“Sea vegetables are a great addition to a healthy diet, right now and always,” says registered dietitian Abby Cannon, J.D., R.D., CDN. But where do you start when it comes to this variety of veggies? Can you get them in your grocery store, or is there a sea vegetables supplement? Experts have all the information you need to know about sea vegetables, varieties, benefits, and how to eat them. Surprisingly, these organisms aren’t plants, even though they resemble them. They have no root system because they’re able to absorb nutrients and water directly into their tissues. Seaweed can be further classified as green, red, or brown. Non-seaweed veggies include single-cell algae like spirulina and chlorella. While you may not see these as frequently as other veggies in your local grocery store, they do come in dehydrated and powdered versions, as found in mindbodygreen’s organic veggies+. Or you may be able to find fresh varieties at your health food stores and Asian markets. Either way, you’ll reap all the nutrients and benefits. You can find it raw, pickled, dried, powdered, and encapsulated. Chefs are becoming more adventurous by incorporating these veggies into everything from soup to ice cream. And if chomping on something that tastes like the sea just isn’t for you, then you can forgo the taste and texture altogether by stirring the powdered form into smoothies or soups. Algin, a versatile component in kelp, is an ingredient in toothpaste, shampoo, pharmaceuticals, and even ice cream. A rich source of nutrients like iodine, vitamin K, vitamin A, vitamin B-12, iron, magnesium, and lots of calcium (more than kale), kelp comes in both powder and capsule supplements, as well as raw and dried. There’s even kelp jerky! Get creative with it! Try your hand at making your own sushi, or crumble it up and use it in salad dressings, make nori-crusted steak, sprinkle it over popcorn, or use it in ramen. The list goes on and on. Phycocyanin is the main active component that contributes to the algae’s antioxidant2 properties.* Typically found in powder or tablet form, a single tablespoon is considered an incredible source of high-quality protein made up of every essential amino acid, as well as an array of vitamins, minerals, and electrolytes. Next time you feel like a BLT, try pan-frying some whole-leaf dulse instead and see if you can tell the difference between it and bacon! Usually sold in dry form, it can be rehydrated by soaking it in water for a few minutes. This also helps remove some of the excess salt. Then toss it into your favorite salad and let the nutrients course through you. Heavy metals accumulate in our bodies and can leave us feeling run down and awful all around. But algae such as spirulina and chlorella5 help support the body’s detoxification process.* In animal studies, these algae were able to reduce heavy metal levels, such as cadmium and lead.* About a third of the world’s population6 doesn’t get the recommended dietary intake (RDI) for iodine of 150 mcg per day, and pregnant women7 are most at risk for being deficient. Luckily, seaweed8 is an excellent dietary source of this essential mineral, with kombu having the highest content followed by wakame and nori.* Sea veggies are chock-full of antioxidants and are the subject of numerous studies10 for their health benefits11.* As an added bonus, Jess Cording, M.S., R.D., CDN says, “The fiber in seaweed helps bind to cholesterol and escort it out of the body.* Fiber also helps you stay full longer to keep hunger and mindless snacking in check.”* In fact, seaweed is higher in minerals like copper and iron than meat or spinach! Eight grams of dried dulse has quadruple the amount of iron as 100 grams of sirloin steak. We all know that we can find the all-important omega-3s14 in fatty fish, but the fish are getting them from their diet of sea algae10, and you should too! If you’re able to find fresh or dried seaweed, experiment with it in dishes, until you learn your preferences. “Try a bunch out and see what you like,” advises Cording. For example, if you don’t like the strong taste of kombu, often used in soups, then give wakame’s milder flavor a try in a seaweed salad. “Buy the best quality possible,” Frank Lipman, M.D., functional medicine pioneer, advises. “As with land veggies, look for seaweed that’s minimally processed, dried without additives or preservatives, and harvested from clean waters.” As an added bonus: Organic vegetables have been shown to contain, on average, 20 to 40 percent more antioxidants 16than their conventionally grown counterparts.* In fact, one study found that just one week of eating organic, significantly impacted toxin levels in participants urine.* So, whenever you can, opt for organic. However, algae supplementation and seaweed salads might not be for everyone. Individuals who have thyroid issues should be especially careful. Several studies have shown that very high consumption of seaweed can interfere with normal thyroid function; hyperthyroidism17 has been reported in individuals taking kelp supplements. “Talk to your doctor if you are on thyroid medication or need to be mindful of limiting iodine intake. You also need to be careful with seaweed supplements, because they may be more concentrated and provide higher amounts of certain minerals that can interact with certain medications or impair the absorption of other nutrients,” cautions Cording. When she is not being schooled by her five-year-old in the wonder and awe of the universe or being kept awake by her one-year-old, you can find her in comfy mom jeans daydreaming and writing in coffee shops around the city.
