S.ono theoldest living organism present on our planet and some species are now considered one precious resource: let’s talk about edible seaweedaquatic plant organisms increasingly present also in our diet.
If in fact it was once considered an exotic ingredient, used mostly in oriental recipesin recent years the algae have conquered a place of all respect even in our local cuisine as well as in cosmetics.
Their secret? Algae, especially some species, appear to be rich in beneficial properties for the health of our body. All in the face of a low environmental impact: among the advantages of algae, in fact, there is also that of being, according to experts, a sustainable food because it does not require the use of land and chemical fertilizers while guaranteeing a vast production yield.
So what are the virtues of algae? With the scientific advice of the doctor Emmanuela Rafaschieri, nutritionist biologist of Humanitas Medical Care Aresewe tried to understand what are the species of algae that are precious for health, what benefits they bring to the body but also what are the contraindications to keep in mind.
Edible algae: what are they?
The term edible algae indicates those marine organisms that can be introduced into human food. Typically the algae come classifiedbased on their color and the depth in which they grow, in three large groups: the green or blue algaethat is, those that grow less deeply, the brown algae that grow at medium depth and finally those red which are found at greater depths.
What are algae made of?
Unlike common vegetables, algae they are vegetables rich in proteins, mineral salts and trace elements among which especially the iodineuseful for preventing thyroid disorders and to stimulate the natural metabolism.
Not only that, algae are also considered a good one source of B vitamins and in some cases of Omega 3which is why these foods are now recognized antioxidant and purifying properties. TO front However low in calories.
The antioxidant spirulina
Among the most well-known species there is the spirulinaa blue alga that grows in the waters of African and Mexican salt lakes as well as in some freshwater lakes.
Used as a food since the Aztecs, nowadays spirulina is above all used as a supplement because it is believed to be a good source of vitamin B12, although not in its most bioavailable form.
The benefits? Spirulina are recognized antioxidant and anti-inflammatory properties, but not only. This seaweed looks like improve blood cholesterol levels and is mostly known for being a seaweed friend of the line because it would help weight loss.
It’s really like this? This property is in fact not proven from a scientific point of view: what we do know, however, is that spirulina in the face of many proteins, it is low in calories and for this it can be useful for increase the sense of satiety and keep your appetite at bay. How to take it? Spirulina is commercially available in the form of supplement in tablets but also for food use in powder form. Since it does not have a particularly intense or salty flavor, like other types of seaweed, it can be added in powder form to preparations such as smoothies, yogurt or centrifuged.
A solution to fight malnutrition
Given its high protein content, comparable to that of meat and soy, Spirulina is considered also a valid and sustainable solution to combat malnutrition from protein deficiency and protein-energy malnutrition. To prove it also one study conducted in Burkina Faso, out of 550 children under the age of 5 suffering from malnutrition. The children were divided into 4 groups: one was given Spirulina together with a rehabilitative diet, the other only Misola, a local flour composed of millet, soy and peanuts, the third both while the fourth served as a control group . Research has revealed how integration with Spirulina and Misola allowed a faster recovery, both in terms of weight and correct blood values compared to the two supplements taken individually or the diet without supplements.
Wakame: a help for the thyroid
Another well-known healthy seaweed today is the wakame seaweed o Undaria pinnatifida. It is a brown alga mostly from Japan, with green leaves with a central rib. Wakame seaweed is mostly known as source of vitamins, proteins and mineral salts, in particular iodine, calcium, magnesium and iron. Due to the presence of iodine, the seaweed is in fact recommended to rebalance the activity of thyroid. Not only that, taking iodine in wakame form would also help to keep weight under controlincreasing the metabolism and the energies available. Not to mention that the mineral salts of the wakame seaweed are considered useful for relieving premenstrual syndrome and to strengthen bones.
Wakame seaweed can also be found on the market in the form of supplement, for example in tablets or in mother tincture. However, this seaweed with numerous properties can also be used in the kitchen.
In the East it is in fact used fresh, slightly seared, as an ingredient in soups or soups: the classic example is the famous Miso soup. With us, on the other hand, it is mainly on the market as dry foodwith a lighter flavor that makes it the perfect addition to vegetable dishes but also used to prepare fresh salads.
Kombu: to purify the intestine
The seaweed kombu instead it is a brown alga with very long leaves which, when dried in the sun, appear as dark brown stripes. It is considered an alga with purifying properties for the intestine and beyond. This type of seaweed in fact contains glutamic acid and when cooked, it has the characteristic of soften the other ingredients with which it is cooked. For this the kombu seaweed can be used for cooking legumes so as to make them softer and more digestible. How to consume it? On the market, as well as as a supplement, it is usually found dried or in powder form. Since it works as a flavor enhancer, it can be used to give more flavor in minestrone, soups or stewed vegetables, reducing the amount of salt.
Edible seaweed: Chlorella, detoxifying
Chlorella is instead considered l‘detoxifying seaweed par excellence. Rich in vitamins, minerals and vegetable proteins, this seaweed seems to have the ability to detoxify the body of heavy metals such as mercury, the accumulation of which can have toxic effects on the body.
Chlorella can be taken as a supplement in tablets but a valid alternative is to use it in the kitchen. Can be in fact added in powder form to fruit juices or smoothies. With one recommendation: Although rare, chlorella can exhibit some side effects among which bloating, nausea and stomach cramps.
Kelp seaweed: anti-stress and laxative
Also known as laminaria, the kelp alga is a brown alga that grows on the shores of the oceans. Rich in minerals, among which iodine, potassium and calcium stand out, it is considered one good source of vitamins – especially of group B – which are associated with the ability to fight stress and increase energy. Not only that, kelp can be considered a good for the intestine: due to its ability to form a gel once in contact with water, it would be able to perform a laxative action.
The kelp seaweed is also found mostly on the market in the form of a supplement, both in liquid solutions and in tablets, but it can be used in the kitchen as a powder to be added to preparations.
Sea lettuce, a natural tonic
We are used to considering algae as an exotic food, however, without going too far, edible green algae grow in the Mediterranean as well which appear to have beneficial effects on our health. The most famous is undoubtedly the lettuce of mareo Ulva lactuca. Thanks to the presence of high levels of trace elements, this bright green alga is considered an excellent one remineralizing as well as a natural tonic, particularly suitable for those who follow restricted diets. Sea lettuce is indeed rich in fiber but also of C vitamin as well as of iron, calcium and magnesium. Thanks to its particular taste, slightly spicy, once cooked, it is perfect to accompany grilled vegetables or salads.
The calories? A portion of 100 grams of sea lettuce contains just over 132 calories, so it is also suitable if you are following a diet to lose weight.
Edible seaweed: the recommendations
Algae are therefore considered to a large extent healthy foods for our body, but it must be said that they are not free from contraindications. Useful tips? The seaweed that contains iodine must be taken under the direction of the doctorbecause it is good to avoid excessive intake especially in the case of problems with thyroid gland, high blood pressure or overweight.
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