Translucent, bright-green seaweed that looks like lettuce leaves. A green algae rich in iron, protein, and a rare seaweed dose of vitamin C, found on Atlantic shores including West Africa.
Found on Atlantic shores from the Carolinas to West Africa, sea lettuce links coastal foraging traditions across the diaspora — a shared green of the same ocean that carried ancestors.
Sea lettuce is notably high in iron and plant protein and, unusually for seaweed, carries meaningful vitamin C, which aids iron absorption — a useful combination for the iron-deficiency anemia common in Black women. Its signature compound is ulvan, a sulfated polysaccharide studied for antioxidant, anti-inflammatory, immune-modulating, and cholesterol-lowering effects. Its iodine is moderate (less than kelps), making it gentler on the thyroid than kombu or bladderwrack. Honest note: ulvan research is mostly preclinical; sea lettuce is best valued as a mineral-and-protein-dense food rather than a proven therapy. It can accumulate heavy metals from polluted water — sourcing matters.
Fresh sea lettuce can be rinsed and added raw to salads; dried flakes can be sprinkled on rice, soups, and vegetables. Use as a seasoning or garnish. Rinse well to remove sand and reduce surface salt.
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