Fucoxanthin in Asian Diets

Fucoxanthin supplements and foods that naturally contain the caretonoid pigment are becoming increasingly popular throughout the world. While this trend is a relatively recent one globally, individuals in Asian countries have been consuming fucoxanthin-containing foods for literally thousands of years. Fucoxanthin is found primarily in brown seaweeds, and it is estimated that there are as many as 2,000 different species of fucoxanthin-rich brown seaweeds. However, only a small percentage of these species are able to be consumed by humans, and a fewer number still are staples in Japanese, Korean, and Chinese diets.

Those living in Asian countries consume red, green, and brown seaweed, but it is the latter that contains the unique compound known as fucoxanthin. A few of the natural sources of fucoxanthin that are usually included in Asian diets are arame, kombu, hijiki, and wakame.

Arame is a species of brown kelp that is used primarily in Japanese cuisine. Compared to other fucoxanthin sources, arame has a milder taste, so it would be a good choice for those just beginning to incorporate fucoxanthin into their diets. Arame is used in a variety of dishes, including soups and salads. It can also be added to muffins or rice dishes, as the flavour is mild enough that it won't overpower a recipe.

Kombu, another rich source of fucoxanthin, is eaten regularly by people in Japan, China, and Korea. Also known as konbu by the Japanese, this natural source of fucoxanthin is known as dashima by the people of Korea, and as haidai by the Chinese. This type of brown seaweed is used in a variety of ways in Asian countries. In Japan, for example, it is one of the primary ingredients used to make dashi. This soup stock is used extensively in Japanese cooking. Kombu can be consumed in a fresh or dried state, and is sometimes pickled and eaten as a snack in Japan. All of these provide a good source of fucoxanthin.

Hijiki is another natural source of fucoxanthin. Although it can be found in Japan, China, and Korea, it is primarily consumed by the Japanese. Unlike the mild taste of arame, hijiki has a somewhat bitter taste, so it is usually used sparingly when dishes are being prepared. After processing, this source of fucoxanthin appears black in color. It is typically sold in a dry state, so it is most often soaked in water before it is used in recipes. Soybeans and vegetables are common ingredients in dishes containing hijiki.

Finally, wakame is a source of fucoxanthin that is common not only in Japan, but also in China and Korea as well. It is usually sold dried or salted. A leafy marine vegetable, wakame has a somewhat sweet flavour, making it a good choice for those who are just beginning to incorporate fucoxanthin into their diets. In Japan, wakame is often used in miso soup, and can even be seasoned with spices and sauces and served as an accompaniment to a main dish. The Chinese call wakame qundaicai, while Koreans know it as miyeok. In these countries, this fucoxanthin-rich seaweed is commonly used in soups and salads.

Individuals across the globe are now showing a desire to incorporate fucoxanthin into their diets. However, in many countries, it may be somewhat difficult to find arame, kombu, and hijiki at the local grocery store. In addition, the taste may be somewhat unappealing to those who are not accustomed to the distinct flavour of brown seaweed and marine vegetables in general. For this reason, supplements containing readily-available and high sources of fucoxanthin are continuously being developed.

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