Why seaweed is good for you and how to use it

What are edible algae?

Algae are unicellular and multicellular plant organisms that belong to the kingdom Protista and live in aquatic environments, such as lakes, seas, ponds, or moist soils. There are several types of algae, but they can generally be classified into two main categories: microscopic algae, such as diatoms and green algae, and macroscopic algae, such as brown, red, and green algae.

Some seaweeds are edible and are consumed in various cultures around the world. Edible seaweeds are rich in essential nutrients, such as vitamins, minerals, proteins, and fibersThey are often considered a "superfood" due to their rich nutritional values. In short, a real resource against malnutrition.

Let's see together which algae are considered edible:

• La Nori, is a seaweed commonly used for wrap the sushiIt has a sweet and salty flavor and a crunchy texture after toasting. Nori is a seaweed used to make spaghetti, noodles, or uramaki rolls.
• La Wakame, is a brown seaweed often used in Japanese and Chinese cuisine. It has a delicate flavor and is frequently added to soups and salads;
• La Kombu, is a thick brown seaweed that is commonly used to prepare broths and soups, like Japanese dashi. Kombu is also useful for making food softer and more digestible: it can be added to legumes during cooking to make them more tender.
• La spirulina, is a microscopic blue-green algae. It is rich in proteins, vitamins, and minerals, regulates metabolism, has anti-inflammatory properties, and is consumed as a dietary supplement or powder;
• La Chlorella, is a microscopic green algae with a high chlorophyll content. It is often available as a dietary supplement and is considered a source of antioxidants and nutrients.
• La Ramen, is a seaweed widely used by vegetarians, which appears to have antibacterial properties.

Nutritional properties

Let's see together what the nutritional properties of seaweed are, referring to 10 g of Wakame seaweed which contain:

• 4 Calories
• 0,91 g of carbohydrates, including 0,06 g of sugars
• protein
• 0,06 g of fat, including: 0,013 g of saturated fat, 0,006 g of monounsaturated fat and 0,022 g of polyunsaturated fat
• 87 mg sodium
• 15 mg of calcium
• 0,3 mg of Vitamin C
• 11 mg of Magnesium
• 8 mg of Phosphorus
• 5 mg of Potassium
• 0,22 g of iron
• 0,04 g of zinc
• 36 mg of Vitamin A
• 0,160 mg vitamin B3 (niacin)
• 0,10 mg of vitamin E
• 0,023 mg vitamin B2 (riboflavin)
• 0,006 mg of vitamin B1 (thiamine)
• 20 mg of folate
• 0,5 mg of Vitamin K

What are they for

Algae are used for a variety of purposes in different sectors, depending on their specific characteristics and properties. Here are some of the main reasons why they are used:

• Seaweed is rich in essential nutrients such as vitamins, minerals, proteins and fatty acids omega-3These nutritional properties make them a valuable food source and can contribute to a balanced diet;
• Algae, like plants, release oxygen into the environment through photosynthesis, thus contributing to the oxygen cycle and the production of breathable air;
• Algae can be grown sustainably and with a relatively low environmental impact. Unlike other land-based crops, algae do not require fertile soil, fresh water, or the use of fertilizers. They can be grown in saltwater or wastewater, helping to conserve water resources and reduce agricultural land use.
• Algae can play an important role in water purificationThey can absorb pollutants such as nitrates, phosphates, and heavy metals, contributing to water purification and the restoration of aquatic ecosystems;
• Algae extracts are used in various industrial sectors. The food, cosmetic, and pharmaceutical industries use them extensively as additives, ingredients, or active ingredients in their products;
• Algae remove heavy metals from the human intestinal tract. Unlike fish, they are not affected by air pollutants; in fact, they don't grow at all where there is too much pollution.
• Seaweed has an excellent ratio of potassium, selenium, and iodine, which helps maintain the body's acid-base balance. Furthermore, the presence of iodine can be beneficial in cases of thyroid problems, caused precisely by iodine deficiency. Iodine, however, can also become a problem in the same cases of thyroid dysfunction when too much of the seaweed is consumed.
• Algae are low in calories, they thin the blood and purify it, strengthen the kidneys, the intestinal villi and accelerate fat metabolism.

Health benefits

Algae offer a variety of benefits depending on the type. Let's look at the most common ones and their associated benefits:

• Nori seaweed is a variety of seaweed commonly used in the preparation of It is a rich source of minerals such as iodine, iron, and calcium. It also provides vitamins A, C, and E, and also contains protein and fiber;
• Spirulina is a blue-green algae rich in proteins, vitamins (such as vitamin B12), minerals, antioxidants, and omega-3 fatty acids. It is considered a "superfood" for its nutritional properties and is often used as a dietary supplement to increase energy and overall well-being;
• Kombu is a type of brown seaweed commonly used in Japanese cuisine to make broths and soups. It is rich in iodine, which is essential for proper thyroid function. It also contains minerals such as potassium, calcium, and magnesium;
• Wakame is a brown seaweed used in salads, soups, and fish dishes. It is rich in calcium, magnesium, iron, and iodine. It also contains fucoxanthin, an antioxidant that may have anti-inflammatory effects and health benefits.
• Chlorella is a green algae often used as a dietary supplement due to its high protein content and the presence of vitamins, minerals, and antioxidants. It is known for its potential detoxifying effect on the body, helping eliminate toxins and supporting the immune system;
• Brown seaweeds such as Fucus and Laminaria are rich in iodine, vitamins, minerals, and antioxidants. They are used to improve thyroid function, support metabolism, and promote overall health. However, if you have thyroid problems, it's always best to consult a doctor before taking certain seaweeds, such as Fucus vesiculosus, which can cause hyperthyroidism and cause palpitations, insomnia, and agitation.
• Dulse is a type of red algae that grows in the cold waters of the North Atlantic and Pacific. It is rich in vitamins, minerals and antioxidants.

