Seaside Superfoods: Exploring the Health Benefits of Marine Vegetables
Dr. David Wiss
December 19, 2023
Nutrition
Marine vegetables are different types of algae that grow in oceanic environments. Like terrestrial plants, they need sunlight to grow and naturally absorb minerals from the water around them. Thankfully, the sea is full of constantly regenerated minerals! Since these sea vegetables tend to spend their entire life in a complete mineral bath, they soak iodine, magnesium, zinc, manganese, iron, and many other minerals too [1]. While “superfoods” is more of a marketing term than anything else, many people ask: could sea vegetables be considered superfoods, and how could they benefit our overall health? In this article, we’ll explore the amazing health benefits of marine vegetables. Let’s dive in!
Different Types of Marine Vegetables
Kelp
Kelp is a form of seaweed most commonly available as an edible seaweed. It is ready to be eaten right out of the ocean! As a superfood, it includes invaluable minerals and vitamins such as iodine, folate, vitamin K1, and calcium.
Kombu
This is a type of brown kelp with all its goodness and more! It is typically used to make hearty soup broths and stews [2]. It is also a meat tenderizer since it contains glutamic acid, softening proteins [1].
Nori
Although it may be the mildest-tasting seaweed, it is one of the most powerful [2]. Nori is typically popular in sushi rolls and is known by most of the world as the processed sheets of red algae. It is rich in omega-3 fatty acids and calcium [1].
Dulse
It is a type of seaweed that grows in the North Atlantic and Pacific oceans. It is a soft and chewy form of seaweed. More importantly, this marine vegetable has high levels of protein! Dulse could be a great vegan alternative for those who want to increase their protein intake.
Overall Health Benefits of Marine Veggies
Support Thyroid Health
A functional thyroid depends on iodine to release hormones that regulate, repair, and provide energy. The iodine content in several marine veggies is sufficient to support thyroid health. Some of these seaweed strains also contain tyrosine, which works hand in hand with iodine to improve thyroid health [1]. Ultimately, this could also improve mental health symptoms since the thyroid is responsible for regulating hormones, consequently affecting us psychologically and emotionally [4].
Protective Antioxidants
Edible seaweed is also a great source of antioxidants that help protect cells from exposure to free radicals and decrease inflammation. This nourishes the brain and reduces the oxidative stress produced after the body uses up oxygen. Overall, this aids in absorbing important nutrients in the gut, leading to an activation of the neural pathways within the gut-brain axis [5].
Rich Source of Fiber, Minerals, and Vitamins
Edible seaweed is a great source of micronutrients. Polysaccharides from various strains of seaweed have been shown to reduce plasma total cholesterol and Low-Density Lipoprotein (LDL) cholesterol. Moreover, the variation of minerals and vitamins within marine veggies is very beneficial for human health, improving heart, brain, and overall physical health.
High in Omega-3 (EPA & DHA)
Omega-3 fatty acids are abundant in the ocean. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the omega-3 fatty acids attributed to health-promoting effects. Not only do these fatty acids prevent the progression of heart-related complications, but they are also associated with positive effects on metabolic syndrome, insulin sensitivity, and inflammatory markers. Interestingly, DHA is highly concentrated in the brain and retinal tissue, making it a very important fatty acid in neuronal activity. Some epidemiological and preclinical studies demonstrate that DHA may protect against Alzheimer's, dementia, and macular degeneration [3]. Other sources reveal that omega-3, specifically EPA, could be linked to a decreased risk of depression (6,7). Deficiencies in omega-3 are linked to aggressiveness, impulsivity, and attention deficit hyperactivity disorder (ADHD). So, supplement your diet with marine veggies to reap the benefits of their nutrients.
The Gut-Microbiome
The gut microbiome is a collection of microorganisms that colonize the host and exist in the gut. It is considered the second human genome since it hugely influences the host’s health. Ultimately, the aim is to increase the stomach with beneficial microflora. However, when levels of bacterial colonies are shifted, dysbiosis can occur, disrupting the microbiome environment that could cause many diseases. Japan is considered part of the blue zone region where marine veggies are very popular; much of the population live long and healthy lives, which could be attributed to their consumption of seaweed!
