Algae: benefits, nutritional properties, types and how to consume them

The algae They are foods with a correct proportion of vegetable protein of high biological value, since they contain all the essential amino acids in a remarkable proportion. Besides they provide little fat, a quantity of minerals superior to terrestrial foods, vitamins, fiber and abundant antioxidant substances. Their unique composition makes them a healthy food with numerous properties.

The algae present a great wealth of shapes and colors, And they grow all over the planet. In the kitchen, a simple way to classify them is according to their color, green, brown or red.

In China or Japan they are part of several of their most iconic dishes, such as sushi or miso soup, and one of the most typical Welsh specialities, laverbread, is nothing more than a seaweed paste.

algae properties

Seaweed is healthy, delicious and unbeatable allies in the kitchen due to its flavor and easy preservation. They provide little fat, many minerals, fiber, antioxidants and high-quality protein.

A great source of iodine

Iodine is one of the star minerals of algae. It’s about a essential trace element for energy metabolism of cells.

adding only small doses of algae to the usual diet will cover the daily needs of iodine, which is important to promote adequate synthesis of hormones in the thyroid gland.

However, in cases of hyperthyroidism it is advisable to maintain strict control of the intake of this mineral.

Phosphorus and calcium

Seaweed is also considered a good source of phosphorus and calcium. Phosphorus is found in a wide variety of algae, for example the sea ​​spaghetti.

Regarding calcium, various studies have been carried out that show that the calcium intake comes from algae such as hiziki (1,400 mg/100 g) or arame (1,170 mg).

rich in iron

Although iron from algae is not assimilated in the same way as that of animal origin, it is still very interesting due to its quantity and the presence of vitamin C, It plays an important role in its absorption.

The list of minerals that these sea vegetables provide does not end here. Potassium can be found in them (sea spaghetti has a high concentration), as well as small doses of selenium and zinc.

Vitamins and lots of fiber

Seaweed is a source of vitamins. For example, nori seaweed has a high content of beta-carotene or provitamin A, known for its protective role in eye health.

The vitamin B family is also abundant in algae such as hiziki or spirulina, while vitamins E and C, powerful antioxidants as well as great allies for good skin tone and health, are present in sea lettuce or the wakame seaweed.

The contribution of vitamin B12 deserves special attention, because it has been questioned if the one that contains the algae is really active or is an unusable analogue. The latest research by Dr. Watanabe and his team at the University of Japan identifies authentic and usable vitamin B12 in nori seaweed.

mucilages

In algae, the fibers form mucilages, polysaccharides that retain several times their volume in water.

seaweed benefits

The health effects of “sea vegetables” are essentially due to their abundance of minerals.

1. They maintain healthy bones and teeth

Adequate levels of calcium, magnesium and phosphorus provided by algae help maintain healthy teeth and bones. Therefore they contribute to prevent osteoporosis.

In addition, the calcium present in the algae is accompanied by other minerals such as magnesium, which are also necessary for its correct assimilation and bone formation.

2. They help against anemia

The iron and vitamin C content makes seaweed great allies in cases of anemia (dulse seaweed and sea spaghetti contain around 60 mg of iron per 100 g).

3. They promote good digestion

The mucilages of algae such as cochayuyo and wakame exert a protective role on the mucous membranes of the stomach and intestine, making the digestions are smoother and that there is a greater feeling of satiety, an especially interesting aspect in weight loss diets.

They hardly provide fat and are rich in iodine, which speeds up metabolism. Its fiber satisfies and reduces appetite.

4. They improve cardiovascular health

For those who are concerned about their cardiovascular health, it is generally a food with a very low fat content and some varieties, such as cochayuyo or fucus, are known for their ability to keep LDL cholesterol (the “bad” cholesterol) at bay. ).

5. They prevent goiter

For its richness in iodine. The main source of iodine in the omnivorous diet are foods of marine origin, such as fish and shellfish. Seaweed is the vegetarian and vegan alternative.

6. They help the intestine

The soft fiber of the algae tones the walls and muscles of the colon.

