| Nutrition / Plants and plant products |
Algae, the vegetables of the sea
The beneficial properties of algae make them great functional ingredients for food products. Algae have a high energy value and are a source of biologically active substances, proteins, fats, carbohydrates, vitamins, and macro and microelements.
Roasted seaweed snack.
They are also rich in polyunsaturated fatty acids, proteins, amino acids, polysaccharides, polyphenols, carotenoids, sterols, steroids, lectins, halogenated compounds, polyketides,1 alkaloids, and carrageenans.
Here are some popular types of algae for nutrition and their associated health benefits:
• Spirulina was a food source for the Aztecs and other Mesoamericans until the 16th century; the harvest from Lake Texcoco in Mexico and subsequent sale as cakes were described by one of Cortés' soldiers. The Aztecs called it tecuitlatl.
Health Benefits: Spirulina is a blue-green algae that is a rich source of protein, vitamins, and minerals. It is particularly known for its high content of vitamins B, iron, and antioxidants. Spirulina is believed to have immune-boosting properties, support cardiovascular health, and provide anti-inflammatory effects.
• Chlorella was discovered in 1890 by Martinus Willem Beijerinck as the first microalga with a well-defined nucleus. At the beginning of the 1990s, German scientists noticed the high protein content of Chlorella and began to consider it as a new food source. Japan is currently the largest consumer of Chlorella, both for nutritional and therapeutic purposes.
Health Benefits: Chlorella is a green algae that is rich in chlorophyll, vitamins, minerals, and amino acids. It is often used as a dietary supplement. Chlorella may help detoxify the body, support the immune system, and improve digestion. It's also considered a good source of plant-based protein.
• Kelp grows in "underwater forests" (kelp forests) in shallow oceans, and is thought to have appeared in the Miocene, 5 to 23 million years ago. The organisms require nutrient-rich water with temperatures between 6 and 14 °C (43 and 57 °F). They are known for their high growth rate.
Health Benefits: Kelp is a brown seaweed known for its high iodine content, which is essential for thyroid health. It is also rich in vitamins, minerals, and antioxidants. Kelp is used in various cuisines and is believed to support thyroid function and may aid weight management.
• Dulse, also called palmaria palmata, dillisk or dilsk, red dulse, sea lettuce flakes, or creathnach, is a red alga. It grows on the northern coasts of the Atlantic and Pacific Oceans. It is a well-known snack food. In Iceland, where it is known as söl, it has been an important source of dietary fiber throughout the centuries.
Health Benefits: Dulse is high in essential vitamins, minerals, and antioxidants. It is often consumed in dried form or as a seasoning. Dulse provides iodine, iron, and may help promote healthy skin, support the immune system, and aid in digestive health.
• Nori is a red seaweed that is widely used to wrap sushi rolls.
Health Benefits: Nori is a good source of vitamins, minerals, and protein. Nori is often associated with cardiovascular health and may support a healthy lipid profile due to its omega-3 fatty acid content.
• Sargassum is a genus of brown macroalgae (seaweed). Numerous species are distributed throughout the temperate and tropical oceans of the world, where they generally inhabit shallow water and coral reefs, and the genus is widely known for its planktonic (free-floating) species.
Health Benefits: Sargassum seaweed contains vitamins, minerals, and dietary fiber. Some studies suggest that compounds in sargassum may have anti-inflammatory and antioxidant properties. It is also considered a source of prebiotics, which can support gut health.
• Wakame is a species of kelp native to cold, temperate coasts of the northwest Pacific Ocean. As an edible seaweed, it has a subtly sweet, but distinctive and strong flavour and texture. It is most often served in soups and salads. Wakame has long been collected for food in East Asia, and sea farmers in Japan have cultivated wakame since the eighth century
Health Benefits: Wakame is rich in vitamins, minerals, and antioxidants. It is commonly used in Japanese cuisine, especially in miso soup. Wakame is associated with supporting cardiovascular health and may have anti-inflammatory effects.
• Irish Moss also known as Chondrus crispus or carrageen moss, is a species of red algae which grows abundantly along the rocky parts of the Atlantic coasts of Europe and North America.
Health Benefits: Irish moss is rich in dietary fiber, vitamins, and minerals. It is often used in culinary applications and as a thickening agent in recipes. Irish moss is believed to have potential benefits for digestive health and may be used as a vegan alternative to gelatin.
Safety
Consuming algae, in general, is considered safe and can be a healthy addition to your diet. However, there are some considerations and potential risks to be aware of:
• Iodine Content: Some types of seaweed, such as kelp and bladderwrack, are very high in iodine. While iodine is an essential nutrient for thyroid health, excessive intake can lead to thyroid disorders. It's important to be mindful of your iodine intake, especially if you have a history of thyroid issues.
• Heavy Metal Contamination: Algae, particularly those harvested from the wild, can accumulate heavy metals like arsenic and lead from their environment. It's essential to choose algae products that have been tested for heavy metal contamination and are within safe limits.
• Allergic Reactions: While rare, some people may be allergic to certain types of algae. If you're trying algae for the first time, it's a good idea to start with a small amount to see if you have any adverse reactions.
• Purine2 Content: Some types of algae, like spirulina, contain purines, which can be problematic for individuals with gout or a history of kidney stones. People with these conditions may need to limit their consumption of certain algae.
• Contaminants and Toxins: Wild-harvested algae may be exposed to pollutants and toxins present in the water, which can affect their safety for consumption. Choosing reputable sources for algae products can help mitigate this risk.
• Digestive Issues: High fiber content in some algae varieties, especially when consumed in large quantities, can lead to digestive discomfort or gas for some individuals. It's best to introduce algae into your diet gradually to assess your tolerance.
• Interactions with Medications: Some algae supplements may interact with certain medications. If you're taking any prescription medications, it's advisable to consult with a healthcare professional before adding algae supplements to your diet.
• Pregnancy and Breastfeeding: Pregnant and breastfeeding women should be cautious with algae supplements, as the safety of some algae products during pregnancy and lactation has not been well studied. It's best to consult with a healthcare provider before using them.
In general, consuming algae as part of a balanced diet is safe and can offer several health benefits. To minimize potential risks, it's important to purchase algae products from reputable sources, be mindful of portion sizes, and consider your individual health and dietary needs. If you have specific concerns or conditions, consult with a healthcare professional for personalized guidance.
Sources
• en.wikipedia.org
• ncbi.nlm.nih.gov
Footnotes
1. Polyketides are a type of natural molecules made by living things like bacteria and fungi. These chemicals can be things like antibiotics or colorful pigments.
2. Purines are organic compounds found in high concentration in meat and meat products, especially internal organs such as liver and kidney. In general, plant-based diets are low in purines. High-purine plants and algae include some legumes (lentils, soybeans, and black eye peas) and spirulina.
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