Nutritional Sea Vegetables

Sea vegetables or seaweed offer one of the most extensive ranges of minerals of any food group, encompassing virtually all the minerals found in the ocean, and even more astonishing, most of same minerals found in human blood. Sea vegetables also offer an assortment of distinctive phytonutrients, including the sulfated polysaccharides also known as fucoidans.

Unlike other categories of vegetables such as the terrestrial vegetables (grown on land), sea vegetables do not appear to rely on carotenoids and flavonoids for their antioxidant benefits, because in addition to these two significant categories of antioxidants, sea vegetables contain various other types such as alkaloid antioxidants. Sea vegetables are an exceptional source of vitamin A (from the form of carotenoids), B1, B2, B3, B5, B6, C, E, K, copper, iodine, iron, manganese, phosphorus, potassium, zinc, as well as a good source of protein.

Sea vegetables are known to possess a variety of heart health compounds such as angiotensin converting enzyme inhibitors and antioxidants. Marine plants also provide an excellent source of essential fatty acids that supports the reduction of blood cholesterol levels, and therefore reducing the risk of atheroscleosis which involves the hardening of arteries, and thrombosis which involves the formation of blood clots.

Dietary fibre is required by the human body to clean the digestive system, and provide protection from probable carcinogens, by absorbing different substances such as cholesterol in preparation for elimination. Increased dietary fibre intake has been related to the decline of obesity, diabetes, high cholesterol levels, cardiovascular disease, and various types of cancer. Brown seaweeds such as wakame contain up to 40 percent more soluble fibre than terrestrial plants such as apples.

Popular Sea Vegetables or Seaweeds

* Kelp is an extremely nutritious edible sea vegetable variety that encompasses the widest assortment of concentrated phytonutrients. By far, sea kelp is one of the most frequently consumed seaweeds worldwide because it grows efficiently in most marine environments. Sea kelp seaweed species belongs to the brown algae (Phaeophyceae) family and is usually specifically sort after for the purpose that it contains high levels of iodine and proteins. The whole seaweed or dehydrated powders can be combined with soup stocks to produce a highly nutritional food source. Arame, Hijiki, Kombu, and Wakame are also varieties of sea kelp.

* Nori sea vegetable is the Japanese name for the edible seaweed species of the red algae (Porphyra) family, often found growing from coastal rocks in thin twisted arrangements usually about a foot in length. Nori seaweed has been conventionally prepared into sheets (comparable to the paper making procedure) for centuries by Asian cultures. Nori sheets are predominately used in wrapping sushi, but are also ideal for use as tortilla wraps or bread. The raw variety of Nori contains the most nutrition and is dark green in colour, the bright green nori sheets have undergone a toasting process and contain considerably lower nutrient value.

* Dulse sea vegetable is a crimson coloured seaweed species also belonging to the red algae family, frequently found growing from coastal rocks on the Northwest Pacific and North Atlantic coasts, Iceland, Canada and regions of Scotland and Ireland. Dulse seaweed is often used when dried, providing a delicious smoky flavor that has a soft chewy texture. Similar to Nori seaweed, Dulse seaweed does not require cooking, and can be equally enjoyed just sprinkled over meals as a salt substitution.

Please Note: Whilst increased iodine intake is beneficial for healthy thyroid function, high levels of iodine usually found in the brown algae family consumed regularly over a long period of time can adversely affect thyroid function. While brown algae type seaweeds are safe for adults if consumed in moderation, there have been cases where pregnant women have over consumed brown algae type seaweed products and their babies have fallen ill.

Because of the potential to cause illness, it is advisable that pregnant or breastfeeding women consume no more than one serving per week of brown algae type seaweed. Children can also be predisposed to excessive iodine so it is advisable that they should also consume no more than one serving per week.