Summary
Marine vegetables are powerful superfoods we should utilize daily since they are rich in vitamins, minerals, fibers, and essential fatty acids. It is important to note that such benefits not only affect your physical health but also your mental health. Although it is not a visible change, our emotional well-being is vital for our daily functioning. Hence, take the initiative for your health and try different marine veggies!
Blog Contributor:
References:
1. Are Sea Vegetables Really Superfoods? [Internet]. Texas Real Food. 2023 [cited 2023 December 15]
2. Anderson, A. What to Know About Sea Vegetables [Internet]. WebMD. 2022 [cited 2023 December, 15]
3. Larsen R, Eilertsen KE, Elvevoll EO. Health benefits of marine foods and ingredients. Biotechnology Advances. 2011, 29(5), 508-518,
4. Psychological Symptoms and Thyroid Disorders [Internet]. British Thyroid Foundation. 2018 [cited 2023, December 15]
5. Selhub, E. Nutritional Psychiatry: Your Brain on Food [Internet]. Harvard Health Publishing. 2022 [cited 2023, December 15]
6. Madison AA, Belury MA, Andridge R, Renna ME, Shrout MR, Malarkey WB, et al. Omega-3 supplementation and stress reactivity of cellular aging biomarkers: an ancillary substudy of a randomized, controlled trial in midlife adults. Mol Psychiatr. 2021;1–9.
7. Darcey VL, Serafine KM. Omega-3 Fatty Acids and Vulnerability to Addiction: Reviewing Preclinical and Clinical Evidence. Curr Pharm Design. 2020;26(20):2385–401.
Marine vegetables are different types of algae that grow in oceanic environments. Like terrestrial plants, they need sunlight to grow and naturally absorb minerals from the water around them. Thankfully, the sea is full of constantly regenerated minerals! Since these sea vegetables tend to spend their entire life in a complete mineral bath, they soak iodine, magnesium, zinc, manganese, iron, and many other minerals too [1]. While “superfoods” is more of a marketing term than anything else, many people ask: could sea vegetables be considered superfoods, and how could they benefit our overall health? In this article, we’ll explore the amazing health benefits of marine vegetables. Let’s dive in!
Different Types of Marine Vegetables
Kelp
Kelp is a form of seaweed most commonly available as an edible seaweed. It is ready to be eaten right out of the ocean! As a superfood, it includes invaluable minerals and vitamins such as iodine, folate, vitamin K1, and calcium.
Kombu
This is a type of brown kelp with all its goodness and more! It is typically used to make hearty soup broths and stews [2]. It is also a meat tenderizer since it contains glutamic acid, softening proteins [1].
Nori
Although it may be the mildest-tasting seaweed, it is one of the most powerful [2]. Nori is typically popular in sushi rolls and is known by most of the world as the processed sheets of red algae. It is rich in omega-3 fatty acids and calcium [1].
Dulse
It is a type of seaweed that grows in the North Atlantic and Pacific oceans. It is a soft and chewy form of seaweed. More importantly, this marine vegetable has high levels of protein! Dulse could be a great vegan alternative for those who want to increase their protein intake.
Overall Health Benefits of Marine Veggies
Support Thyroid Health
A functional thyroid depends on iodine to release hormones that regulate, repair, and provide energy. The iodine content in several marine veggies is sufficient to support thyroid health. Some of these seaweed strains also contain tyrosine, which works hand in hand with iodine to improve thyroid health [1]. Ultimately, this could also improve mental health symptoms since the thyroid is responsible for regulating hormones, consequently affecting us psychologically and emotionally [4].
Protective Antioxidants
Edible seaweed is also a great source of antioxidants that help protect cells from exposure to free radicals and decrease inflammation. This nourishes the brain and reduces the oxidative stress produced after the body uses up oxygen. Overall, this aids in absorbing important nutrients in the gut, leading to an activation of the neural pathways within the gut-brain axis [5].
Rich Source of Fiber, Minerals, and Vitamins
Edible seaweed is a great source of micronutrients. Polysaccharides from various strains of seaweed have been shown to reduce plasma total cholesterol and Low-Density Lipoprotein (LDL) cholesterol. Moreover, the variation of minerals and vitamins within marine veggies is very beneficial for human health, improving heart, brain, and overall physical health.
