Benefits of seaweed and sea vegetables


Whilst seaweed is certainly not a staple on the Irish dinner table, I spend time wondering why not! It is readily available around such a small island, and many people understand its value…yet no longer eat it. I hope this will change – and I can get a few of you adding it to your favourite meals! Here’s why.

Sea vegetables, also known as seaweed, grow in the ocean and supply marine life with nutrients needed to survive. However, they can also be eaten by humans and are filled with a vast array of essential vitamins and minerals that can help boost supplies. An increasing number of health benefits from sea vegetables are being explained by their fucoidan content. Fucoidans are unique polysaccharides that contain sulphur. Numerous studies have documented the anti-inflammatory benefits of fucoidans, and osteoarthritis has been an area of specific interest for these anti-inflammatory benefits. The compounds also have anti-viral activity and appear to be particularly effective against the Herpes simplex virus. They also have important anticoagulant and antithrombotic properties that bring valuable cardiovascular benefits.

Sea vegetables may play a role in lowering risk of oestrogen-related cancers, including breast cancer. Since cholesterol is required as a building block for production of oestrogen, the cholesterol-lowering effects of sea vegetables may play a risk-reducing role in this regard. However, more interesting with respect to breast cancer risk is the apparent ability of sea vegetables to modify aspects of a woman’s normal menstrual cycle in such a way that over a lifetime, the total cumulative oestrogen secretion that occurs during the follicular phase of the cycle gets decreased. For women who are at risk of oestrogen-sensitive breast cancers, sea vegetables may bring a special benefit in this regard.

Most sea vegetables provide sufficient amounts of Vitamin B12 which fights off fatigue and memory loss. While sea vegetables tend to supply a ton of nutrients, they also contain iodine and sodium which can be harmful if ingested in large amounts.

Small amounts of iodine helps the body process protein and carbohydrates. The thyroid needs iodine to regulate growth and development, but too much iodine can damage the way the thyroid works, and too much sodium can raise blood pressure. Because iodine worked by stimulating the thyroid gland that controls the metabolism, it was noted that those who took iodine lost weight more easily.

Different examples of the more well-known sea vegetables available in most health food stores and Asian markets include wakame, dulse, hijiki, arame, kelp and nori.

  • Kelp is often sold in wide, dried dark green strips and is similar to the Japanese kombu. It is mostly eaten in soups and stir-fries to replace salt. This sea vegetable is high in folate which helps regenerate red blood cells and breaks down protein in the body.
  • Nori, is sold in paper-thin green dried sheets. It is used to wrap around sushi or sprinkled on salads, pasta and soups. Nori is high in Vitamin C and A. A simple recipe: Roasted Nori Over Rice. Cook the rice until it is done. Roast the nori and sprinkle it crumbled over the rice. Add all or a combination of parsley, soy sauce, avocado, tofu, hot sauce, roasted sesame oil, or miso.
  • Hijiki, sometimes spelled hiziki, is a stronger tasting seaweed and looks like black angel hair pasta when packaged. It can be soaked to lighten the strong taste or eaten as a side dish. Hijiki is loaded with calcium iron, fibre, potassium, Vitamin E and protein.
  • Wakame is often used in miso soup. This sea vegetable is sometimes very chewy but can be tenderised by cutting away the stiff midrib of the plant. Wakame is high in protein and Vitamin A. It is a rich source of iodine and minerals. Wakame is iron-rich and 10 times more calcium than a glass of milk!

When eating sea vegetables, remember that most valuable nutrients are found on the surface. Lightly rinsing them is most beneficial when preparing them for meals. Using them in soups will cause the broth to soak up the nutrients, but the nutrients can still be ingested when sipping the broth.

For 4 - 6

75g sun dried tomatoes in olive oil, drained & finely chopped

75g pitted black olives, drained & finely chopped

1½ tbsp extra virgin olive oil

¼ tsp dried oregano

Salt & pepper, to taste

800g green beans, trimmed, washed & cut into 2 inch pieces

50g Dried sea spaghetti

Mix the tomatoes, olives, olive oil, oregano, salt & pepper & reserve.

Boil a pan of water, add the sea spaghetti then add the beans after 2 minutes. When the beans are tender (about 4 minutes), drain and mix with the sauce.

Sea Spaghetti and Green Beans with Sun Dried Tomato and Black Olive Sauce