In a new series on Superfoods, Nutritionist Belinda Rennie looks at the benefits of green foods to nourish mind, body and spirit.

With sales of wheatgrass at an all time high in Dubai, it's time to focus our attention on another supergreen living food. Last month we delved into the ocean and found micro-algae (spirulina and chlorella) teeming with nutritional value. Similarly, sea vegetables or seaweeds contain up to twenty times the minerals of regular green vegetables in an easily assimilated form.

People all over the world have been cultivating and eating seaweeds for centuries. Diverse cultures include the Japanese, Australian Aborigines, Native American Indians and communities living on the Atlantic coast in Scandanavia , UK and France. The vegetarian movement, particularly macrobiotics has brought attention to the tremendous health benefits of sea vegetables.

Seaweeds come in many varieties - nori, kelp, dulse, wakame – with nutritional profiles to match. They are rich in all minerals particularly iron, calcium, magnesium, potassium, fluoride and iodine plus protein, complex carbohydrates, chlorophyll, carotenes, B complex especially B12 and B6 and omega 3 fatty acids.

Vegetarians are one group that can benefit the most from seaweeds. With their high concentration of Vitamin B12 and B6, minerals that are found in similar ratios to those in the blood and a good source of protein, seaweeds can offer vegetarians the ideal food.

Pregnant women can also benefit from adding iodine rich seaweeds to their diet. Interesting new research is suggesting that a significant number of women have moderate iodine deficiency during pregnancy. This can lead to hypothyroidism in newborns and an increased risk of abnormal brain development and impaired cognitive and psychomotor function. The recommendation is to take an iodine supplement (150mcg/day) and eat iodine rich foods like organic seaweeds during pregnancy.

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As with other supergreen foods like micro-algae and wheatgrass, seaweeds have a cleansing action on the liver and lymphatic system and alkalinize the blood. Due to their ability to bind with heavy metals, radiation and chemicals in the body they can be a useful adjunct to cancer therapies. Iodine in seaweeds can also support healthy thyroid function.

If you would like to try seaweeds and see if they suit your constitution try the varieties at the Organic Foods and Café. Three different types are available including dulse, nori and wakame. Dulse has a red pigment and is very high in iodine, iron, fluoride and manganese. It is one of the easiest seaweeds to use as there is no need to soak just toss into salad, stir frys and soups. It is a great addition to boiled quinoa with tofu and vegetables.

Nori (called laver in US) has the highest protein content, Vitamin B complex, C and E of all the seaweeds and the most easily digested and versatile. It can be made into nori rolls, chopped and added to rice, miso soup, salads and sprinkled onto fish. See recipe below.

Wakame (called alaria in US) has one of the highest calcium contents of any seaweeds as well as being rich in vitamin A and B complex. Because it is quite fibrous when dried, trim the tough midrib and soak for five minutes before using in leafy green salads and stir-fries. It also makes a delicious addition to soups, stews and casseroles where there is no need to soak.

If the thought of green vegetables brings back childhood memories of long nights in front of spinach or pushing peas around a plate, sea vegetables can be extremely user friendly. The holistic mix of nutrients developed over thousands of years of evolution makes seaweeds one of the best examples of food as medicine.

Try this simple recipe below to get you started.

Noodle nori rolls

100gm of soba noodles (available from most supermarkets and Organic shop)

Sliced avocado/carrot/cucumber sticks

Rice mayonnaise or wasabi

Tofu/cooked or sushi grade salmon

2 sheets of nori

Tamari for dipping

Cook noodles for 4-5 minutes until tender. You can tie them in small bunches with string to make them easier to handle when cooked. Run noodles under cold water. Place a sheet of nori on a sushi mat shiny side down and spread the noodles on the sheet leaving a two inch edge uncovered at the end of the sheet. Make a gutter in the noodles and line with tofu/avocado/cucumber/salmon. Roll up and slice into 6 pieces with a sharp knife. Serve with miso soup.

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