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From tide to table: Health benefits of superfoods from the sea

30.01.2024

With almost nine in ten Australians living within 50 kilometres of the coast, it’s probably not surprising we’re known for our beach-loving lifestyle. And now, like many of our Asian neighbours, we’re turning to the sea for our superfoods.

According to Pinterest, foods like green algae and seaweed are among the hottest health trends of 2023. Their prediction tool shows searches for nori recipes were up 60%, while seaweed snack recipe searches soared by 245%.

We’re not just going green for better health – fish is also on the superfood menu, with searches for ‘salmon bowl’ jumping out of the water by an additional 245%.

And it seems superfoods are making more than just a splash in the ocean of wellness. Statistics suggest the global superfood market is growing by 7.3% per year and is estimated to be worth $209.1 billion by 2026.

You might be wondering if the evidence for eating sea-based superfoods stacks up, or is this trend a bit fishy? Here, we look at some popular options to sort fact from fiction about what’s worth including in your diet, and what’s just health green-wash.

Chlorophyll water

Chlorophyll is the substance that gives plants, seaweed and algae their green colour. It’s also involved in the process plants use to make their own food (photosynthesis). Chlorophyll has been touted to help with human ailments ranging from skin issues to cancer. But does lacing water with chlorophyll do any more than create an attractive drink for Saint Patrick’s Day?

“Including chlorophyll in your diet probably won’t do any harm, but it could turn your wee green.”

Some early evidence suggests it may. For example, one 2018 study found that taking an oral chlorophyll supplement each day reduced the size of pancreatic tumours in mice. Similarly, a human trial involving 180 healthy adults suggested that taking chlorophyllin (a water-soluble chlorophyll derivative) at each meal could lower the risk of liver cancer.

Sea-based drinks

Chlorophyll has also been tested for its potential role in weight loss, with one small trial showing that women who took a green plant membrane supplement daily for 12 weeks lost more weight than women in a control group. However, the supplement came from baby spinach leaves – not the ocean.

While the evidence for including chlorophyll in your diet is thin at best, it probably won’t do you any harm. Natural chlorophylls are not toxic to humans, although they may turn your wee sea green!

Green algae

Blue-green algae are a group of bacteria that grow in both salt and fresh water. One of the world’s most popular supplements, spirulina, is a form of blue-green algae. Spirulina is high in protein, vitamins and minerals and is believed to have antioxidant and anti-inflammatory properties.

When it comes to your health, evidence suggests taking a blue-green algae supplement could help to lower blood pressure in some people who have high blood pressure.

“Research suggests taking spirulina – a type of blue-green algae – may support heart and blood vessel health.”

Taking spirulina may also support cardiovascular health – an important potential benefit given coronary heart disease is the leading cause of death in Australia. In a 2019 paper, researchers found spirulina supplementation could help to control blood sugar and lower cholesterol levels in people with metabolic syndrome (a cluster of conditions that raise the risk of heart disease, stroke and type 2 diabetes). Blue-green algae’s positive influence on blood fats may also help protect people from developing non-alcoholic fatty liver disease.

Other small studies have suggested spirulina may help to improve anaemia in older adults, ease allergic rhinitis symptoms, and support management of oral submucous fibrosis (a type of mouth lesion that can turn into cancer).

And if you’re active, some evidence suggests taking an algae supplement may improve exercise performance.

If you’re thinking about taking an algae supplement, it’s worth noting that some studies have found high levels of contaminants (such as heavy metals and pesticides) in spirulina products.

Sea-based supplements

Seaweed snacks

If you’ve been entangled in the slimy green stuff, the thought of eating seaweed may not appeal. Nonetheless, studies show seaweed consumption may help to:

provide health-promoting nutrients such as dietary fibre, omega-3 fatty acids, essential amino acids, iodine, and vitamins A, B, C, and E
support digestive health
lower colorectal cancer risk
promote healthy weight
lower lipid absorption and cardiovascular diseases
improve blood sugar control.

That all sounds great, but what about seaweed in snackable form? Like all processed foods, seaweed snacks may be high in additives and sodium. Check the nutrition information panel to see if your new snack is a healthy choice or a pricey fad.

Eating seaweed can also pose potential health hazards, with studies showing it can contain heavy metals. The iodine content in seaweed may also be problematic if you eat too much of it or have a thyroid problem.

“Like all processed foods, seaweed snacks may be high in additives and sodium.”

Nori recipes

Nori is a type of edible, dried seaweed, so it has potential health benefits like those described above. Nori is popular in Japanese cuisine. It is commonly sold in sheets, which are used to make things like sushi rolls and rice balls. It can also be cut into thin ribbons and used like pasta or noodles or sprinkled over a salad.

Nori is also sometimes combined with other ingredients (such as Japanese plum, vinegar, sugar, and salt) to make a paste. This is served as a condiment alongside various dishes, such as rice bowls and grilled meats.

A quick Google search will provide a plethora of nori recipes you can try, like these.

Salmon bowl

If the thought of downing green stuff doesn’t float your boat, you can still get a fix of sea-based superfoods. Fish is loaded with nutrients, including omega-3 fatty acids, and research suggests getting a regular fix of finned foods can help to:

promote brain health
keep your heart healthy
reduce inflammation and ease symptoms of rheumatoid arthritis, psoriasis and autoimmune conditions
lower the risk of diseases including dementia, macular degeneration and childhood asthma
manage blood sugar levels in people who have diabetes
lower the risk of premature birth and improve eyesight in breastfed babies.

“Fish is packed with nutrients and including it in your diet can have a range of health benefits.”

The growing awareness of fish’s health benefits may explain why ‘salmon bowl’ searches have been making waves. Check out our fast, easy and delicious salmon bowl recipe.

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Like what you sea?

Remember, superfoods are not the only way to get a dose of water’s healing properties. To de-stress, you might like to try a floatation session or salt scrub. Something as simple as a stroll beside a beach, lake or river could be a good way to get some exercise, fresh air, and a greater sense of calm.

All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.