Fresh and dried edible seaweeds, such as nori, hijiki and several varieties of kelp, including kombu, wakame and arame, are commonly used in Asian and Southeast Asian cuisines, where they are featured in soups, salads, stir-fries, rice dishes and snacks. Dulse, a dark red seaweed, is used in similar ways and is more popular in Canada, Ireland and other European countries. Overall, edible seaweeds are nutritious sources of varying amounts of vegetable protein, vitamins, minerals and fiber. Eating an assortment of seaweeds benefits you by providing a wide variety of these nutrients.
Protein
Among the edible seaweeds, nori is considered one of the most nutritious, according to the Food and Agriculture Department of the United Nations. Nori is composed of 30 to 50 percent protein. Most of the protein comes from the amino acids alanine, glutamic and glycine, which are also responsible for this seaweed's distinctive flavor. Kombu contains approximately 10 percent protein.
Vitamins
Nori is high in vitamins A, C and the B vitamins, especially niacin and folic acid. Wakame is also rich in B vitamins. Kombu and hiziki, on the other hand, while rich in minerals, are much lower in vitamins. Vitamins found in fresh seaweed are generally retained when the seaweed is dried, but many are lost with further processing.
Minerals
In general, seaweed contributes varying amounts of calcium, potassium, sodium, copper, iron and zinc to the diet. Brown seaweeds, such as kombu and hijiki, also contain iodine. Kombu contains three times as much iron as nori. Hijiki is even higher than kombu in iron, manganese and copper. Dulse is high in iron and also contains all the essential trace minerals known to be necessary in human nutrition.
Fiber
Seaweeds are generally rich in a type of gel-forming fiber known as nonstarch polysaccharides. Wakame is noted for having more fiber than most other edible seaweeds. A Korean study by Kim Min Sun et al, titled "Effects of Seaweed Supplementation," published in a 2008 issue of the journal "Nutrition Research and Practice," noted that, although seaweed fiber differs from fiber found in plants that grow on land, it confers some of the same benefits, such as reducing triglycerides (blood fats) and controlling blood sugar levels.
Healthy Fats
All seaweeds are low in fat, but several varieties contribute small amounts of healthful omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic (DHA), which have beneficial effects on the heart and have been shown to reduce blood triglycerides (fats), high blood pressure and inflammation associated with arthritis. Because the best sources of omega-3 fatty acids are oily fish and fish oil supplements, seaweed is a good source for vegetarians and others who do not eat seafood.
References
- Food and Agriculture Organization of the United Nations: Seaweeds Used as Human Food
- PubMed: "Nutritional Evaluation and Physiological Effects of Edible Seaweeds"; A. Jiménez-Escrig and I. Goñi Cambrodón; June 1999
- University of Maryland Medical Center: Docosahexaenoic Acid (DHA)
- NCBI: "Effects of Seaweed Supplementation"; Kim Min Sun et al; 2008
- ScienceDirect: "Amino Acids, Fatty Acids and Dietary Fibre in Edible Seaweed Products"; Christine Dawczynski et al; September 2006
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