By Jane Dummer, RD
What are sea vegetables?
When we think vegetables, we often think of land, soil and irrigation systems. However, that concept is expanding to include nutritious veggies grown beneath the sea. Sea vegetables are not only nutritious for us, but they, like all vegetables, help the environment by capturing carbon.
The Food and Agriculture Organization recently reported that global fisheries and aquaculture production in 2022 surged to 223.2 million tonnes, a 4.4 per cent increase from the year 2020. Production comprised 185.4 million tonnes of aquatic animals and 37.8 million tonnes of algae.
The most popular sea vegetable is seaweed. Seaweed is classified as a macroalgae, which are multicellular, large-size algae, visible with the naked eye. There are several types of edible seaweed in Canada, and even more are being discovered. Common types of seaweed harvested in Canada include kelp, Irish moss, dulse and nori. Seaweed varies in colour, including brown and red.
Why are sea vegetables good for you?
Like other vegetables, research suggests sea vegetables are very nutritious. Depending on the variety, where they grow and where they’re harvested, the nutrients will vary slightly. Most sea vegetables are high in fibre, vitamins A, B, C and E, plus minerals like calcium iodine, potassium, magnesium and iron. They also contain protein and omega-3 fatty acids. Like all vegetables, they can be added to many dishes and diets including vegan diets.
Known for their anti-inflammatory and immune-boosting properties, sea vegetables are a source of omega-3 fatty acids. These essential omega-3 fats help reduce inflammation in the body, contributing to a lower risk of developing chronic conditions such as heart disease. Also, seaweed contains varying amounts of plant protein (nori having the highest amount) that are important to promoting a healthy immune system. When your immune system is in balance, the rest of your body benefits, including your skin, hair and nails.
Because of high amount of iodine in seaweed, people with abnormal thyroid function or who are pregnant. If you have any medical conditions, it is always best to discuss the addition of new foods, like seaweed, to your diet with your health professional.
Growing and harvesting sea vegetables (seaweed)
Seaweed is a valuable resource of biodiverse food for Canada. There is interest from development, health, nutrition and sustainability perspectives. Surrounded by water on three sides, Canada is exploring how to harness this blue economy. Sea vegetables also offer an opportunity to link Indigenous communities with marine scientists/universities and industry.
Cultivating seaweed requires no land, fresh water or fertilizer. It absorbs its nutrients from water alone and provides a variety of ecosystem benefits, including carbon capture and marine habitat regeneration. However, it is not as easy as hand-harvesting local seaweed along the coasts. There are regulatory requirements along with logistical and economic factors that need to be considered to make it efficient and sustainable for the future.
Eating sea vegetables
Sea vegetables can be eaten raw in salads, used in sushi, sautéed, dried as snack foods, cooked and added to soups and teas. If you’re not familiar with the taste of sea vegetables, they have an earthy, umami flavour similar to mushrooms, fermented vegetables and some fresh seafood. Umami is now recognized as one of the basic tastes, along with sweet, sour, salty, and bitter. Umami has been a trend topic with chefs for quite a while now, giving us the opportunity to eat sea vegetables in restaurants.
There are more retail options to add sea vegetables to your meals. Consumers can now go from the occasional sushi platter and dried seaweed snack to purchasing premade seaweed salads at the local supermarket. A seaweed salad is a delicious starter or side dish with fish, chicken or even a burger!
Cooking with sea vegetables
Are you feeling adventurous in the kitchen? Here are three recipes for you to try! Two quick and easy recipes include a classic DLT (dulse, lettuce and tomato) and Mexican-style corn with roasted seaweed flakes. Both recipes can be found here.
Innovating with Canada’s sea vegetables
The Canadian seaweed industry is developing high-value products that reflect the local, eco-friendly farming and processing practices. For example, North Island College (NIC) in British Columbia is collaborating with Sea Forest Macro Algae Ltd. to address methods for processing Canadian kelp species into value-added products such as pastas or noodles. A key part of this project will establish the equipment and processing procedures required to create these products in a systematic and commercially viable way.
The future of Canada’s sea vegetables
Canada is in a unique position to advance the cultivation of its sea vegetables. The ultimate sustainable and effective solution includes collaboration and strategy among established Indigenous marine practices, institutions specializing in aquaculture, industry and government.
