Edible algae - This is a fairly popular food product among the inhabitants of Asia. Today, a huge amount of algae is known that are allowed to be eaten. They are all divided into categories based on color. Thus, red, brown and green algae are isolated (see photo). The most popular options are:

Types of edible algae

In nature, there are many types of edible algae, which, according to habitat conditions, can be divided into marine and freshwater. We invite you to familiarize yourself with these varieties in more detail, as well as find out which ones are best for eating.

The class "seaweed" has about thirty thousand species of plants, but not all of them are suitable for food. The most common are the following:

• Kelp, or seaweed, is a type of edible algae that contains a large amount of iodine, as well as other trace elements. The ingredient has a brownish green color and a soft texture.
• Porphyra is a type of seaweed that is especially popular in Asian countries. When finished, it is dark brown, and in natural habitat it is burgundy. You can meet such algae in the form of finely chopped longitudinal strips. This product is very useful for people with thyroid diseases.
• Dulse is an algae that resembles coral in appearance, but has a softer texture.
• Ulva looks like lettuce leaves, but as it grows, it spreads along the bottom of the reservoir, forming a continuous “carpet”. It has a rich light green color, and also contains a large amount of vitamins, due to which it has a beneficial effect on the body when consumed.
• Carrageenan, or Irish moss, is a type of seaweed that has a rich brown color and a firm texture that softens as it cooks.

In addition to the above types of seaweed, other equally popular ones are used in cooking. These include nori, wakame, agar-agar, kombu, and others. Some varieties of the product are used as gelling thickeners for desserts, and some are used as an ingredient in salads or first courses. Either way, you can use edible seaweed as you see fit.

Freshwater edible algae is not much different from seaweed, being just as healthy and original in taste. Nevertheless, they contain a little less iodine, since such algae do not grow in sea water. These include the following types:

• Birthmark is a seaweed that is usually brought from Iceland. It is a treasure trove of trace elements and is beneficial for people with thyroid diseases.
• Lithotamnia has a coral color and contains a large amount of vitamins.
• Aonori is a freshwater edible algae that is appreciated by consumers for its delicate aroma, pleasant taste and soft texture. The product has a deep green color.
• Spirulina is greenish-blue in color and grows in shallow water bodies. Today, this type of edible seaweed is the most popular among all others.

All seaweed that is consumed by humans is usually sold dried, canned, or fresh. If you want this product to bring as much benefit to your body as possible, we recommend opting for dried or fresh seaweed.

Edible seaweed in the Black Sea

In the Black Sea, there are a huge number of different varieties of edible algae. Among them are green, brown and red.e. We invite you to familiarize yourself with the most popular of them.

All of the above types of edible algae contain a large amount of iodine in their composition, being incredibly beneficial for human consumption. You can use them as a snack, or add them to any dishes to give them a zest and unusual taste.

In Japan and Sakhalin

In Japan and Sakhalin, edible seaweed is also actively used for the preparation of certain dishes. Nevertheless, in these regions, other varieties of the product are most often used, which are more affordable for the population. We suggest that you familiarize yourself with them by examining our table.

If you want to cook some original dish at home, the edible seaweed shown in the table above will help you to make the food taste unusual and memorable.

Beneficial features

The benefits of algae lie in the content of active substances, vitamins, macro- and microelements. This product acts on the body as an antineoplastic agent.

In terms of chemical composition, algae are largely similar to the composition of human blood.

Due to the presence of polyunsaturated fatty acids, with regular consumption of edible algae, the risk of rheumatism, diabetes mellitus and diseases of the cardiovascular system is significantly reduced.

Algae strengthens the immune system, which helps the body to resist the negative effects of viruses and infections.

They use edible algae even for the production of large quantities of drugs.

Useful properties of "sea plants" are used for various cosmetic procedures, and they are also used to prepare preparations for "beauty and youth". They use seaweed for wrapping, which helps to reduce the appearance of cellulite and get rid of extra pounds.

Cooking use

Edible seaweed is becoming more and more popular every day, and therefore it is widely used in cooking. They can be used to prepare individual side dishes, as well as a component of salads, appetizers, first and second courses. Dried algae can act as an original spice.

This product goes well with vegetables, mushrooms and even fruits.

Sauces can be used to add flavor to the seaweed.

Harm of algae and contraindications

Edible algae can be harmful if an individual intolerance to the product is found. Do not consume them in large quantities.

Each type of such a product has its own contraindications for use. For example, seaweed is prohibited if you have tuberculosis and kidney problems.

