Exploring Seaweed, Sea Moss, and Other Sea Vegetables A Starter’s Guide

If you're looking to add more leafy greens to your diet, it might be time to look beyond land and explore the nutrient-rich plants of the ocean.

Sea vegetables like seaweed, sea moss, nori, kombu, and kelp are packed with essential vitamins, minerals, and antioxidants, making them a great addition to a balanced diet. These ocean greens also offer a unique umami flavor and can be easily incorporated into soups, salads, grain bowls, and even snacks.

Here’s everything you need to know about sea vegetables, from their health benefits and potential risks to how to buy and use them.

Are Sea Vegetables Healthy?

Like leafy greens that grow on land, sea vegetables are rich in nutrients and low in calories. Here’s what makes them a great addition to your diet:

• High in vitamins and minerals–Seaweed provides vitamins A, B12, C, and D, as well as essential minerals like iron and iodine, which support thyroid function, bone health, and immunity.

• Supports gut health–Sea vegetables contain dietary fiber, which helps feed good gut bacteria and promote digestion.

• Rich in antioxidants–Polyphenols in seaweed may help lower cholesterol, blood sugar, and inflammation, contributing to overall wellness.

Potential Health Risks of Seaweed  

While sea vegetables offer many benefits, there are a few considerations to keep in mind:

• High iodine content–While iodine is necessary for thyroid function, too much can disrupt thyroid hormone levels, potentially leading to an underactive or overactive thyroid. People with thyroid conditions should consult their doctor before increasing seaweed intake.

• Possible heavy metal contamination–Seaweed can absorb arsenic, lead, and other heavy metals from ocean waters. To reduce risks, choose brands that test for contaminants and source their products responsibly.

Trusted Seaweed Brands

Look for brands that third-party test their seaweed for contaminants:

• Gimme Seaweed

• Maine Coast Sea Vegetables

• Ocean’s Balance

Types of Sea Vegetables and How to Use Them

Each type of sea vegetable offers a unique flavor, texture, and culinary use. Here are some popular varieties and how to enjoy them:

1. Arame

Mild and slightly sweet, this shredded and dried seaweed is great for stir-fries, grain bowls, and veggie burgers.

2. Duckweed (Mankai)

This aquatic plant is high in protein and antioxidants. While fresh duckweed is hard to find, duckweed powder (like Vinatura Duckweed & Greens Superfood Powder) can be added to smoothies.

3. Kelp

A brown seaweed with a chewy texture, fresh or rehydrated kelp is great in salads or as a noodle alternative (try brands like Sea Tangle Noodle Company). Dried kelp powder can also be sprinkled over food for extra nutrition.

4. Kombu

This dried seaweed strip is often used to flavor broths and soups, adding a rich umami taste.

5. Nori

Commonly used in sushi rolls, nori can also be crushed into flakes and sprinkled on salads, rice bowls, or popcorn for a salty, savory kick. Try Ocean’s Halo Seaweed Snacks for a quick, flavorful option.

6. Sea Moss (Irish Sea Moss)

Available in capsule, gel, or powder form, sea moss is popular for its potential benefits for heart health, digestion, and immune support. It can be blended into smoothies or taken as a supplement.

Tips for Buying Seaweed and Sea Vegetables

When purchasing sea vegetables, keep these tips in mind to ensure quality and safety:

• Look for certified organic products–Organic certification means the seaweed was harvested in clean waters without harmful chemicals.

• Choose sustainably sourced brands–Responsible harvesting helps protect marine ecosystems.

• Check for third-party testing–This ensures the product is free from excessive heavy metals or contaminants.

• Avoid unnecessary additives–Opt for plain seaweed products without added sugar, salt, or artificial flavors.

The Bottom Line

Sea vegetables like seaweed, kelp, and sea moss are nutritional powerhouses that offer unique health benefits, from supporting thyroid function to improving gut health. Adding these ocean greens to your diet can be as simple as sprinkling nori on a salad, using kelp noodles in a stir-fry, or blending sea moss into a smoothie.

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