Seaweed- The Unsung Superfood From The Water

Learn more about the superfood from the water- seaweed. Read on our blog to know about its health benefits, different varieties and multiple uses of seaweed.

We consume the majority of our food from the fields and sometimes from the water. But little did we imagine, that the inconspicuous seaweed too could be a nutrient rich superfood!

Seaweed is chock-full of vitamins, minerals and fibre. In fact the Japanese have eaten a concoction of raw fish, rice and other ingredients enrobed with a seaweed called nori for 1,500 years.

Many seaweeds have anti-inflammatory and anti-microbial properties and are known for their medicinal effects. The Romans often used them to treat rashes, wounds and burns.

Few seaweeds possess powerful agents like polysaccharides, minerals and bioactive substances like proteins, lipids and polyphenols that can fight against cancer. Researchers are hoping that it’ll prove efficient in treating leukaemia and malignant tumours.

Seaweed:

Seaweed is a form of algae that grows in the sea and grows in or near salty waters. They are commonly eaten in Asian countries like Korea, Japan and China and come in different varieties from red to green and black to brown.

In India, seaweed grows along the coasts of Tamil Nadu and Gujarat and around the Andaman and Nicobar islands. Rich beds of seaweeds can also be found around Mumbai, Goa, Ratnagiri, Kawar, Varkala & Vizhinjam in Kerala, Pulicat in Tamil Nadu and Chilka in Orissa.

Even though India produces seaweed, we do not utilise it in our culinary applications but use it to make raw materials for the production of agar, alginate and Liquid Seaweed Fertiliser (LSF).

Contrary to popular belief, there are several edible varieties of seaweeds, some of which are as follows:

a) Wakame:

Wakame is an edible seaweed which has a subtly sweet, but peculiar strong flavour and texture. It is used to bring a unique taste and texture to soups and salads. This seaweed has been cultivated in Japan and Korea for centuries.

It contains vitamin A, C, E and K as well as iron, copper and phosphorus. It is a good source for iodine which enables better thyroid function and production of thyroid hormones. Besides this, wakame aids weight loss, may have cancer-fighting properties and can also lower cholesterol levels.

Dried wakame is soaked in water for ten minutes before consumption to soften it and remove the excess salt. It can easily be substituted for green leafy vegetables like spinach and lettuce and can also be used as a side dish by topping it with soy sauce.

You can also make a wakame and tofu soup to enjoy this combination of seaweed and tofu.

b) Dulse:

Dulse is a nutrient-rich red algae which has high fibre and protein content. It is used to flavour soups, salads and is also used as a herb.

It is a natural source of vitamin B12 and includes high levels of potassium and calcium and is beneficial in building bones. The proportion of vitamin A in dulce prevents eye tissues’ damage and prevents cataract. The polyunsaturated fats present in dulse have been shown to strengthen the nervous system.

It can be easily integrated with salads, dressings and dips and because of its saline properties and can be substituted as salt in a dish. When you make guacamole the next time, add dulse to it to enhance the flavour of avocado.

c) Kombu:

Kombu is a sub-variety of brown sea algae and is generally used to make dashi- a Japanese soup stock with a faint umami flavour.

It is nutrient-dense and contains vitamins like A, B, C, E, and K along with iron, manganese, iodine and copper. It can reduce hypertension and bad cholesterol. Its high iodine content helps in thyroid function and helps in carrying oxygen to the cells.

It can be added to soups, stews and salads to add flavour. You can enjoy kombu salad which can be prepared with spices like ginger, soy sauce, rice vinegar, carrot, cucumber, sesame seeds and honey.

d) Kelp:

Kelp is a natural source of antioxidants and contains carotenoids and flavonoids. Carotenoids are beneficial to eye health and the immune system. Flavonoids can protect against cancer and cardiovascular disease.  

It contains vitamin K1, iron, magnesium, Vitamin A and calcium. It has a number of disease fighting abilities which keeps free radicals at bay. It is low in fat and calories and contains a natural fibre called alginate, which stops the gut from absorbing fat, making it a preferable ingredient to include in any weight loss diet.

You can incorporate kelp in your diet by adding it in soups, stews, noodles, salads, vegetable juice and using dried kelp flakes as a seasoning.

You can make kelp noodle salad with lemon and ginger dressing where raw and crispy vegetables are cut and tossed with almond, ginger and lemon juice and then mixed with kelp noodles.

e) Sea lettuce:

When cooked, sea lettuce tastes slightly bitter unless embellished with other ingredients.

Sea lettuce is a natural source of carbohydrates, vitamins, minerals and amino acids. It helps regulate cholesterol levels, promotes bone health and helps prevent iron deficiency (anaemia).

You can eat it as a salad, include it as a herb in your food or enjoy it as a seaweed soup.

People also prefer eating tossed sea lettuce by mixing sesame oil and seeds and rubbing a thin coat on the sea lettuce. Marinade it for five minutes, unroll them and cook on a hot pan until crisp.

f) Nori:

Nori has an umami flavour without any fishy smell. There are over 40 vitamins and minerals found in nori, including phosphorus, calcium, iron, folic acid and vitamin B12.

It helps control heart issues, stress, cholesterol levels etc. Moreover, it is also beneficial for the skin as one sheet of nori is equivalent to two whole avocados. It contains more protein than an egg and ten times more calcium than milk.

This seaweed is usually used to wrap sushi. To include this wonder-seaweed in a wholesome diet, you can add it to your salads, soups or even make seaweed salt by blending nori sheets with some salt. Apart from sushi, nori can be used to make sesame-garlic chips or Nori Caesar salad.

Other edible seaweeds include chlorella, arame, spirulina, agar and carrageenan and have the same health benefits as other seaweeds. Seaweed’s popularity as an ingredient is increasing all over the world. As it contains vitamins and minerals like vitamin K, vitamin B, zinc, iron and antioxidants, it protects the cells against getting damaged.

Uses of seaweed:

Except for human consumption, seaweed is used for the following purposes:

1. Animal feed:

Animals like sheep, horse and cattle have eaten seaweed historically, especially in European countries where brown algae usually washes up ashore. An experiment conducted for seven years with dairy cows showed an increase in milk production of 6.8% on consumption of seaweed.

2. Cosmetics:

Seaweed has anti-inflammatory, anti-ageing and moisturising properties. It is used in body lotions, facial masks, anti-ageing serums, shampoos and toothpaste.

3. Medicine:

Red and brown algae, a kind of seaweed, is used to make medicine that treats cancer, goitre, testicular pain and swelling, edema, sore throat, and urinary infections.

4. Fight climate change:

Marine algae use carbon dioxide during photosynthesis, the gas at the root of global warming and ocean acidification. These algae can be harvested and turned into ethanol or biodiesel.

5. Fertiliser:

Seaweed can be used as an organic fertiliser since it enriches the soil by its high carbohydrate content, which is an essential building block for growing plants.

These superfoods from the sea should be integrated into one’s diet to gain optimum health benefits.

There are however, some drawbacks to eating too much seaweed. It’s high iodine content can hamper thyroid functioning if eaten too much. Therefore, it is best to enjoy seaweed in small amounts to gain optimum health benefits from it.