Depending on your upbringing, you may be most familiar with seaweed as the wrapper for your favorite sushi roll, a nuisance best avoided at your local beach, or a standard part of your daily diet. While people of Asian and Pacific cultures have consumed seaweed for centuries, it is gaining popularity as a flavorful and nutritious food option around the world. So, does it live up to the hype?
What is algae?
Algae is the name given to a number of plants and algae that grow in bodies of water.
There are many different types that grow naturally all over the world. But edible seaweed is most popular in Asian cuisines.
Some of the most commonly used types of algae in food include:
- Nori
- alone
- kombu
- wakame
- CANDY
- degree
- kelp
- hijiki
- spirulina.
The nutritional profile of algae
The exact nutritional composition of seaweed varies depending on the type you eat. Regardless of which type you choose, seaweed is low in calories, fat and sugar and is generally a good source of minerals and plant chemicals called phytochemicals. Nutrients that seaweed may contain include iron, magnesium, vitamin A, vitamin C, and vitamin B.9iodine, vitamin K, fiber, DHA and EPA (healthy omega-3 fatty acids), potassium and phytochemicals, including polyphenols and carotenoids. Check the Nutrition Facts label to see how much of a nutrient is in that specific product (and check the serving size to see how much you need to eat to get those amounts).
It should be noted that some seaweed preparations are high in sodium. Additionally, some types of seaweed contain high amounts of iodine, which is essential in limited amounts but can be harmful when consumed in large quantities. Algae can also contain heavy metals like arsenic, mercury, cadmium and lead, which they can absorb if grown in areas contaminated with these substances.
Possible Health Benefits of Seaweed
Some preliminary research has linked seaweed to a lower risk of heart problems, anti-cancer properties, blood sugar control, and healthy thyroid function. But more high-quality human studies are needed to know if and to what extent seaweed consumption contributes to these benefits.
Ideas for Incorporating Seaweed into Meals and Snacks
You can find many types of dried seaweed for sale online and in Asian grocery stores. Increasingly, you can buy seaweed, especially seaweed snacks (which are usually small sheets of dried nori, the type used in sushi rolls) in many traditional supermarkets. You can enjoy it right out of the package.
To incorporate dried seaweed into cooked foods, you can soak it in water for a few minutes, then:
- Use it to flavor broths and soups.
- Toss with sesame oil, rice wine vinegar and cucumber or lettuce for a quick seaweed salad.
- Saute it with garlic.
- Dry wrap it around the rice and fish to make your own sushi roll.
- Add it to noodle dishes and casseroles.
- Add it to stir-fried dishes.