Sea Vegetables
Western cultures are only recently beginning to enjoy the taste and nutritional value of sea vegetables, often referred to as seaweed, that have been a staple of the Japanese diet for centuries. Numerous various varieties of seaweed can be found in health food and specialty stores throughout the year. Owing to their rise in popularity, they are also becoming much easier to find in local supermarkets as well. Vegetables from the sea can be found growing both in the marine salt waters as well as in fresh water lakes and seas. They commonly grow on coral reefs or in rocky landscapes, and can grow at great depths provided that sunlight can penetrate through the water to where they reside since, like plants, they need light for their survival. Seaweeds are neither plants nor animals but classified in a group known as algae. Health Benefits Why would anyone want to eat sea vegetables? Because they offer the broadest range of minerals of any food, containing virtually all the minerals found in the ocean, the same minerals that are found in human blood. Vegetables from the seas are an excellent source of iodine and vitamin-K, a very good source of the B-vitamin folate, and magnesium, and a good source of iron and calcium and the B-vitamins riboflavin and pantothenic acid. In addition, these vegetables contain good amounts of lignans, plant compounds with cancer-protective properties. Promote Optimal Health Lignans, phytonutrients found in sea vegetables, have been shown to inhibit angiogenesis, or blood cell growth, the process through which fast-growing tumors not only gain extra nourishment, but send cancer cells out in the bloodstream to establish secondary tumors or metastases in other areas of the body. In addition, lignans have been credited with inhibiting estrogen synthesis in fat cells as effectively as some of the drugs used in cancer chemotherapy. In postmenopausal women, fat tissue is a primary site where estrogen is synthesized, and high levels of certain estrogen metabolites (the 4OH and 16OH metabolites) are considered a significant risk factor for breast cancer. In addition to lignans, these particular vegetables are a very good source of the B-vitamin, folic acid. Studies have shown that diets high in folate-rich foods are associated with a significantly reduced risk for colon cancer. Promote Healthy Thyroid Function Vegetables from our planet's seas, especially kelp, are nature's richest sources of iodine, which as a component of the thyroid hormones thyroxine (T4) and triiodothyronine (T3), is essential to human life. The thyroid gland adds iodine to the amino acid tyrosine to create these hormones. Without sufficient iodine, your body cannot synthesize them. Because these thyroid hormones regulate metabolism in every cell of the body and play a role in virtually all physiological functions, an iodine deficiency can have a devastating impact on your health and well-being. A common sign of thyroid deficiency is an enlarged thyroid gland, commonly called a goiter. Goiters are estimated to affect 200 million people worldwide, and in all but 4% of these cases, the cause is iodine deficiency. Nutrient Prevention of Birth Defects and Cardiovascular Disease The folic acid so abundant in kelp plays a number of other very important protective roles. Studies have demonstrated that adequate levels of folic acid in the diet are needed to prevent certain birth defects, including spina bifida. 
