A staple of Asian cuisine, sea vegetables are often vastly under-appreciated in the West. Sometimes referred to as seaweed, these vegetables actually include a wide range of different types of algae. Frequently sold dried, most sea vegetables need to be reconstituted before or during cooking. Sea vegetables may also be sold as dietary supplements in powder, tablet or capsule form.
Types
Sea vegetables come in a wide variety of colors, shapes and flavors. The most familiar for most people is nori, the green or dark purple sheets used to wrap some types of sushi rolls. Arame looks like thin black shreds and is cooked in stir fry dishes or used in salads. The brown sea vegetable dulse is frequently served in powdered form as a condiment but its leaves can also be pan-fried. Kombu comes in dark purple sheets that are often added to soups. Sweet and salty sea palm and tender wakame can both be eaten raw or served in salads or cooked dishes.
Nutrients
Sea vegetables are all typically high in iodine, iron, fiber and a wide range of vitamins and minerals. The iodine in sea vegetables is highly concentrated, but may dissipate some when the vegetables are reconstituted in water. The iron in sea vegetables is accompanied by vitamin C, which helps in making iron bioaccessible. Sea vegetables are also a good source of antioxidant micronutrients. In addition, they contain high levels of selenium, manganese, zinc, vitamin C and vitamin E.
Phytochemicals
In addition to the micronutrient antioxidants, sea vegetables also supply phytochemicals with antioxidant properties. Different varieties of sea vegetables contain differing levels of carotenoids and flavonoids. For example, nori contains high levels of beta-carotene, the carotenoid that can be converted into vitamin A and benefits visual health. Sea vegetables also contain alkaloids, compounds with anti-inflammatory properties. Because of the complex interactions between the phytochemicals, vitamins and minerals, sea vegetables are best eaten whole instead of taken in supplement form.
Health Benefits
Proponents of sea vegetables promote their consumption as good for cancer prevention, particularly colon and breast cancer, and healing degenerative diseases. Extracts from sea vegetables have been shown to halt cancer cell growth in the lab, but these results have not yet been replicated in human or animal models. Research on the health effects of sea vegetables have been mostly limited to laboratory studies thus far. Human clinical trials are needed to determine the effects of sea vegetables on diseases such as cancer, diabetes or asthma.
References
- Whole Foods: Guide to Sea Veggies
- American Cancer Society: Sea Vegetables
- "Marine Drugs": The antinociceptive and anti-inflammatory activities of caulerpin, a bisindole alkaloid isolated from seaweeds of the genus Caulerpa.
- "Journal of Nutrition": High Iron Content and Bioavailability in Humans from Four Species of Marine Algae.
- USDA National Nutrient Database
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