People with thyroid diseases, ulcers and other diseases of the stomach and intestines should be careful in eating algae. If you have any chronic medical conditions, it is recommended to consult a doctor before consuming any type of edible seaweed.

Seaweed is a valuable dietary food. These seafood is actively used in cooking and medicine.

Seaweed has entered the diet relatively recently. Only in the second half of the last century, this product began to be actively used for cooking, as well as for the industrial production of finished products and some preparations. It is worth noting that many types of ice cream, marmalade and marshmallows contain alginic acids, which are obtained from seaweed. Thus, even if you do not eat seaweed in its natural form, from time to time you consume their extracts contained in various foods.

Much has been learned about the beneficial properties of algae over the past few decades. According to medical observations, regular consumption of seaweed contributes to the body, a person becomes energetic and much less likely to get sick.

Nutritional value of seaweed

Almost all edible seaweed contains the following components:

• vitamins (A, B, C, D, K, PP, folic acid);
• carotenes;
• polyunsaturated fatty acids;
• polysaccharides (glucans, alginic acid, sulfated galactans, lignins, pectins and others);
• macro- and microelements, in particular, a huge amount of iodine, the concentration of which can reach 1000 mg per 1 kg of seaweed;
• chlorophyll and its derivatives;
• phenolic compounds;
• plant sterols;
• enzymes.

The energy value of seaweed is only 7-15 kcal per 100 g of product. Therefore, they are rightfully considered a valuable dietary product. Eating large amounts of algae will not affect your figure.

What are the benefits of seaweed

Anticarcinogenic effect

Seaweed has an anti-cancer effect due to its high alginate content. These compounds are able to selectively bind with radionuclides, salts of heavy metals and together with them are excreted from the body in a natural way. Alginic acid salts are good radioprotectors (protect the body from harmful effects). Given these properties of algae, they should be actively used as a prophylactic agent against cancer.

Antimutagenic activity

Antioxidant action

Seaweed contains vitamins A and C, which have antioxidant activity. The complex of these vitamins slows down the aging process and activates the immune system, which allows you to effectively fight many diseases.

Anti-inflammatory and antibacterial properties

These properties are endowed by seaweed with a number of biologically active substances that are immunocorrectors. These components have a positive effect on the activity of T-lymphocytes and macrophages, and also contribute to the synthesis of immunoglobulins-A, the lack of which is the cause of many chronic diseases of the respiratory and genitourinary system.

Questions From Readers

18 October 2013, 17:25 I really want to lose weight! I tried a lot, but the weight is coming back .. I would like to consult a nutritionist. How to lose weight and where to start?

Prevention of cardiovascular diseases

Seaweed (especially brown seaweed) contains a large amount of omega-3 polyunsaturated fatty acids. These fatty acids reduce the concentration of low density lipoproteins (bad cholesterol), thereby reducing the risk of atherosclerotic vascular changes. Omega-3 fatty acids have a positive effect on the functioning of the cardiovascular system, and also prevent the development of diabetes mellitus.

Seaweed and prostaglandin synthesis

Polyunsaturated fatty acids (arachidonic acid), which are part of seaweed, take part in the synthesis of special substances - prostaglandins, which are the main mediators of the inflammatory process. Various types of prostaglandins are found in almost all tissues and organs. These substances have a stimulating effect on the smooth muscles of the intestines and uterus. Prostaglandins help to normalize blood pressure, and also help fight foreign agents.

I continue to study new foods :-)

You probably remember that I gave up (by the way, I feel great) and now I'm trying various new healthy products.

Recently I decided to deal with edible seaweed.

Their benefits are already being repeated everywhere, but it was still not clear to me how to use them and what algae are edible.

So, let's understand in more detail ...

In this article, you will learn:

Edible algae - beneficial properties

What are the benefits of edible algae:

• Algae contain anti-aging phytohormones, antioxidants (astaxanthin) that fight against the harmful effects of free radicals
• Algae actively removes toxins.
• By consuming seaweed, you will forget what wrinkles, acne, dandruff, brittle nails, hair loss, joint pain, weakness and apathy are!
• Algae contain vitamin B 12, which is practically not found in other plants.
• Algae contain 14 times more calcium than dairy products.
• Thanks to all these qualities, algae protect the immune system, support the health of the cardiovascular system and protect the body from early aging.

