The seaweed Porphyra columbina (commonly known as luche or dwarf cochayuyo) is a red seaweed that is very rich in nutrients. It stands out as one of the few plant sources that provides a significant amount of vitamin B12, in addition to containing B-complex vitamins, vitamin C, vitamin A, and vitamin E.
Vitamins and Nutrients
Vitamin B12: Essential for the nervous system and the formation of red blood cells.
Vitamins A, C, and E: Powerful antioxidants that combat cellular damage.
B Complex (B1, B2, B3, B6): Essential for energy production and metabolism.
Proteins and Minerals: Contains 25–30% plant-based protein and is rich in iron, calcium, and iodine.
Antioxidant benefits: Porphyra columbina is red cochayuyo, or “luche.” It is a very common seaweed found along the coasts of Peru and Chile.
Main vitamins it contains:
- Vitamin B12: One of its strengths. It contains B12 in the form of methylcobalamin, the active form. That’s why it’s used as a vegan supplement, although there is debate about how bioavailable it is for humans.
- Vitamin A / Beta-carotene: Precursors of vitamin A. Important for vision and skin.
- Vitamin C: It contains less than fruits, but it is still present. It is lost during the drying process.
- B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine). They support energy metabolism.
- Vitamin E: An antioxidant that protects cells.
- Vitamin K: For blood clotting and bone health.
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