What Are Sea Vegetables and How Do I Eat Them?


What are sea vegetables? They are not among the most common food in the United States, but they are a staple in many other countries. Seaweed is not just something that tickles your toes at the beach – it’s also a complete protein food that is full of chlorophyll and minerals. Sea vegetables are also one of the most alkalizing foods on the planet. If you are still not totally sold on incorporating sea veggies into your diet, you can start with a good greens powder to add to smoothies or water, and a quality magnesium citrate supplement and go from there. But we think you’ll not only like, but actually end up craving, these vegetables of the ocean. 


Obviously, most of us immediately jump to sushi, and that is a great way to eat sea vegetables, including healthy nori rolls and seaweed salad. However, sea vegetables are extremely versatile and can be easily incorporated into many dishes such as soups, salads, and stir-fries. Even yummy seaweed snacks are available now (just check those ingredient lists carefully).


Sea vegetables also contain a rich amount of vitamins helping improve the health of skin, hair, and nails. In fact, they have more minerals than most vegetables we find in the supermarket by a large margin. Sea vegetables can also help lower our risk of estrogen-related cancers, and the iodine in this resource is vital for healthy thyroid function. They also contain some omega-3 fatty acid, which can be a vegan alternative to a healthy fish oil supplement


  • Agar is generally a good option as a vegan substitute for gelatin, as it can be used as a thickening agent. It’s high in protein and comes from red seaweed.
  • Arame is a very mild sea vegetable, making it a great one to try for the first time. It also tends to double in size when soaked.
  • Dulse is known for its ability to improve thyroid function and vision. It’s also easy to add to foods and dressings, as it is available as flakes.
  • Hijiki is a very versatile seaweed, and easy to prepare. It can help with our bone health due to the high amount of calcium.
  • Kelp contains B vitamins, which can provide energy and also protects our nervous system. You can also eat kelp in the form of raw kelp noodles, which is a great gluten-free option when looking for a pasta or noodle substitute. 
  • Kombu is rich in iron, which helps protect us from anemia. Kombu is called the “king of seaweed” as it can be used to make dashi, or Japanese broth. 
  • Nori is one of the most popular sea veggies, as this is the one that wraps sushi rolls. You don’t need to stick to just sushi, you can wrap many things (including salad) in nori sheets. 
  • Wakame is a familiar seaweed, as it is often used in miso soups. It also is a good source of folate and vitamin K. 


As with everything, quality is important. Many brands that sell seaweed products now offer information on their websites concerning sourcing and radiation prevention. It’s important to be informed and do a little homework, but very worthwhile. 

Here is an easy recipe for a miso broth, which you can also consume on the 21-Day Clean Program, as fermented soy products in small amounts are fine. You can also choose chickpea miso as an alternative.


1 cup boiling water
2 Tablespoons of miso
1 TBS chopped nori, wakame or kombu
2 TBS minced green onions
1 TBS grated ginger
1 TBS garlic

Mix and simmer for 10 minutes, and enjoy!
Written by Clean Team

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