High in Omega-3 (EPA & DHA)
Omega-3 fatty acids are abundant in the ocean. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the omega-3 fatty acids attributed to health-promoting effects. Not only do these fatty acids prevent the progression of heart-related complications, but they are also associated with positive effects on metabolic syndrome, insulin sensitivity, and inflammatory markers. Interestingly, DHA is highly concentrated in the brain and retinal tissue, making it a very important fatty acid in neuronal activity. Some epidemiological and preclinical studies demonstrate that DHA may protect against Alzheimer's, dementia, and macular degeneration [3]. Other sources reveal that omega-3, specifically EPA, could be linked to a decreased risk of depression (6,7). Deficiencies in omega-3 are linked to aggressiveness, impulsivity, and attention deficit hyperactivity disorder (ADHD). So, supplement your diet with marine veggies to reap the benefits of their nutrients.
The Gut-Microbiome
The gut microbiome is a collection of microorganisms that colonize the host and exist in the gut. It is considered the second human genome since it hugely influences the host’s health. Ultimately, the aim is to increase the stomach with beneficial microflora. However, when levels of bacterial colonies are shifted, dysbiosis can occur, disrupting the microbiome environment that could cause many diseases. Japan is considered part of the blue zone region where marine veggies are very popular; much of the population live long and healthy lives, which could be attributed to their consumption of seaweed!
Summary
Marine vegetables are powerful superfoods we should utilize daily since they are rich in vitamins, minerals, fibers, and essential fatty acids. It is important to note that such benefits not only affect your physical health but also your mental health. Although it is not a visible change, our emotional well-being is vital for our daily functioning. Hence, take the initiative for your health and try different marine veggies!
Blog Contributor:
References:
1. Are Sea Vegetables Really Superfoods? [Internet]. Texas Real Food. 2023 [cited 2023 December 15]
2. Anderson, A. What to Know About Sea Vegetables [Internet]. WebMD. 2022 [cited 2023 December, 15]
3. Larsen R, Eilertsen KE, Elvevoll EO. Health benefits of marine foods and ingredients. Biotechnology Advances. 2011, 29(5), 508-518,
4. Psychological Symptoms and Thyroid Disorders [Internet]. British Thyroid Foundation. 2018 [cited 2023, December 15]
5. Selhub, E. Nutritional Psychiatry: Your Brain on Food [Internet]. Harvard Health Publishing. 2022 [cited 2023, December 15]
6. Madison AA, Belury MA, Andridge R, Renna ME, Shrout MR, Malarkey WB, et al. Omega-3 supplementation and stress reactivity of cellular aging biomarkers: an ancillary substudy of a randomized, controlled trial in midlife adults. Mol Psychiatr. 2021;1–9.
7. Darcey VL, Serafine KM. Omega-3 Fatty Acids and Vulnerability to Addiction: Reviewing Preclinical and Clinical Evidence. Curr Pharm Design. 2020;26(20):2385–401.
Marine vegetables are different types of algae that grow in oceanic environments. Like terrestrial plants, they need sunlight to grow and naturally absorb minerals from the water around them. Thankfully, the sea is full of constantly regenerated minerals! Since these sea vegetables tend to spend their entire life in a complete mineral bath, they soak iodine, magnesium, zinc, manganese, iron, and many other minerals too [1]. While “superfoods” is more of a marketing term than anything else, many people ask: could sea vegetables be considered superfoods, and how could they benefit our overall health? In this article, we’ll explore the amazing health benefits of marine vegetables. Let’s dive in!
Different Types of Marine Vegetables
Kelp
Kelp is a form of seaweed most commonly available as an edible seaweed. It is ready to be eaten right out of the ocean! As a superfood, it includes invaluable minerals and vitamins such as iodine, folate, vitamin K1, and calcium.
Kombu
This is a type of brown kelp with all its goodness and more! It is typically used to make hearty soup broths and stews [2]. It is also a meat tenderizer since it contains glutamic acid, softening proteins [1].
Nori
Although it may be the mildest-tasting seaweed, it is one of the most powerful [2]. Nori is typically popular in sushi rolls and is known by most of the world as the processed sheets of red algae. It is rich in omega-3 fatty acids and calcium [1].
