Seaweed contains just a negligible amount of vitamin B-6. However, it is still a nutritious food that offers several health benefits. It is a source of other B vitamins, including B-1, B-2 and B-12. It also helps to support your body's metabolism, much like vitamin B-6 does. Eating foods rich in vitamin B-6 along with seaweed can contribute to a healthy, balanced diet.
Seaweed Types
Most seaweeds are not actually plants; they are macroalgae. Seaweed types include wakame, nori, spirulina, dulse, hijiki, arame and kombu. Farmers specialize in growing and collecting seaweed for sale. You can find it in its dried form in health food stores and Asian food markets. Some seaweeds are associated with particular dishes. Nori is famous for being the wrapper for sushi rolls. Hijiki is the main component of a common Japanese salad.
Seaweed Nutrition
Each type of seaweed has a different nutritional profile. While no seaweed is a particularly good source of vitamin B-6, a cup of dulse contains 10 percent of your daily iron requirement, while a sheet of nori contains between 4 and 10 percent of your daily recommended intake of vitamin C. Most seaweeds are packed with antioxidants and iodine. The thyroid gland, which plays a role in regulating the body's metabolism, needs iodine to function. Since a strong metabolism helps you to burn calories efficiently, some people believe that seaweed can contribute to a healthy weight-loss program.
Vitamin B-6
Vitamin B-6 is a water-soluble vitamin that is important for your health. It aids in protein and red blood cell metabolism, supports the nervous and immune systems and is necessary for the conversion of tryptophan to niacin. Good sources of vitamin B-6 include vitamin-enriched cereals, chickpeas, bananas, baked potatoes with the skin, salmon, halibut, yellowfin tuna and some vitamin-enriched beverages. Vitamin B-6 also helps keep your blood sugar within a normal range, which averts cravings between meals.
Recipes
Make a seaweed salad to accompany a meal of grilled fish, tofu or teriyaki-glazed meat. Soak the dry seaweed in warm water for 30 minutes to rehydrate it, and drain any water that remains. Blend white or rice vinegar, sugar, soy sauce, sesame oil and salt to taste to make a vinaigrette. Toss the seaweed in the vinaigrette. Add roasted sesame seeds and shredded carrots for color, texture and additional flavor. For a meal rich in both vitamin B-6 and seaweed, sprinkle toasted dried seaweed on a baked potato, or make your own sushi from yellowfin tuna wrapped in nori.
References
- The Times; "Nutrition: Let's Eat Seaweed;" Peta Bee; Sept. 2007
- Vegan Health: B12 in Tempeh, Seaweeds, Organic Produce, and Other Plant Foods
- "Saveur"; The Beauty of Nori; Harris Salat; Sept. 2010
- USDA National Nutrient Database for Standard Reference: Release 23 Vitamin B-6 Content of Selected Foods per Common Measure
- NIH: Office of Dietary Supplements: B-6
- FitClick: Dried Dulse Seaweed
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