Seaweed contains more nutrients than many other vegetables. Each species contains varying levels of nutrients based on the cultivation area, season of cultivation, physiological variations, environmental changes, time of harvest, processing methods and water temperature. Cooking seaweed causes it to lose some of its nutrients, but you can help prevent ruining all the nutrients by altering your cooking and preparation techniques.
Seaweed Nutrition
While the nutrient content of seaweed varies greatly, it still contains more nutrients them most other vegetables. Every 8 grams of seaweed contains between 2.7 and 3 grams of fiber, between 24 and 260 milligrams of calcium, between 52 and 976 milligrams of potassium, between 24 and 372 milligrams of magnesium, between 32 and 503 milligrams of sodium, between 0.03 and 0.25 milligrams of copper, between 1.3 and 22 milligrams of iron and between 1.3 and 60 milligrams of iodine. Seaweed also contains significant amounts of both fat-soluble and water-soluble vitamins, including vitamins A, C, E and a variety of B-complex vitamins.
Nutrient Loss Variables
Your cooking practices have a great effect on the amount of nutrients destroyed through cooking. If you soak your seaweed before cooking it or cook your seaweed in large amounts of water, most minerals and the water-soluble vitamins will dissolve. Other factors that decrease the nutrient content of your seaweed during cooking include high cooking temperatures, extended cooking times, prolonged exposure to air and the use of alkalies during cooking, such as hard water and baking soda.
Nutrients Lost in Cooking
The exact amount of nutrients lost through cooking varies based on your personal cooking practices. For instance, the large amounts of water deplete seaweed of minerals and water-soluble vitamins, but does not destroy them. If you use this water as a sauce or broth, you still consume a great majority of the vitamins and minerals. Water-soluble vitamins, such as vitamin C and the B-complex vitamins, are destroyed easily by the presence of heat and decrease dramatically if you cook seaweed. However, cooking does not destroy the minerals in seaweed and may actually increase the concentration of vitamin A and vitamin E found in an 8 gram serving.
Preserving Vitamin and Mineral Content
Simple techniques can help preserve the nutritional value of seaweed during cooking. The best ways to maintain the amount of nutrients in your seaweed include: cooking your seaweed while it is fresh; roasting or steaming your seaweed to avoid the vitamin and mineral loss of boiling; cooking your seaweed for the shortest amount of time possible by covering your cooking container, leaving your seaweed in as large of pieces as possible to decrease the surface area through which vitamins and minerals can escape and taking your seaweed off the heat before it overcooks.
Posted in: Cooking Style