Types of edible algae

Algae are brown, red and green

• Brown:, fukus, hijike, wakame (chuka)
• Greens: spirulina, ulva, umi
• Reds: Dals, Nori, Radimens

A brief description of the most famous edible algae

• Everyone knows. This seaweed has no competitors in terms of iodine content. It can be used fresh, dried, pickled, canned, dried.
• Thanks to sushi, another seaweed is widely known - this is the norm. Nori can be added to soups, fried, diet broths
• Spirulina is the champion of protein, it contains three times more than meat !!!
• Chlorella is a powerful natural cleansing ingredient.

How to cook seaweed?

Ideally, fresh or dried seaweed is best.

I have adapted to do it differently. I chopped dry seaweed very finely and poured them into a salt shaker. They are an excellent substitute for salt and season the dish without compromising its taste in any way.

In addition, now there are a lot of interesting recipes with algae, you can find it for every taste.

Contraindications to use

Contraindications to use - iodine allergy and hyperthyroidism.

Today you can buy dry or pickled seaweed in almost any supermarket. When buying, choose the freshest ones by the date of manufacture!

I would be glad if someone shares delicious seaweed recipes and tells something interesting about their benefits.

Alena Yasneva was with you, see you soon!

In the treatment of algae, brown marine varieties are most often used, for example, kelp, ascophilium, amfelcia, fucus, containing the largest amount of alginic acid. Many doctors insist on the benefits of algae in the treatment of cancer and diseases of the endocrine glands. They also found application in cosmetology.

What is seaweed and how are they useful for humans?

Algae are a group of predominantly aquatic unicellular or colonial photosynthetic organisms. Unlike higher plants, algae do not have stems, leaves, roots, they form a protoplast. They contain a wide range of nutrients.

Adherents of alternative medicine know firsthand how algae are useful. In particular, crushed or micronized algae are used in thalassotherapy: energetically rich substances penetrate from the gruel into the skin, revitalizing metabolic processes and counteracting cellulite. In addition, the benefits of algae for humans lies in the fact that they are rich in antioxidants: P-carotene, vitamins C and E, the enzyme superoxide dismutase, trace elements and are a source of essential fatty acids.

In total, there are more than 30 thousand species of seaweed - brown, green, red, blue-green and others. Treatment with seaweed is based on the fact that they contain a large amount of iodine, sea gum, plant mucus, chlorophyll, alginic acids, sodium salts, potassium, ammonium, vitamins. In cosmetics, mainly brown algae extracts are used - fucus, kelp, cystoseira. Speaking about the benefits of algae for humans, we must not forget that the extracts obtained from certain types of algae differ in their composition and therefore have a directional effect.

Vitamins in marine and freshwater algae

The content of vitamins such as A, B1 is especially high in freshwater and seaweed; B2, C, E and D. Algae also contains a lot of fucoxanthin, iodine and sulfoamino acids. The importance of algae in human life lies in the fact that they are able to stimulate and regenerate skin cells, have a softening and mild bactericidal effect. In others, moisturizing and water-retaining properties are clearly manifested due to the higher content of polysaccharides, organic acids, and mineral salts. Still others, due to the active action of organic iodine, fucosterol, mineral salts and vitamins, are effective against cellulite, acne, are favorable for the care of oily skin, since they ensure the regulation of fat metabolism and improve blood circulation.

In modern cosmetic practice, seaweed extracts are used in almost all types of skin and hair care products.

The main groups and features of algae, their classification

Speaking about the role of algae in human life, one cannot but recall the modern theory of the origin of life, which states that bacteria stood at the origins of all life on Earth. Later, some of them evolved, which gave life to microorganisms containing chlorophyll. This is how the first algae appeared. Being capable of utilizing solar energy and releasing oxygen molecules, they were able to take part in the formation of the atmospheric oxygen shell that surrounds our planet. Thus, those forms of life on Earth that are familiar to modern man became possible.

The classification of algae in the general development table is difficult. Plant organisms, called "algae", are a very arbitrary community of closely related organisms. Based on a number of characteristics, this community is usually divided into several groups. There are 11 main types of algae, and the difference between brown and green algae is more significant than the difference between green algae and higher plants such as grasses.

At the same time, all groups of algae have chlorophyll, a green pigment that is responsible for photosynthesis. Since only one of the groups of algae, the green ones, have the same composition and ratio of pigments as those of higher plants, it is believed that they are the ancestors of forests.

In addition to green, algae are blue-green, blue, red, brown. But regardless of color, all the huge number of species known to us, first of all, is divided into two large groups - unicellular and multicellular. Photos of the main types of algae are presented below on this page.

What are the main types of algae

The main groups of algae include microscopic unicellular and large multicellular.

