Incredible Edible Sea Plants

The Earth's abundant natural resources extend beyond terrestrial flora and fauna to include a wealth of edible species in our lakes and oceans. While the culinary value of fish and crustaceans is well-known, the nutritional potential of edible sea plants is often overlooked. These sea plants, including diverse varieties such as blue, green, and red algae, kelp, and various seaweeds, offer numerous health benefits and unique nutritional profiles. Integrating these sea vegetables into your diet can enhance your overall nutrition. In this discussion, we will explore nine of the most prevalent edible sea plants available today.

Wakame

Do you enjoy the seaweed salad often served at sushi restaurants nationwide? If so, you have likely already tasted Wakame, a commonly used Japanese seaweed. Though typically referred to simply as seaweed salad, it predominantly features Wakame, known in English as 'sea mustard.' This sea vegetable boasts a mild, subtly sweet flavor and is highly regarded for its nutritional benefits. Wakame is rich in eicosapentaenoic acid (an omega-3 fatty acid), niacin, thiamin, calcium, sodium, and iodine. Research from Hokkaido University has identified a compound in Wakame called fucoxanthin, which has demonstrated potential fat-burning and weight loss properties.

Dulse

If you’re new to edible sea vegetables, dulse is an excellent introduction. Fresh dulse resembles red leafy lettuce, while dried dulse offers a salty, smoky flavor with a leathery texture. Available in whole leaves, flakes, or powder, dulse is also a common ingredient in various seasoning mixes. This red seaweed thrives in the cold waters of the Northern Atlantic and Pacific coasts and has been a dietary staple in Iceland and Northern Europe for centuries. Dulse is rich in dietary fiber, protein, essential vitamins, minerals, fatty acids, and antioxidants. Traditionally consumed as a snack, dulse can also be sprinkled on popcorn, added to scrambled eggs, or crumbled into salads. Some enthusiasts even claim that pan-frying dried dulse leaves imparts a bacon-like flavor.

Spirulina

Spirulina, a blue-green alga suitable for human and animal consumption, has experienced a surge in popularity as a dietary supplement. It is now cultivated globally, with significant production in China, Australia, and Hawaii. Spirulina is noteworthy for its nutritional profile, including all nine essential amino acids and approximately 4 grams of protein per tablespoon. It is also a valuable source of calcium, making it particularly appealing to vegans who avoid dairy products. Although spirulina does not contain vitamin B12, it is rich in other B vitamins, iron, and niacin. Its mild flavor allows for easy incorporation into smoothies and various dishes.

Kombu

Kombu, a highly esteemed edible sea kelp, plays a significant role in Asian cuisine, especially within Japanese culinary traditions. Although it naturally grows in the wild, its extensive demand has led to widespread cultivation on ropes in the seas around Japan and Korea. Remarkably, over 90 percent of Japanese-cultivated kombu is produced in Hokkaido. Known as the "King of Seaweed," kombu is unique in its ability to create Dashi, a crucial soup stock in Japanese cooking. Nutritionally, kombu is a valuable source of dietary fiber and glutamic acid, which is responsible for the umami taste sensation. However, due to its high iodine content, individuals with hyperthyroidism should consider alternative sea vegetables.

Nori

If you appreciate sushi, you are likely familiar with the green seaweed sheets known as nori. Nori refers to an edible red algae species used to create these sheets, which are a staple in sushi preparation. Produced extensively in Japan and China, nori is a significant industry, with over 600 square kilometers of Japanese coastline yielding more than 350,000 tons annually. Rich in vitamin B12, nori is an important dietary component for many vegans. Although all seaweed is high in iodine compared to other foods, nori contains the lowest iodine levels among seaweed varieties.

Carrageen Moss

Carrageen Moss, commonly referred to as Irish Moss, is a type of red algae prevalent along the Atlantic coasts of North America and Europe. Contrary to its name, it is not a moss but a red seaweed historically harvested by the Irish, with documented usage dating back to the early 1800s. This natural thickening agent is widely utilized in soups, stews, smoothies, and puddings. Additionally, it undergoes an extraction process to produce Carrageenan, a popular thickener in the food industry. Recently, Carrageen Moss has gained attention as a potential superfood, owing to its rich content of Vitamins A, K, E, and F, as well as minerals like calcium, sulfur, and potassium.

Arame

Arame, also known as sea oak, is a type of brown algae frequently used in Japanese cuisine. This seaweed, when dried, appears as dark brown strands that rehydrate swiftly, making it suitable for soups and salads. Arame features a mild, semi-sweet flavor and a firm texture, making it an excellent option for those new to sea plants in their diet. Its subtle taste allows for versatile culinary uses; it can be incorporated into baked goods, salads, or sautéed with vegetables such as peas, carrots, and onions. Nutritionally, arame is a rich source of dietary fiber, calcium, magnesium, Vitamin A, and iron.

Chlorella

Spirulina is widely recognized as a popular blue-green algae, but it is not unique in its category. Chlorella, a close relative of spirulina, is another single-cell blue-green algae that has seen substantial popularity as a nutritional supplement. Predominantly available in powdered form, chlorella is known for its vivid green color, attributed to its high chlorophyll content. In the immediate post-World War II era, during the late 1940s and early 1950s, chlorella was considered a potential solution to the global food crisis due to its nutrient-dense composition. When dehydrated, chlorella consists of approximately 45% protein, 20% fat, 20% carbohydrates, 5% fiber, and 10% vitamins and minerals. Although the global food crisis was ultimately addressed through other methods, chlorella remains a popular nutritional supplement today. Despite its richness in vitamins A and B, current scientific research does not substantiate any additional health claims associated with chlorella.

Sea Grapes

Caulerpa lentillifera, commonly referred to as sea grapes or green caviar, is an edible sea vegetable prevalent in Indonesian and Japanese culinary traditions. Named for their small, round shape, sea grapes resemble green caviar due to their characteristic salty spheres that burst when bitten. These sea vegetables are commercially cultivated in Cebu, Philippines, and exported primarily to Japan. Known for their soft, succulent texture and sharp, peppery flavor, sea grapes can be consumed fresh or found preserved in jars. They are a rich source of essential nutrients, including calcium, potassium, vitamin C, and omega-3 fatty acids.