Sea vegetables and seaweed: What's the difference?
Sea vegetables and seaweed are the same. "The terms are used interchangeably," says Dawn Jackson Blatner, RD, LDN, a spokesperson for the American Dietetic Association. Both are algae and can be brown, red, green or blue-green in color.

A serious nutritional punch
All sea vegetables contain similar nutrients since they grow under water, though different varieties offer specific health benefits. In general, these plants are rich in fiber, vitamins, minerals, protein and omega-3 fatty acids. "The fiber grams are outstanding in sea vegetables," says Blatner. One to two tablespoons of seaweed, a common serving size, contains about 2.5 to 3 grams of fiber, the equivalent of a bowl of oatmeal or an orange.

Sea vegetables are high in vitamins, including A, C, E and the B vitamins, as well as minerals such as bone-building calcium, heart-regulating potassium and blood-building iron and copper. They're especially rich in iodine, which is essential to thyroid health. They provide a complete protein and are a source of healthy fats such as polyunsaturated and omega-3 fatty acids, in addition to carotene, chlorophyll, and enzymes that can help quell digestive gases. Kombu, a type of sea kelp, helps to break down the raffinose sugars in beans that can cause gas and bloating.

Does organic matter?
It's important to take a look at the methods used in growing and harvesting the sea vegetables you purchase, just as you would with any produce. Sea vegetables absorb chemicals as well as nutrients from the water in which they grow. Mercury is less of a concern in sea vegetables than in seafood, but other pollutants, such as arsenic, are a potential issue. Sea vegetables can be certified organic. Certification means the veggies have been tested for heavy metals, pesticides and chemicals.

Bringing sea veggies to your diet
So you've purchased a sea vegetable -- now what do you do with it? There are many ways to add sea veggies to your diet. Add a strip of kombu, also known as sea cabbage, to a bean soup to help with digestion and add flavor. Or sprinkle seaweed into a stir-fry.

Toasted nori strips are a favorite with kids, either plain or wrapped around crackers. They are easy to store and carry, and they're fun to eat because they melt in your mouth. Hijiki goes well with onions and tofu. Alaria and rich, salty dulse can be sprinkled over a salad. Mild, sweet-tasting arame combines well with green onions and yams, or it can be added to a vinaigrette. Nori and kelp are delicious roasted.

Blatner likes to use a seaweed sprinkle of kombu, dulse and nori with sesame seeds. She says it works well on broccoli and cauliflower, but her favorite is over popcorn. "Pop your popcorn and spray on a little olive oil, so the sprinkle adheres," she advises. Add the sprinkle to your popcorn, then plop down on your sofa to enjoy a Friday night movie while eating a tasty, healthy snack.