Sea Vegetables: True Superfoods

“Sea vegetables” is the culinary term for all types of seaweeds used for cooking purposes. While the popularity of these vegetables has increased recently due to the recognition of their nutritional value and planet-friendly farming practices, sea vegetables have been a staple in Japanese, Korean, and Chinese cuisine—to name a few—for centuries. These ingredients act as excellent flavor enhancers in soups, salads, grain dishes, sushi and more.

Nutritional value – By weight, seaweed contains a nutrient density greater than any food on the planet. Sea vegetables are packed with protein, fiber, vitamins, and minerals—most of these in amounts superior to land vegetables. Sea lettuce provides 25 times the iron found in beef, hijiki seaweed contains more calcium per ounce than milk, and just 4 grams of dried nori meets the daily recommendation for vitamin B12. Sea vegetables are a good plant-based source of essential omega-3 and omega-6 fatty acids. They are low in saturated fat and high in fiber and antioxidants—properties that support cardiovascular health—and provide anti-inflammatory benefits.

Carbon reduction – Sea vegetables are not only good for your health but also good for the planet. Seaweed does not require fresh water and can quickly grow in in seawater with exposure to sunlight, both in tanks and in the ocean. Sea vegetables are carbon negative due to their carbon sequestration abilities: they remove and store carbon from the Earth’s atmosphere. Recent studies have shown that adding seaweed to cow feed results in a reduction of methane production up to 98 percent. Moreover, sea vegetable cultivation—specifically sea purslane—is being studied in Florida to observe its ability to absorb excess nutrients from fish aquaculture tanks to assist in the process of growing it as produce.

Sea Vegetable Types
Nori is likely the most well-known seaweed. It is a red algae commonly used to wrap sushi, but can also be featured in soups or as a standalone snack.
Dulse is a red algae with leafy, red fronds like lettuce, often used in salads and sides. In its dried form, it has a salty flavor similar to bacon, making it a savory addition to egg and potato dishes, or even popcorn.
Irish moss is a term used for several species of red algae. These contain a large amount of carrageen—a compound that thickens to a jelly when cooked—making this a good addition for soups, sauces, stews, and even desserts.
Kelp are large and leafy brown algae widely featured in cooking. Wakame is used in seaweed salad, and kombu as the base for dashi broths for ramen soups and other dishes. Alaria, also known as badderlocks, is similar in taste and texture to wakame and can be used as an alternative in miso soup. Arame has a milder, sweeter taste and is often used in stir-fried dishes with other traditional vegetables.
Spirulina is a blue-green algae that has an impressive 60% of its calories from protein and is a good source of the phytonutrient beta carotene, as well. Typically sold as a powdered dietary supplement, it is also frequently used as a natural dye in smoothies, desserts, and sweet snacks.
Salicornia is a flowering succulent plant with branching stalks. It is also known as ‘sea bean’ due to its similar crunch and snap to green beans or asparagus. Naturally salty, they are best served lightly sautéed with butter and herbs.

View our infographic to learn how to cook with sea vegetables.

Sources:
https://ocean.si.edu/human-connections/seafood/what-sea-vegetable
https://www.forksoverknives.com/how-tos/sea-vegetables-guide-edible-seaweed/
https://seaveg.com/pages/seaweed-nutrition-facts