7. They are cleansing

Alginic acid, very abundant in brown laminaria (kombu) and durvillaeaceae (cochayuyo) algae, helps to eliminate radioactive elements and heavy metals: it binds to them and forms insoluble alginates that are eliminated in feces.

8. They are restorative

They are rich in calcium, magnesium, iron, silicon, and essential amino acids, which increase defenses and strengthen skin, nails, and hair.

Edible seaweed: how to prepare it

The algae hide a secret that was not discovered until 1908 by the Japanese chemist Kikunae Ikeda.

This chemist is responsible for the fact that the four “classic” flavors (salty, sweet, sour and bitter) have been officially added a few years ago a fifth taste, umami.

Ikeda realized that kombu seaweed is especially rich in glutamic acid, which produces the taste sensation that they named after, which in Japanese means “delicious”.

Umami is present in algae, but also in foods with a deep and intense flavor such as tomatoes, mushrooms or cheeses.

a little is a lot

When cooking with seaweed, it is essential to use a small amount, since they are a highly concentrated food, both in terms of nutrients and flavor, and they are very widespread. In addition, with just a few grams (4 or 5 grams) you get a great contribution of minerals and vitamins.

instead of shellfish

Shellfish are excluded from vegetarian and vegan diets, and many varieties are highly polluted, because they act as filters for seawater.

It is also among the main causes of Food Allergy.

Seaweed is the healthy alternative to shellfish. Few foods transmit the fresh and iodized sensation of the sea as its original inhabitants, the algae.

In salads and smoothies

Sea lettuce (its name is given by its resemblance to land lettuce), dulse, arame, or wakame can be soaked and dressed with deep-flavored vinaigrettes (with mustard or spices).

Given the intensity of its flavor (and also the concentration of its properties) it is interesting to serve this type of salad in small portions, as garnish.

Spirulina (technically it is not an algae, but a cyanobacteria), as it comes in powder form, it can easily enrich juices, gazpachos or vegetable creams (for example, broccoli or spinach) with its proteins.

Allies of legumes

The tougher seaweeds with a more intense flavor (such as hiziki or kombu) are ideal for stews, curries, spicy and winter dishes, to which they will add their flavor background.

For example, you can prepare a lentil and hiziki curry or a kombu stew. In fact, the algae make the legumes more tender and better assimilated, so it is always interesting to add a leaf to the cooking water.

a festive touch

They can be fried to make an attractive appetizer (kombu or nori crisps with pepper or other spices). Due to their texture and flavor, they are wonderful in vegetarian burgers.

They can be used in chutneys with dried fruits (of fig and mustard, for example) and even make a delicious sea lettuce and pine nut pesto, with which to dress pasta dishes.

Algae can also be add to fermented, pickles and pickles, as they combine perfectly with the acidity of the vegetables.

Thus, you can make sauerkraut with kombu and sliced ​​radishes or add it when making kimchi; one more note in the symphony of flavors of this Korean fermentation.

types of algae

Kombu: very rich in iodine and essential trace elements, as well as delicious glutamic acid (which also softens the fibers of other foods during cooking). It is used in stews, soups and broths.Wakame: especially rich in calcium, potassium and vitamins B and C. Simply by soaking it for a few minutes it can be used in salads, pâtés or pestos.Nory: the popular sushi seaweed has a delicate flavor. It is easy to digest and rich in protein and vitamin A. Suitable for stews, pasta, soups and salads.Sweet: Its name comes from the Gaelic. Rich in iron and iodine. Its flavor is slightly spicy and it can be eaten simply soaked, in salads, where it provides its beautiful color, or cooked in soups and stews.Hiziki: very rich in calcium and vitamins of group B. You have to cook it for at least half an hour. Its intense flavor of the sea provides a great background to stews and legume dishes.sea ​​lettuce: It has a great content of iron, magnesium and vitamins A and C. Its flavor is mild. Its large green leaves can be soaked and used raw or in broths.agar agar: It is an extract of algae with great gelling power and a neutral taste. Of great interest in vegetarian cuisine as an alternative to gelling agents of animal origin in savory cakes or fruit jellies.