouse, as it’s packed with a ton of vitamins, minerals, and other micronutrients. Seaweed is so special because it’s:
· Rich in minerals like iodine, calcium, iron, magnesium, phosphorous, potassium, and zinc
· High in fiber and protein
· A good source of omega-3 fatty acids
· Packed with vitamins A, B12, C, E, K, & folate
· An excellent source of the amino acid tyrosine
· An excellent source of polyphenols, which have antioxidant, anti-inflammatory, antiviral, antifungal, and antibacterial properties
· Rich in prebiotics, which support a healthy microbiome
· A natural source of beta glucans, which may lower the risk of heart disease
Small Package, Big Benefits
With so much nutritional power, it’s no wonder that seaweed has been credited with a number of potential health benefits. A daily dose of seaweed:
• Supports thyroid health. Seaweed is particularly rich in iodine, which helps produce thyroid hormones triiodothyronine (T3) and thyroxine (T4). It is also a good source of tyrosine which is used in conjunction with iodine to make those two key hormones necessary for proper thyroid function.
• Supports a healthy gut. Seaweed is rich in prebiotics, which are nondigestible fibers that feed the “good” bacteria in your gut. These sugars not only help these bacteria propagate, but they also increase the amount of short-term fatty acids that maintain the health of your gut lining.
• May reduce your cancer risk. Although more research is needed, fucoidan, a carbohydrate found in brown seaweed, has anti-cancer properties (just one possible longevity-boosting property of the carbohydrate). Seaweed also contains folic acid and polyphenols, both of which are also believed to protect against cancer.
• May support a healthy weight. Seaweed is particularly fiber-rich, which helps you feel fuller longer by slowing stomach emptying. Fucoxanthin, a carotenoid found in brown seaweeds, may also help reduce body fat. However, this research has only been conducted on mice, not humans, so further studies are needed.
• May reduce type 2 diabetes by stabilizing blood sugar. Research shows that fucoxanthin, mentioned above, may also improve blood sugar levels, including in those genetically inclined towards insulin resistance. Seaweed also contains alginate, a polysaccharide that was found to prevent blood sugar spikes in animals following a high-sugar meal, as it appears to reduce sugar absorption into the bloodstream.
• May support heart health. Early studies have found a link between seaweed consumption and a lower risk of heart disease. The polyphenols in seaweed could be responsible, as they appear to lower blood pressure, LDL cholesterol, and total cholesterol levels.
Common Edible Seaweeds
Now that we’ve explored seaweed’s nutritional and health benefits, you might be wondering what types to eat—and how to eat them. After all, the average Westerner is mainly familiar with the seaweed that their sushi rolls come wrapped in! Seaweed encompasses three categories of algae: red, brown, and green, each with their own unique benefits.
BROWN
Brown seaweeds contain both fucoidan and fucoxanthin, which are found only in this type of algae.
• Wakame: Ever eaten seaweed salad at a Japanese restaurant? Then you’ve enjoyed wakame. This seaweed is particularly nutrient-dense, and supports thyroid health, healthy cholesterol levels, insulin sensitivity, and healthy blood sugar levels. You’ll typically find it in its dehydrated form and it’s simple to reconstitute. Wakame has also been credited with the unusual number of centenarians (people 100 or older) in Okinawa, Japan, because of its high fucoidan content, and can be taken as a supplement.
• Arame: This seaweed, which appears as long, thin brown strands, boasts a ton of nutritional benefits and a mildly sweet taste. It’s rich in calcium, iodine, iron, magnesium, and vitamin A. Simply rehydrate it for 10 to 15 minutes and then add it to salad, stir-fries, soups, and stews.
• Kombu: Kombu is another common seaweed that you’ve eaten if you’ve ever enjoyed miso soup, as it’s a main ingredient in dashi, the broth used to make it. It has a lightly briny flavor full of umami. You can use it to make a flavorful, versatile vegetarian broth or as a powder to boost umami flavor in other dishes.
RED
Red seaweeds make up a large and diverse subcategory boasting over 7,000 species.
• Nori: If you’ve ever eaten sushi rolls, then you’ve eaten nori. Despite its black-green appearance, nori is in fact a type of red seaweed. It’s the seaweed found in prepackaged “seaweed snacks,” and this flaky and crispy sea vegetable can also be crumbled onto salad, rice, and of course, wrapped around sushi.
• Dulse: Flaky and salty like nori, dulse is mostly found on the eastern coast of North America, ranging from Maine to Newfoundland. It tastes similar to bacon when fried in oil and makes for a delicious vegetarian BLT alternative, can be sprinkled on soups or salads, or used as a savory seasoning powder.
• Irish Moss: This red anemone-like algae is packed with iodine, omega-3 fatty acids, and antioxidants, and contains carrageenan, typically used as an emulsifier. The most common way to enjoy the health benefits of Irish Moss is as “sea moss gel”—a vegan gelatin substitute, which can be added to smoothies or oatmeal to thicken them.
GREEN
Green seaweed gets its color from antioxidant-rich chlorophyll, which may help prevent cancer.
• Sea lettuce: Unsurprisingly, sea lettuce looks a lot like land lettuce, but it has a lot more protein. The flavor of sea lettuce becomes bolder once it’s dehydrated, making it a flavorful and crispy snack. It can also be reconstituted and stirred into soups or used in a powdered form as a seasoning.
• Spirulina: A green algae found in oceans and salty lakes, spirulina packs a major nutritional punch that’s very easy to incorporate, as it’s typically sold as a powder or supplement. It’s not only an excellent source of B vitamins, but contains four grams of protein in a single tablespoon!
• Chlorella: A cousin of spirulina, chlorella is found in freshwater and is only sold as a powder or supplement because its hard cell wall prevents it from being digested. Like other seaweeds, it’s a nutritional powerhouse full of antioxidants, iron, omega-3s, and vitamin A, plus about 2 grams of protein per teaspoon.
Continue being open to new and healthful foods to add to your diet. And, if you hit any roadblocks along the way, please contact me! Together we can devise practical and delicious ways for you to eat and live vibrantly!
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