Anti-Inflammatory ActionSome sea vegetables have been shown to be unique sources of carbohydrate-like substances called fucans, which can reduce the body's inflammatory response. Plus, as noted above, these vegetables are a very good source of magnesium, the mineral that, by acting as a natural relaxant, has been shown to help prevent migraine headaches and to reduce the severity of asthma symptoms. Relief for Menopausal Symptoms Sea vegetable's supply of relaxing magnesium may also help restore normal sleep patterns in women who are experiencing symptoms of menopause. And the lignans in kelp or seaweed can act as very weak versions of estrogen, one of the hormones whose levels decrease during the menopausal period. For women suffering from symptoms such as hot flashes, seaweed's lignans may be just strong enough to ease their discomfort. Description Sea vegetables, often referred to as seaweed, are one of the ocean's beautiful jewels, adorning the waters with life and providing us with a food that can enhance our diets, from both a culinary and nutritional perspective. These vegetables can be found growing both in the marine salt waters as well as in fresh water lakes and seas. They commonly grow on coral reefs or in rocky landscapes and can grow at great depths provided that sunlight can penetrate through the water to where they reside since, like plants, they need light for their survival. Yet, these vegetables are not plants nor animals-they are actually known as algae. There are thousands of types of sea vegetables that are classified into categories by color, known either as brown, red or green sea vegetables. Each is unique, having a distinct shape, taste and texture. Although not all of these vegetables that exist are presently consumed, a wide range are enjoyed as foods. The following are some of the most popular types: Nori: dark purple-black color that turns phosphorescent green when toasted, famous for its role in making sushi rolls. Kelp: light brown to dark green in color, oftentimes available in flake form. Hijiki: looks like small strands of black wiry pasta, has a strong flavor. Kombu: very dark in color and generally sold in strips or sheets, oftentimes used as a flavoring for soups. Wakame: similar to kombu, most commonly used to make Japanese miso soup. Arame: this lacy, wiry sea vegetable is sweeter and milder in taste than many others Dulse: soft, chewy texture and a reddish-brown color. History The consumption of sea vegetables enjoys a long history throughout the world. Archaeological evidence suggests that Japanese cultures have been consuming vegetables from the sea for more than 10,000 years. In ancient Chinese cultures, these vegetables were a noted delicacy, suitable especially for honored guests and royalty. Yet, these vegetables weren't just limited to being a featured part of Asian cuisines. In fact, most regions and countries located near waters, including Scotland, Ireland, Norway, Iceland, New Zealand, the Pacific Islands and coastal South American countries have been consuming these nutrient rich vegetables since ancient times. How to Select & Store Look for sea vegetables that are sold in tightly sealed packages. Avoid those that have evidence of excessive moisture. Some types are sold in different forms. For example, nori can be found in sheets, flakes, or powder. Choose the form of sea vegetables that will best meet your culinary needs. Store them in tightly sealed containers at room temperature where they can stay fresh for at least several months. A Few Quick Serving Ideas: Make homemade vegetable sushi rolls by wrapping rice and your favorite vegetables in sheets of nori.
Slice nori into small strips and sprinkle on top of salads.
Keep a container of kelp flakes on the dinner table and use instead of table salt for seasoning foods.
Combine soaked hijiki with shredded carrots and ginger.
Mix with a little olive oil and tamari.
When cooking beans, put kombu in the cooking water.
It will not only expedite the cooking process, but will improve beans' digestibility by reducing the chemicals that can cause flatulence.
You could also add sea vegetables to your next bowl of miso soup. We hope that you are now fully educated on the benefits of these wondrous vegetables from our oceans and seas. So, if you don't know what to have for dinner tonight ... If you're having difficulty adding seaweed (sea vegetables) into your healthy way of eating, try this cool, Cucumber, Seaweed Salad for an easy way to enjoy all of the extra minerals they have to offer.
Ingredients: * 1 Tbs. dried arame or hijiki * 3 cups cucumber, peeled, seeds scooped out and sliced * 1 medium tomato, seeds and excess pulp removed, sliced * 1 Tbs. minced scallion green or green onions Dressing; * 3 Tbs. rice vinegar * 2 Tbs. soy sauce * 1/2 Tbs. finely minced fresh ginger * 1/2 Tbs. chopped fresh cilantro * extra virgin olive oil to taste * Sea salt and fresh ground white pepper to taste
Directions: 1. Rinse and soak arame or hijiki in warm water while preparing rest of ingredients. 2. Peel cucumber and cut in half lengthwise. Scoop out seeds with a small spoon and slice thin. 3. Cut tomato in half crosswise and squeeze out seeds. Quarter and cut out excess pulp. Cut into slices about 1/4 inch wide. 4. Whisk rest of ingredients together. Squeeze out excess water from seaweed. Chop if necessary. You don't want seaweed pieces to be too large. Toss everything together and serve immediately. Serves 2 
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