Seaweed is an algae that has unique health and nutritional properties. Types of seaweed available in the U.S. include:

• Nori. This kelp is rich in iodine, iron, and vitamin K and is high in protein. It's also a good source of vitamin C, vitamin A, potassium, magnesium and riboflavin, and is a low-fat food. Nori is an important part of Japanese, Chinese and Korean cuisines. Sold as flat sheets or flakes, it's often used for wrapping rolled pieces of sushi.
• Dulse is considered a delicacy by many. You can harvest it yourself from rocks where it has dried in the sun. You should always make sure that you harvest from uncontaminated areas of shoreline. If you're concerned about salt, you can soak it overnight in a mixture of water and milk. Dulse is very nutritious, containing around 10-20 percent protein and many vitamins and minerals including magnesium, iron and beta carotene. It's best known as ingredients in skincare and cosmetic products.
• Carrageen or Irish moss is used in many food products because of its emulsifying and gelling properties. It's used in many commercial desserts and is the vegetarian answer to gelatin. Carrageen is rich in retinol and minerals.
• Kelp or Kombu is found in many commercial products as well, from toothpaste to fertilizer. It's rich in iodine, and is often used in treating thyroid conditions. It is often sold in health food stores as Kombu, its Japanese name. It's a good source of iron, magnesium and foliate.

While the broad range of minerals provided by sea vegetables makes them a great addition to a healthy diet, Westerners are often not sure how to add more of these nutrient-rich foods into their meals. One easy way is to keep a container of kelp flakes on the dinner table to use in place of salt. It's recommended to add one teaspoon of sea vegetables to your diet each day. However, because of its high sodium content, if you're watching your salt intake, you should not add this to your diet.

It important to note that among all the heavy metals, arsenic appears to be the most problematic when it comes to sea vegetable toxicity risk. Be sure to purchase certified organic products that indicate an arsenic-free status.