Superfoods from the Sea: Algae, Halophytes, and Other Marine Treasures

The ocean covers more than 70% of the planet's surface and is the largest reservoir of biodiversity on Earth. For thousands of years, different cultures have exploited marine resources for food and medicine. Today, thanks to scientific research, we know that many of these ingredients are true superfoods: concentrated sources of nutrients and bioactive compounds with health benefits.

Illustration of three piles of seaweed in a salad.

In this article, we'll tell you about the main superfoods from the sea, what nutrients they provide, and how you can incorporate them into your diet.

What are superfoods from the sea?

The term "superfood" is not a strict scientific concept, but rather a way of referring to those foods especially rich in nutrients, antioxidants, proteins, or minerals that provide benefits beyond their energy value.

In the case of the sea, we're talking about:

  • Seaweed (nori, wakame, kombu, spirulina, chlorella, etc.).
  • Halophyte plants (such as salicornia and sea fennel).
  • Microalgae and cyanobacteria used as nutritional supplements.

These foods stand out for their nutritional density, their versatility in the kitchen, and their potential for future food, as they can be cultivated sustainably in environments where other crops do not thrive.

Seaweed: the vegetables of the ocean

Seaweed is part of the regular diet in countries such as Japan, Korea, and Iceland. In recent years, its consumption has also grown in Europe thanks to fusion cuisine and its recognition as a source of health.

Nutritional benefits of seaweed.

  • Rich in minerals: iodine (key for the thyroid), calcium, magnesium, and iron.
  • They provide good-quality vegetable protein.
  • They contain soluble fiber that improves satiety and digestive health.
  • They are a source of antioxidants such as polyphenols and carotenoids.

Most consumed types of seaweed

  • Nori: used in sushi, rich in protein and vitamins.
  • Wakame: high in calcium and fucoxanthin, a pigment with antioxidant properties.
  • Kombu: enhances umami flavor and is used in broths.
  • Sea spaghetti: with a pasta-like texture and high in iron.

Halophytes: superfoods from the marshes

Halophytes are plants that grow in saline environments, such as marshes and coasts, adapting to extreme conditions. This adaptation gives them an exceptional nutritional profile.

Salicornia: "sea asparagus"

Salicornia has become popular in haute cuisine and is now beginning to reach everyday consumption.

  • It contains 75% less sodium than common salt.
  • It is rich in potassium, magnesium, and iodine, essential minerals for water balance and cardiovascular health.
  • It provides polyphenols with antioxidant and anti-inflammatory properties.

It can be consumed fresh, pickled, or in Salicornia powder, as a healthy salt substitute in soups, salads, rice dishes, or sauces.

Other halophytes of interest

  • Sea fennel: rich in vitamin C and essential oils.
  • Atriplex halimus (sodium salicornia):: with antioxidant compounds and dietary fiber.
Illustration of a mountain of salicornia powder next to salicornia capsules.

Microalgae and cyanobacteria: concentrated nutrition

In addition to macroscopic algae, there are microalgae and cyanobacteria with very interesting nutritional applications.

  • Spirulina: considered by the FAO as "the food of the future." Rich in protein (60–70% of its weight), iron, beta-carotene, and antioxidants.
  • Chlorella: contains chlorophyll, vitamins, and minerals; it has been studied for its ability to aid in heavy metal detoxification.
  • Haematococcus pluvialis: producer of astaxanthin, one of the most potent natural antioxidants.

Today, they are marketed in powder form, capsules, or as ingredients for smoothies, bars, and functional foods.

Marine superfoods and sustainability

Beyond their nutritional value, sea superfoods represent an opportunity for a more sustainable diet:

  • Efficient cultivation: Many algae and halophytes do not require fertile soil or freshwater.
  • Circular economy: They allow us to take advantage of coastal environments and marine byproducts.
  • Dietary diversification: They reduce dependence on intensive land-based farming.

This makes them key allies in the face of the challenges of climate change and global population growth.

How to incorporate sea superfoods into your diet

  • Add Salicornia powder as a seasoning instead of salt.
  • Use seaweed such as wakame or kombu in soups and stews.
  • Prepare salads with sea spaghetti or dried nori.
  • Include spirulina or chlorella supplements in smoothies.
  • Try new recipes with samphire or pickled halophytes.

Conclusion

Superfoods from the sea are much more than a trend: they represent a way to unite nutrition, innovation, and sustainability. From traditional seaweed to halophytes like salicornia, and microalgae like spirulina, these ingredients bring us closer to a more complete and planet-friendly diet.

The sea is a storehouse of health. The challenge is to harness it sustainably, diversifying our diet and paving the way for the foods of the future.

Illustration of a plate of dressed seaweed.

Written by Sara Montaner. We rely on AI technology.

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