When you were little, your parents probably told you it’s important to “eat your greens.” And while they may have been thinking of greens grown in soil, it turns out greens from the sea are just as beneficial — and they’re a food trend for 2022 in the United States (though they’ve long been a staple of certain cultures and regions around the world).

“Sea greens or sea vegetables are simply edible plants, such as seaweed and algae, that come from the sea,” says Vicki Shanta Retelny, RDN, of Chicago, the author of The Essential Guide to Healthy Healing Foods and host of Nourishing Notes podcast. They can be a nutritious and tasty addition to your diet. This guide will tell you everything you need to know about sea greens, why you should add them to your next meal, and creative ways to do just that.

Sea vegetables offer other perks, too. “Sea greens are vegan and gluten-free and considered a ‘superfood’ because they contain several antioxidants and are a good source of fiber,” says Shilpi Agarwal, MD, a board-certified physician in Washington, DC.

There are many good reasons to add sea greens to your diet. “Sea greens are highly nutritious, as they are loaded with vitamins and minerals, such as potassium, calcium and magnesium, as well as iron and iodine,” says Retelny.

Still, not all sea greens are created equal. “Vitamin, mineral and antioxidant content in sea greens is highly variable based on their marine environment, and more,” says Retelny.

Just like there are many different types of “land greens,” like arugula, spinach, and kale, there are many types of sea greens and algae. Here are some common varieties.

Other popular varieties of sea vegetables include kombu, wakame, sea purslane, and Irish moss.

Seaweed also comes in powder form that you can add to your breakfast. “You can use powdered spirulina in smoothies, as well as blend it with yogurt or warm oatmeal,” says Retelny.

For a creative take on sea greens, try these Nori Salad Wraps from the Kitchen Paper. In addition to the good-for-you nori, they’re also loaded with other healthy veggies like cucumbers, carrots, and red cabbage.

If you’re looking to switch up your smoothie game, this Green Spirulina Smoothie from Minimalist Baker has you covered. With just five ingredients, it’s simple to make, and comes with healthy additions like cucumber, banana, and kale.

And if you want a simple and delicious recipe for Salicornia (aka sea beans) check out this recipe for Sea Bean Salad from chef Hank Shaw. The sea beans are the main event, tossed with garlic, olive oil, and red pepper flakes, along with a little lemon and feta cheese.

You may have noticed that some of your favorite beauty products boast on the label that they contain sea greens. And that can be a good thing!

Researchers at Newcastle University (in partnership with Proctor and Gamble) have found a way to use sea greens in laundry detergent, to make a more sustainable and eco-friendly product.

If you do buy a product that boasts it’s made with sea greens, you’ll still want to make sure it’s an overall healthy food. “It’s always a good practice to check food labels and see what other ingredients are in the products you are buying,” says Retelny. Also, basic is best, when it comes to getting the most out of sea veggies. “Try to purchase sea green products with minimal ingredients, such as dried, roasted nori sheets,” Retelny advises.

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