Seaweed provides a diverse and delicious source of essential nutrients and the richest source of minerals and trace minerals of any food. Seaweed also provides considerable amounts of protein and fiber. In addition to its nutritional value, seaweed has been used for a variety of purported medicinal effects. Japanese cuisine, in particular, makes extensive use of seaweed.
Arame
Arame, a dark stringy seaweed, has a mild flavor. Arame requires 7 hours of cooking before it is ready to be sold, according to certified nutrition consultant, Phyllis Balch, author of the book "Prescription for Dietary Wellness." Arame contains high levels of calcium, potassium, iron and vitamins A and B complex.
Comparison Study
Researchers at the Laboratory of Biofunctional Material Chemistry, Hokkaido University, Japan measured antioxidant activity of five types of edible brown Japanese seaweed and found that Cystoseira hakodatensis, also known as Uganomoku, showed the highest level of activity. Uganomoku contains high levels of phenolic antioxidant compounds and also contains the brown pigment fucoxanthin. Researchers noted a synergistic effect between the antioxidant compounds and fucoxanthin that increases the antioxidant activity level.
Hijiki
Hijiki, a brown seaweed with a licoricelike flavor, contains more calcium than any other sea vegetable, as much as 1,400 mg per 3.5 oz. serving. Hijiki also contains 14.7 g of potassium in 3.5 oz. and high levels of vitamin A and carotenes. As a caution, hijiki has also been found to have high quantities of arsenic -- a toxic metal.
Nori
Nori is perhaps the most well known Japanese seaweed for its use as sushi wrapping. Nori is usually a dark, almost black color. Nori is distinguished by its high protein content, with more usable protein than any other seaweed. Nori contains high quantities of iodine, iron, calcium, vitamins A, B and C and carotene, according to registered dietitian Nicole Cormier, LDN, author of the book "The Everything Guide to Nutrition: All You Need to Keep You - and Your Family Healthy. "
References
- "Prescription for Dietary Wellness"; Phyllis A. Balch, CNC, 2003
- "Journal of Food Science"; Comparative Antioxidant Activity of Edible Japanese Brown Seaweeds; M. Airanthi, et al.; January 2011
- "Food and Chemical Toxicology"; Ingestion and Excretion of Arsenic Compounds Present in Edible Brown Algae, Hijikia Fusiforme, by Mice; S. Ichikawa, et al. February 2010
- "The Everything Guide to Nutrition"; Kendra Bartleson; 2011
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