Microscopic unicellular algae are represented by one cell, which is able to provide all the functions of the body. As you can see in the photo, these algae have a size within several tens of microns (l microns is a thousandth of a millimeter). Most of them are adapted to a floating lifestyle. In addition, many species have one or more flagella, which makes them very mobile.

The second main type of algae is large multicellular - consist of a large number of cells that form the so-called thallus, or thallus, which is what we perceive as an individual alga. The thallus has three parts:

• the fixing apparatus - the rhizoid, with the help of which the algae holds onto the substrate;
• stalk (legs), varying in length and diameter;
• a plate dissected into fibers in the form of strands or straps.

Thallus sizes are very different, depending on the type of algae. For example, the ulva thallus, or sea lettuce (Ulva lactuca), does not exceed a few centimeters. The peculiarity of these algae is that their extremely thin plate can continue to develop and grow even after being detached from the substrate. Individual specimens of kelp reach a length of several meters. It is their thallus, clearly divided into three parts, that well illustrates the diagram of the structure of macroalgae.

Thallus are also very diverse in shape. Known marine lime deposits, consisting of algae of the genus Lithothamnium calcareum, which during life looks like a small pink coral.

The role and importance of freshwater algae in human life

What are the types of algae other than seaweed? The sea is not the only habitat for algae colonies. Fresh water from ponds, small and large rivers is also their habitat. Algae live wherever they can get enough light for photosynthesis.

So, even at great depths, near the bottom, seaweed, called benthic, live. These are macroalgae that need solid support for anchoring and development.

Numerous microscopic diatoms live here, which are either located on the bottom, or live on the thallus of large benthic algae. A huge amount of microscopic marine algae forms a significant part of phytoplankton, which drifts with the current. Algae can be found even in bodies of water with high salinity. Small algae, multiplying, can color the water, as happens in the Red Sea due to the microscopic alga Thishodesmium, which contains a red pigment.

Freshwater algae are usually represented by fibrous forms and develop on the bottom of water bodies, on rocks or on the surface of aquatic plants. Freshwater phytoplankton is widely known. These are microscopic unicellular algae that live in literally all layers of fresh water.

Freshwater algae have unexpectedly succeeded in colonizing other areas, such as residential buildings. The main thing for any algae habitat is humidity and light. Algae appear on the walls of houses, they are found even in hot springs with temperatures up to +85 ° C.

Some unicellular algae - mainly Zooxanthelles - settle inside animal cells, staying in stable relationships (symbiosis). Even the corals that make up coral reefs cannot exist without symbiosis with algae, which, through their photosynthetic ability, provide them with the nutrients they need to grow.

Kelp is a brown algae

What are the types of algae, and in which industries have they found their application? Currently, science knows about 30,000 species of algae. In cosmetology, brown algae have found their application - kelp (seaweed), amfelcia and fucus; red algae lithothamnia; blue-green algae - spirulina, chrokus, nastuk; blue algae - spiral algae and green ulva alga (sea salad).

Kelp is a brown algae, which was one of the first to be used in cosmetic products. Despite the fact that there are several types of kelp, outwardly very different from each other, they all live only in cold, well-mixing water. The most famous is the sugary kelp (Laminaria Saccharina), which lives off the European shores and owes its name to the sweet taste of the mucus covering it. It grows in bushes, the size of which is in direct proportion to the degree of protection of the habitat. It reaches 2-4 meters in length, its stem is cylindrical, turning into a corrugated long plate.

The well-known name “seaweed” is historically associated with dissected kelp (Laminaria digitata), which lives in areas protected from the surf at the uppermost border of the sublittoral - the sea shelf zone. Otherwise, kelp is called "witch's tail". The thallus of this alga, reaching a length of 3 meters, is an excellent illustrative example of the general plan of the structure of a macroalga. Rhizoids (attachments), finger-like, branched, with which the alga is attached to stones are very clearly visible; stem - long, cylindrical, flexible and smooth; the plate is flat, solid in the lower section, and then dissected into straps. This type of algae is especially rich in iodine, since kelp is always under water.

The use of this species of algae is established on an industrial scale. In addition to food use, it has valuable pharmacological properties. This type of kelp is especially known for its stimulating and tonic effect: it improves general metabolism, is a source of trace elements and is widely included in slimming and anti-cellulite programs.

Numerous studies have shown that seaweed (and other algae) differs in that none of its components is harmful to patients, including those with malignant processes.

