Known for its buttery texture and savory flavor, sea urchin is a delicacy of Japanese culture. But it doesn’t just taste great – sea urchin offers plenty of health benefits, too.

Here’s everything you need to know.

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1. They’re packed with vitamins.

Not a big fan of spinach or kale? Here comes some good news.

Sea urchin is loaded with vitamins A and C, which are typically found in leafy greens. Vitamin A is crucial for vision and immunity, while vitamin C is known for its benefits with skin and other tissues. Both play a role in the regulation of cells, allowing healthy cells to grow and reproduce.

2. They help with pain management.

Looking for a natural alternative to painkillers?

Sea urchin venom might sound dangerous, but its compounds can actually help alleviate chronic pain. By isolating these compounds, researchers have already had some success in creating natural, non-addictive painkillers.

> Related: 4 Health Benefits of Sea Cucumber

3. They’re high in omega-3 fatty acids.

Considered essential nutrients, our bodies can’t produce enough omega-3s to keep us healthy. As a result, it’s important to fit them into your diet.

Typically, omega-3s can be found in fatty fish like salmon – but as it turns out, sea urchin is another great option.

Omega-3s help with cell function, especially when it comes to your eyes and brain, and support overall heart health. They can also lower your risk for many diseases, including cancer, heart disease, and even Alzheimer’s.

4. They can support weight loss.

High in protein and low in calories, sea urchin makes a healthy addition to any balanced diet.

The extra protein will keep you feeling full between meals, without the extra calories or fat content. And what little fat they do have is unsaturated, meaning it can protect your heart and lower the risk of disease.

So if you’re looking to elevate your cooking and reap the health benefits, try adding sea urchin to next week’s menu.