Although now gaining worldwide popularity as a food, seaweed has been an integral part of the Japanese and Chinese diets since the fourth and sixth centuries, respectively, according to the Food and Agricultural Organization. Organic seaweeds are algae that grow naturally in the saltwater of many coastal areas. They are usually found attached to rocks and like plants, have photosynthetic capability. While some species are small, others can grow up to 20 meters long. The experts at Bastyr University refer to seaweeds as nutritious foods that are rich in many minerals and vitamins, including vitamin B-12.
Vitamin B-12
Vitamin B-12 is an essential B vitamin that plays an important role in normal neurological function and that is required by your body for the normal formation of DNA and red blood cells. Deficiency of vitamin B-12 can cause symptoms such as megaloblastic anemia, loss of appetite, constipation and numbness and tingling of the arms and legs according to the Linus Pauling Institute. Most seafoods, such as clams, mussels, crab, salmon, are excellent sources of vitamin B-12. Depending on the variety, some seaweeds are also good sources of vitamin B-12.
Varieties of Seaweed
While there are thousands of varieties of seaweeds, just a few are commonly used as food. Nori, a flat, green-colored seaweed, is used as a wrap for sushi rolls. Hijiki and arame are thin black and brown algae that have noodle-like fronds and make excellent seasoning for soups and salads. Kelp, also known as kombu is a brown algae with wide, tough, flat blades often used to flavor bean stews, while wakame is used in miso soup or as a garnish for many dishes. Dulse, a tangy seaweed, is used in baked products, soups and salads in parts of North America and Europe, according to Sofia Layarda, a registered dietitian on the Health Castle website.
B-12 in Seaweed
An article published in the 2007 journal of “Experimental Biology and Medicine” reports that dried lavers like nori are good sources of vitamin B-12, while it was either absent or present in minute amounts in other seaweed species. The authors further cite studies in which consumption of this seaweed prevented vitamin B-12 deficiency in vegans. A 2010 Korean study in “Current Gerontology and Geriatric Research” found that nori, along with traditional soybean-fermented foods, contributed as much as one-third of vitamin B-12 requirements in centenarian subjects. These studies indicate that vegans can get some vitamin B-12 from sea vegetables like nori, a nutrient that is mainly found in animal foods.
Other Nutrients in Seaweed
While the nutrients in different species vary, most seaweeds are good sources of protein, trace minerals and vitamins according to the Food and Agricultural Organization. Seaweeds are generally high in fiber and low in calories, although some may contain omega-3 fatty acids. Along with vitamins A and B, seaweed also contains minerals such as iodine, potassium, calcium, iron, magnesium and selenium. However, as there is a possibility of heavy-metal contamination in seaweed, you should only purchase certified organic seaweed that discloses test results on its label.
References
- Food and Agricultural Organization: A Guide to Seaweed Industry: Introduction to Commercial Seaweeds
- Bastyr University: Seaweed a Versatile Addition to Any Diet
- Linus Pauling Institute: Vitamin B-12
- Experimental Biology and Medicine: Vitamin B-12 Sources and Bioavailability
- Current Gerontology and Geriatric Research: Discovery of Novel Sources of Vitamin B-12 in Traditional Korean Foods From Nutritional Surveys of Centenarians
- HealthCastle.com: Why You Should Try Sea Vegetables
- Food and Agricultural Organization: A Guide to Seaweed Industry: Seaweeds Used as Human Food
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