Dulse
It is a type of seaweed that grows in the North Atlantic and Pacific oceans. It is a soft and chewy form of seaweed. More importantly, this marine vegetable has high levels of protein! Dulse could be a great vegan alternative for those who want to increase their protein intake.
Overall Health Benefits of Marine Veggies
Support Thyroid Health
A functional thyroid depends on iodine to release hormones that regulate, repair, and provide energy. The iodine content in several marine veggies is sufficient to support thyroid health. Some of these seaweed strains also contain tyrosine, which works hand in hand with iodine to improve thyroid health [1]. Ultimately, this could also improve mental health symptoms since the thyroid is responsible for regulating hormones, consequently affecting us psychologically and emotionally [4].
Protective Antioxidants
Edible seaweed is also a great source of antioxidants that help protect cells from exposure to free radicals and decrease inflammation. This nourishes the brain and reduces the oxidative stress produced after the body uses up oxygen. Overall, this aids in absorbing important nutrients in the gut, leading to an activation of the neural pathways within the gut-brain axis [5].
Rich Source of Fiber, Minerals, and Vitamins
Edible seaweed is a great source of micronutrients. Polysaccharides from various strains of seaweed have been shown to reduce plasma total cholesterol and Low-Density Lipoprotein (LDL) cholesterol. Moreover, the variation of minerals and vitamins within marine veggies is very beneficial for human health, improving heart, brain, and overall physical health.
High in Omega-3 (EPA & DHA)
Omega-3 fatty acids are abundant in the ocean. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the omega-3 fatty acids attributed to health-promoting effects. Not only do these fatty acids prevent the progression of heart-related complications, but they are also associated with positive effects on metabolic syndrome, insulin sensitivity, and inflammatory markers. Interestingly, DHA is highly concentrated in the brain and retinal tissue, making it a very important fatty acid in neuronal activity. Some epidemiological and preclinical studies demonstrate that DHA may protect against Alzheimer's, dementia, and macular degeneration [3]. Other sources reveal that omega-3, specifically EPA, could be linked to a decreased risk of depression (6,7). Deficiencies in omega-3 are linked to aggressiveness, impulsivity, and attention deficit hyperactivity disorder (ADHD). So, supplement your diet with marine veggies to reap the benefits of their nutrients.
The Gut-Microbiome
The gut microbiome is a collection of microorganisms that colonize the host and exist in the gut. It is considered the second human genome since it hugely influences the host’s health. Ultimately, the aim is to increase the stomach with beneficial microflora. However, when levels of bacterial colonies are shifted, dysbiosis can occur, disrupting the microbiome environment that could cause many diseases. Japan is considered part of the blue zone region where marine veggies are very popular; much of the population live long and healthy lives, which could be attributed to their consumption of seaweed!
Summary
Marine vegetables are powerful superfoods we should utilize daily since they are rich in vitamins, minerals, fibers, and essential fatty acids. It is important to note that such benefits not only affect your physical health but also your mental health. Although it is not a visible change, our emotional well-being is vital for our daily functioning. Hence, take the initiative for your health and try different marine veggies!
Blog Contributor:
References:
1. Are Sea Vegetables Really Superfoods? [Internet]. Texas Real Food. 2023 [cited 2023 December 15]
2. Anderson, A. What to Know About Sea Vegetables [Internet]. WebMD. 2022 [cited 2023 December, 15]
3. Larsen R, Eilertsen KE, Elvevoll EO. Health benefits of marine foods and ingredients. Biotechnology Advances. 2011, 29(5), 508-518,
4. Psychological Symptoms and Thyroid Disorders [Internet]. British Thyroid Foundation. 2018 [cited 2023, December 15]
5. Selhub, E. Nutritional Psychiatry: Your Brain on Food [Internet]. Harvard Health Publishing. 2022 [cited 2023, December 15]
6. Madison AA, Belury MA, Andridge R, Renna ME, Shrout MR, Malarkey WB, et al. Omega-3 supplementation and stress reactivity of cellular aging biomarkers: an ancillary substudy of a randomized, controlled trial in midlife adults. Mol Psychiatr. 2021;1–9.
7. Darcey VL, Serafine KM. Omega-3 Fatty Acids and Vulnerability to Addiction: Reviewing Preclinical and Clinical Evidence. Curr Pharm Design. 2020;26(20):2385–401.
