A dietician weighs in on the health benefits of seaweed and the importance of green veggies.

We all know fruits and veggies are essential for our health. Among all the colors of the rainbow, green fruits and vegetables are particularly vital. Loaded with special compounds called phytochemicals, they offer protection against chronic diseases. Among greens, seaweed stands out as one of the most nutrient-dense veggies on the planet, making it a must-add to your meals. (Source)

Why Greens Are Good for You

Green fruits and veggies are not only delicious but also offer a multitude of health benefits. Here are the main reasons why these green foods are so good for you:

  • Nutrient-Dense: Green fruits and vegetables are packed with essential vitamins and minerals that keep you healthy. (Source)
    • Seaweed stands out as a powerhouse of nutrition, and it’s an abundant source of essential nutrients including vitamin A, B12, folate, iodine, fiber, iron, zinc, and copper. These nutrients serve crucial functions in the body, such as:
      • Keeping a strong immune system
      • Helping the body fight off infections
      • Acting as antioxidants, helping stave off disease
      • Promoting a healthy vision
      • Keeping strong bones
      • Supporting energy levels
  • Rich in Fiber: Green vegetables are high in dietary fiber, which supports good digestion, gut health, and can help lower cholesterol levels. (Source)
    • Seaweed contains both soluble and insoluble fiber. Soluble fiber dissolves in water, helping with nutrient absorption, lowering cholesterol, regulating blood sugar, and promoting fullness. Insoluble fiber adds bulk to stool, preventing constipation and keeping your digestive system moving smoothly.
  • Antioxidant and Anti-inflammatory: Green veggies contain powerful antioxidants and anti-inflammatory compounds, such as flavonoids and carotenoids. These protect our cells from damage and reduce inflammation, lowering the risk of diseases like cancer and heart disease.(Source

Top 10 Green Foods To Eat

  1. Seaweed: A nutrient powerhouse, seaweed is an excellent source of iodine and vitamin B12, essential for proper thyroid function, metabolism, and cognitive health. A green superstar, seaweed also provides fiber, zinc, and iron, essential for digestive health, energy levels, and immune health.  (Source)
  2. Kale: A nutritional powerhouse, kale is rich in vitamins A, C, and K, as well as minerals like calcium and iron. (Source)
  3. Spinach: Packed with iron and folate, spinach is great for your blood and heart health. (Source)
  4. Broccoli: Known for its cancer-fighting properties, broccoli is also high in vitamin C and fiber. (Source)
  5. Kiwi: Move over, oranges. Kiwi is one of the best sources of vitamin C. (Source)
  6. Brussels Sprouts: These mini cabbages are loaded with vitamin K and antioxidants. (Source)
  7. Green Beans: Low in calories but high in fiber, green beans are a versatile veggie with a low glycemic index. (Source)
  8. Asparagus: Asparagus is a good source of dietary fiber, which supports digestive health by promoting regular bowel movements and preventing constipation.(Source)
  9. Avocado: Creamy and nutritious, avocados are packed with heart-healthy monounsaturated fats and B vitamins. (Source)
  10. Green Bell Pepper: Refreshing and high in antioxidants, bell peppers are some of the best sources of vitamin C. (Source)

Tips to Incorporate More Greens

  1. Blend into smoothies: Boost your morning smoothies with seaweed, spinach or kale for a nutritious start to your day.
  2. Cook with greens: Mix broccoli and Brussels sprouts into stir-fries, roast asparagus with lemon and garlic, or sauté green beans for a healthy side dish.
  3. Snack smarter: Opt for bell pepper slices with hummus or guacamole instead of chips, try seaweed snacks for a guilt-free crunch, or enjoy a sweet and juicy kiwi for a sweet treat.
  4. Get creative with seaweed snacks: Expand your culinary horizons by adding seaweed into new recipes such as a Turkey Wrap or Ramen Soup, or try a healthy twist on tater tots with this Seaweed Cauliflower Tots recipe.

Key Takeaways

Adding more green foods to your diet is an easy way to improve your health. From essential nutrients to disease-fighting properties, these foods offer numerous benefits. Seaweed snacks offer a convenient way to boost your green intake with fewer calories, providing a healthier snacking alternative for the whole family. Load up on greens for a healthier, happier you!


About the Author

 Image of RD Carolina Schneider author of Gimme's article "Why You Should Eat Your Greens"

Carolina Schneider, MS, RD, is a registered dietitian and a writer specializing in plant-based nutrition. Carolina has followed a vegan diet for almost a decade and is passionate about helping others incorporate more plants into their diet. Carolina is the founder of Hungry for Plants, a company dedicated to offering nutrition consulting services to health and wellness brands, primarily in the plant-based food and beverage space.