{"id":4112,"date":"2012-10-31T13:17:51","date_gmt":"2012-10-31T20:17:51","guid":{"rendered":"http:\/\/www.happycow.net\/blog\/?p=4112"},"modified":"2013-01-25T14:47:17","modified_gmt":"2013-01-25T22:47:17","slug":"for-love-of-sea-vegetables","status":"publish","type":"post","link":"https:\/\/www.happycow.net\/blog\/for-love-of-sea-vegetables\/","title":{"rendered":"For Love Of Sea Vegetables"},"content":{"rendered":"
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When you think of sea vegetables what comes to mind?\u00a0 Is it the stuff that makes sushi a nice and neat little package on your appetizer plate or maybe the seaweed sold as snacks for $1.00 a pop?\u00a0 How about the slimy-looking stuff that washes up on the beach along with broken sea shells and the occasional jellyfish or (God-forbid) fish hooks? Unlike the Japanese and other Asian countries that have enjoyed a variety of sea vegetables for centuries, Westerners are yet to fully appreciate the nutritional and taste potential of what the sea has to offer beyond fish.<\/p>\n

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Despite what we call them, sea vegetables are neither plant nor animals but classified in a group known as algae.\u00a0 From there they are further classified into categories by color (brown, green or red).\u00a0 Like soil-based plants, they still require sunlight but as long as the sun\u2019s rays can penetrate the sea\u2019s waters, algae can be found growing several feet below the water\u2019s surface.\u00a0 They commonly grow on coral reefs or in rocky landscapes and can be found in marine salt water as well as fresh water lakes and seas.\u00a0 The names we typically hear (not surprisingly Japanese) are nori, hijiki, arame, kombu and dulse.\u00a0 You might also hear \u201ckelp\u201d thrown around but this is more or less a term to refer to any kind of sea vegetable (but it is also a scientific term used to name a particular type of brown algae).<\/p>\n

There are three main reasons why it\u2019s a good idea to incorporate some sea vegetables into your daily diet:<\/em><\/strong><\/p>\n

    \n
  1. Sea Vegetables have a high concentration of several essential minerals and may even be more available to our bodies for absorption than their soil-derived counterparts.<\/li>\n
  2. With so much of our soil being over farmed, we have no choice to look to other potential mineral and vitamin sources.<\/li>\n
  3. Sea Vegetables offer us new taste and texture opportunities to explore.<\/li>\n<\/ol>\n

     <\/p>\n

    \u00a0<\/strong><\/p>\n

    Minerals<\/span><\/strong><\/p>\n

    Sea vegetables offer one of the broadest ranges of minerals of any food, containing virtually all the minerals found in the ocean (including many of the same minerals found in human blood).\u00a0 Not only are they an excellent source of iodine (which cannot be found at this concentration in any other food source) but they also considered to be a good source of calcium, copper, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, vanadium and zinc.\u00a0\u00a0 They also contain a respectable amount of B vitamins (Folate, Riboflavin and Pantothenic Acid) as well as some vitamin C and E.<\/p>\n

    \u00a0<\/strong><\/p>\n

    Sea Vegetable per .25 cup servings (or 20 grams)<\/strong><\/p>\n

    Nutrient<\/em><\/strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Amount<\/em><\/strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Daily Value %<\/em><\/strong><\/p>\n\n\n\n\n\n\n\n\n
    Vitamin K<\/td>\n13.2 mcg<\/td>\n16.5<\/td>\n<\/tr>\n
    Folate<\/td>\n36.00 mcg<\/td>\n9.0<\/td>\n<\/tr>\n
    Magnesium<\/td>\n24.20 mg<\/td>\n6.0<\/td>\n<\/tr>\n
    Calcium<\/td>\n33.60 mg<\/td>\n3.4<\/td>\n<\/tr>\n
    Iron<\/td>\n.57 mg<\/td>\n3.2<\/td>\n<\/tr>\n
    Tryptophan<\/td>\n.01 g<\/td>\n6.5<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

     <\/p>\n

    The Devastating Effects of Over Farming<\/span><\/strong><\/p>\n

    The advantage of eating mineral rich sea vegetables verses those coming from soil has to do with the lack of quality farming techniques that ensures soil remains mineral-rich.\u00a0 As we know, minerals originate in soil and water.\u00a0 In soil, they can be depleted by intensive cultivation of a single crop year after year.\u00a0 In addition to this over-fertilizing can kill microorganisms needed to make the minerals present in soil soluble for crop uptake.\u00a0 It can also alter the chemical composition of the soil so that certain minerals become insoluble and cannot be taken up readily.<\/p>\n

    The Taste!\u00a0 The Texture!\u00a0 Oh My!!<\/span><\/strong><\/p>\n

    Sea Veggies come in a variety of colors, shapes and textures.\u00a0 Some are best dried and used in place of salt at the dinner table while others can easily handle being the main feature at your next dinner party.\u00a0 Here you\u2019ll find a list of some main types and potential uses for them (compliments of the Health Newsletter whose link can be found in the resource section<\/em>).<\/p>\n\n\n\n\n\n\n\n\n
    \n

    Type of Sea Vegetable<\/strong><\/p>\n<\/td>\n

    		\n

    Cuisine Ideas<\/strong><\/p>\n<\/td>\n

    		\n

    Nutrients<\/strong><\/p>\n<\/td>\n<\/tr>\n

    Wakame<\/em><\/strong>(brown, mild flavor) <\/p>\n

     <\/td>\n

    		– Tastes delicious in soups and salads<\/td>\n-Good source of Omega-3s-High levels of calcium, iodine, thiamine and niacin. <\/td>\n<\/tr>\n
    Dulse<\/em><\/strong>(red, very salty taste and mildly spicy) <\/p>\n

     <\/td>\n

    		-Snack (you can buy dulse flakes and eat them right out of the package.-Soups and Salads(sprinkled on)-Pizza topping or sandwich filler<\/td>\n-Good source of protein, vitamins and minerals<\/td>\n<\/tr>\n
    Nori<\/em><\/strong>\u00a0<\/em><\/strong><\/p>\n

    (meaty, sweet flavor, most commonly wrapped around sushi and California rolls)<\/p>\n

     <\/td>\n

    		-Garnish-flavoring in noodle dishes, soups and vegetables-Quinoa salad<\/p>\n

     <\/td>\n

    		-Rich source of calcium, iron, iodine and vitamin A, B, C, E, and K.-Has the highest protein source of all edible marine plants-Good source of calcium and iron<\/td>\n<\/tr>\n
    Arame<\/em><\/strong>\u00a0<\/em><\/strong>(also known as a type of kelp, has a mild, semi-sweet flavor and firm texture)<\/p>\n

     <\/td>\n

    		-Appetizers-Casseroles-Muffins<\/p>\n

    -Pilafs<\/p>\n

    -Soups<\/td>\n

    		-Rich source of calcium, iodine, iron, magnesium and vitamin A.-Also contains cancer-fighting lignans.<\/td>\n<\/tr>\n
    Sea Lettuce<\/em><\/strong>\u00a0<\/em><\/strong>(green, has a strong seafood taste)<\/p>\n

     <\/td>\n

    		-Soups-Salads<\/td>\n-High in protein-High in soluble fiber-Good source of iron<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

     <\/p>\n

    Shopping Tips<\/span><\/strong><\/p>\n