The algae They are foods with a correct proportion of vegetable protein of high biological value, as they contain all the essential amino acids in a notable proportion. Besides They provide little fata higher amount of minerals than terrestrial foods, vitamins, fiber and abundant antioxidant substances. Their unique composition makes them a healthy food with numerous properties.
The algae have a great richness 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 specialties, laverbread, is nothing more than a seaweed paste.
Properties of algae
Seaweed is healthy, delicious and unbeatable allies in the kitchen due to its flavor and easy conservation. They provide little fat, many minerals, fiber, antioxidants and high-quality proteins.
A great source of iodine
Iodine is one of the star minerals in algae. It is a essential trace element for the energy metabolism of cells.
adding alone small doses of seaweed to the usual diet, the daily needs of iodine will be covered, 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 sea spaghetti
Regarding calcium, various studies have been carried out that show that the calcium supply comes from algae such as hiziki (1,400 mg/100 g) or arame (1,170 mg).
Rich in iron
Although the iron from algae is not assimilated in the same way as that from animal origin, it is still very interesting due to its quantity and the presence of vitamin C, which plays an important role in its absorption.
The list of minerals provided by these sea vegetables does not end here. In them you can find potassium (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 wakame seaweed.
The contribution of vitamin B12 deserves special attention, because it has been questioned whether the vitamin B12 contained in 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.
Mucilage
In algae, the fibers form mucilage, polysaccharides that retain several times their volume in water.
Benefits of algae
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 algae is accompanied by other minerals such as magnesium, 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
Mucilage from seaweed such as cochayuyo and wakame exert a protective role on the mucous membranes of the stomach and intestine, making the digestion is smoother and you have a greater feeling of satiety, an especially interesting aspect in weight loss diets.
They provide almost no fat and are rich in iodine, which accelerates metabolism. Its fiber satiates and reduces appetite.
4. They improve cardiovascular health
For those who care about their cardiovascular health, it is generally a food with very low fat content and some varieties, such as cochayuyo or fucus, are known for their ability to keep LDL (the “bad”) cholesterol at bay.
5. They prevent goiter
Because of its richness in iodine. The main source of iodine in the omnivorous diet is 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 seaweed tones the walls and muscles of the colon.
7. They are purifying
Alginic acid, very abundant in laminaria (kombu) and durvillaeaceae (cochayuyo) brown algae, helps eliminate radioactive elements and heavy metals: it binds to them and forms insoluble alginates that are eliminated in the feces.
8. They are restorative
They are rich in calcium, magnesium, iron, silicon, and essential amino acids, which increases defenses and strengthens skin, nails and hair.
Edible seaweed: how to prepare them
Algae hide a secret that was not discovered until 1908 by the Japanese chemist Kikunae Ikeda.
This chemical 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 flavor, umami.
Ikeda realized that kombu seaweed is especially rich in glutamic acid, which produces the taste sensation that they baptized with this name, which in Japanese It means “delicious.”
Umami is present in seaweed, 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 very concentrated food, both in nutrients and flavor, and they spread a lot. Furthermore, with just a few grams (4 or 5 grams) you get a great supply of minerals and vitamins.
instead of seafood
Seafood is excluded from vegetarian and vegan diets, and many varieties are highly contaminated, because they act as seawater filters.
It is also among the main causes of food allergy.
Seaweed is the healthy alternative to seafood. Few foods transmit fresh and iodized feeling of the sea like its original inhabitants, algae.
In salads and smoothies
You can soak sea lettuce (its name is given by its resemblance to land lettuce), dulse, arame or wakame and dress them with deeply flavored vinaigrettes (with mustard or spices).
Given the intense flavor (and also the concentration of its properties) it is interesting to serve this type of salad in small portions, as a 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
Harder seaweeds with a more intense flavor (such as hiziki or kombu) are ideal for stews, curries, spicy and winter dishes, to which they will provide their depth of flavor.
You can prepare, for example, a lentil and hiziki curry or a stew with kombu. In fact, seaweed makes the legumes more tender and better assimilated, so it is always interesting to add some leaves to the cooking water.
A festive touch
They can be fried to make an attractive appetizer (crispy kombu or nori with pepper or other spices). Due to their texture and flavor, they look wonderful in vegetarian burgers.
They can be used in chutneys with dried fruits (fig and mustard, for example) and even make a delicious pesto of sea lettuce and pine nuts, with which to season pasta dishes.
Algae can also be add to fermented, pickles and pickles, as they combine perfectly with the acidity of the vegetables.
You can, thus, make sauerkraut with kombu and sliced radishes or add it when making kimchi; one more note in the symphony of flavors of this Korean fermented wine.
Types of algae
- Kombu: very rich in iodine and essential trace elements, as well as in the 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.
- Nori: The popular sushi seaweed has a delicate flavor. It is easy to digest and rich in protein and vitamin A. Suitable for stews, pastas, soups and salads.
- Dulse: Its name comes from Gaelic. Rich in iron and iodine. Its flavor is slightly spicy and 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 B vitamins. It must be cooked for at least half an hour. Its intense sea flavor gives a great background to stews and legume dishes.
- Sea lettuce: It has a high 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 a seaweed extract with great gelling power and a neutral flavor. Of great interest in vegetarian cuisine as an alternative to gelling agents of animal origin in savory cakes or fruit jellies.