Algae and mineral salts

Algae are a rich source of minerals, and their content can vary depending on the type. Let's look at some of the most common minerals found in algae:

• Seaweed is particularly rich in iodine. Iodine is an essential mineral for the thyroid and the production of thyroid hormones, which regulate metabolism and proper nervous system development;
• Some seaweeds, such as wakame and kombu, are good sources of calcium. Calcium is important for healthy bones and teeth, but it also plays a vital role in muscle contraction, blood clotting, and nerve impulse transmission;
• Algae contain significant amounts of Iron, which is necessary for the formation of hemoglobin and the transport of oxygen in the body. Adding seaweed to your diet can help increase iron intake, especially for people following a plant-based diet.
• Algae, such as spirulina and chlorella, are sources of magnesium. This mineral plays an important role in many enzymatic reactions in the body. Magnesium is involved in muscle contraction, bone health, blood pressure regulation, and nervous system function;
• Seaweed, such as kombu and dulse, is a source of potassium. This mineral is essential for proper cell function, including maintaining fluid balance and regulating blood pressure.
• Although seaweed contains sodium, it's important to note that some varieties can be high in it. Therefore, people with blood pressure problems should pay attention to their seaweed intake.

Algae in cosmetics

Algae are widely used in the cosmetics industry for their benefits to skin and hair. These are some of the ways they are used:

• Algae are used as a source of hydration for the skin Since they are rich in hydrating and humectant substances, such as hyaluronic acid and polysaccharides, which help retain moisture in the epidermis, algae extracts are often used in creams, lotions, and masks to hydrate and soothe dry skin.
• Algae contain vitamins, minerals and antioxidants which can nourish and protect the skin from free radical damage. Algae extracts, such as Laminaria extract, are used in anti-aging products to improve skin elasticity and reduce the appearance of wrinkles and signs of aging.
• Some algae, such as Spirulina and Fucus, contain compounds with anti-inflammatory properties. which can help reduce skin inflammation and soothe irritated skin. Algae extracts are used in skincare products for sensitive skin or skin problems such as acne or dermatitis;
• Seaweed is known for its ability to absorb toxins and impurities.. Therefore, they are used in facial masks and scrubs to purify the dermis and remove dead cells;
• Certain algae contain natural substances that may offer some protection from the sun's harmful UV rays.Algae extracts are often used in sunscreen products to provide additional protection to the skin;
• Algae contain vitamins, minerals and amino acids that can nourish hair, improve its shine and strength, and promote healthy growth. Algae extracts are used in shampoo, conditioners and hair treatments to improve their health and appearance;
• Algae, drawing from the sea iodine and flavonoids, which regulate metabolic functions and reactivate circulation, they are also used in the treatment of cellulite blemishes;

Those suffering from specific health problems, especially those related to the thyroid, should always consult their doctor before using algae-based cosmetic products, especially anti-cellulite ones which often contain Fucus vesciculosus, which can be, as already mentioned, harmful to health.

Seaweed in the kitchen

Seaweed has many uses in the kitchen. Let's take a look at the most popular ones and how:

• Kombu seaweed, which can be enjoyed both raw and cooked, has a sweet flavour and is used to cook legumes, soups and broths;
• Nori seaweed, It is sold in the form of dried sheets that are used to prepare sushi. They reduce the cholesterol and help eliminate fat deposits;
• Wakame seaweed has a delicate flavour and is used to flavour soups, broths or added to other vegetables;
• Salicornia is native to the Atlantic Ocean and is eaten as a salty snack, after having been blanched;
• Agar agar is a gelatinous substance obtained from red algae and is a very common ingredient, used primarily in vegetarian and vegan dishes as an alternative to traditional gelatin. It has a strong flavor and is used in puddings and custards;
• Dulse has a salty, slightly smoky flavor, making it a great crunchy snack. It can be crumbled and added to soups or cereals as a topping. It's excellent in salads, as a dip for fish, or as an ingredient in plant-based dishes such as stews, soups, and broths.

Algae against pollution

The phenomenon of toxic microalgae is primarily present in tropical seas, but today, especially due to rising temperatures, this phenomenon has also moved to temperate zones, such as the Mediterranean coasts. In recent decades, an algae called Ostreopsis ovata has proliferated, producing marine toxins capable of causing significant health problems for humans, even upon contact alone. In addition to Ostreopsis ovata, Also Karenia Brevis It is considered a toxic algae, among the most dangerous, releasing toxins into the water, so dense they can turn the area they inhabit red. These toxins contaminate the water and air, and cause harm to marine mammals and birds. They can also cause respiratory and gastrointestinal problems in humans.

The presence of toxic algae It can be recognized through these indicators, which are not always easy to identify:

• The water becomes opalescent;
• Foam forms on the surface;
• There is some gelatinous material in suspension;
• A brown film that looks like a membrane forms on rocks or under the surface of the water.

Microalgae

From the point of view of sustainability, microalgae have some advantages that should not be underestimated, as demonstrated by a study carried out by the Center for Algae Biotechnology, directed by
Stephen Mayfield, published in Frontiers of Nutrition. Specifically, the benefits of microalgae are as follows:

• They have a much higher productivity than other crops: 10-20 times that of soybeans, just to give one example.
• They consume less land.
• They can grow in dirty water, and in this way consumption and waste of drinking water.
• During photosynthesis they sequester CO2 and in this way offset the emissions generated by production.

Algae in prehistory

Read also:

• Kombu seaweed: benefits, properties, and contraindications
• Magnesium: where it is found and how much we need