Fucus (Fucus) is the second most important alga from the class of brown (Phaeophycophyta) for cosmetics. It grows on rocks in the coastal area and is harvested by hand. The beneficial properties of these algae are due to the fact that they are extremely rich in iodine, vitamins, amino acids, plant hormones and trace elements. You can find it on the beaches of the English Channel and along the entire Atlantic coast. For cosmetic purposes, two types of fucus are usually used:

Fucus vesiculosus

and Fucus serrafus.

The presence of a large amount of alginic acid determines the natural gelling and thickening ability of extracts, both kelp and fucus. Both algae are rich in organic and inorganic substances, which determine their high biological activity. Extracts of kelp and, to a greater extent, Fucus vesiculosus contain a complex of substances that stimulate the work of β-receptors and block α-receptors of fat cells, providing an effective anti-cellulite effect.

What is it - red, blue and green algae (with photo)

Red algae is a division of algae that lives in sea water.

Lithotamnia (Lithothamnium)like all red algae, they are found on the underwater cliffs of the North Sea, the English Channel and the Atlantic. It was colorfully described in 1963 by the famous submariner Jacques Cousteau. At a depth of one hundred meters, he discovered a red beach - a platform of calcareous crimson - lithotamnium. This algae looks like large chunks of pink marble with an uneven surface. Living in the sea, it absorbs and accumulates lime. The content of calcium in it is up to 33% and magnesium up to 3%, and besides, it has an iron concentration 18,500 times greater than that of sea water. Lithotamnium is mined mainly in Britain and Japan. It is included in the composition of cosmetic products, given its ability to restore the balance of minerals in the body, but it is also popular as a food supplement.

In the face and especially body care products developed in recent years, the use of a mixture of fucus algae, kelp and lithothamnia is common. Lithothamnium, rich in inorganic compounds, perfectly complements the action of brown algae, providing a comprehensive effect on the skin and hair.

Blue algae are spiral algae native to some lakes in California and Mexico. Due to their high content of protein, vitamin B12 and P-carotene, they increase skin elasticity and have a remarkable firming effect.

See how the blue algae look in the photo - they differ from other algae in a rich blue-turquoise color.

Green algae are a group of lower plants. Ulwa (Ulva lactuca) - sea salad - is a green algae growing on rocks. You can only collect it at low tide. Sea salad is a real treasure of B vitamins and iron, they help to strengthen body tissues and improve blood circulation in capillary vessels.

Spirulinais a blue-green seaweed, its use for healing. Spirulina from more than 30,000 species of algae contains the richest set of vitamins, microelements, amino acids and enzymes. It is rich in chlorophyll, gamma-linoleic acid, polyunsaturated fatty acids and other potentially valuable nutrients such as sulfolipids, glycolipids, phycocyanin, superoxide dismutase, RNase, DNase.

Spirulina differs from other algae in that it contains up to 70% of the most perfect protein, no other representatives of flora and fauna on Earth contain this amount.

Spirulina is the richest source of natural P-carotene, an essential antioxidant, and other carotenoids. Carotenoids are used by several organs in our body, including the adrenal glands, reproductive system, pancreas and spleen, skin and retina.

Only spirulina and mother's milk are complete sources of gamma-linoleic acid (GLA), which plays an indispensable role in ensuring the normal functioning of the body, all other sources are extracted oils. GLA helps prevent heart attacks and heart attacks, helps to eliminate excess fluid, improves nervous system function and regulates cell proliferation, has anti-inflammatory properties, maintains healthy joints, and helps treat arthritis. GLA is also recognized as an essential nutrient for the prevention of skin conditions such as psoriasis. Spirulina contains the most perfect protein and all essential amino acids. Spirulina protein for consumption does not require heat treatment, while other products containing protein must be boiled or baked (cereals, meat, fish, eggs), as a result of which some forms of protein partially, and some completely lose their useful qualities.

Spirulina does not contain rigid cellulose in its cell walls, unlike other algae, but consists of mucozol saccharides. This allows its protein to be easily absorbed and assimilated in the body. Protein assimilation is 85-95%.

Seaweed - benefits and harms to the human body (women and men)

Nutritional value, composition and calorie content of seaweed

100 grams of a common seaweed called kelp contains (as a percentage of the recommended daily intake) ():

• Caloric content: 43 kcal (2%).
• Carbohydrates: 9.6 g (3%)
• Fat: 0.6 g (1%).
• Protein: 1.7 g (3%).
• Fiber: 1.3 g (5% DV)
• : 3 mg (5%).
• Vitamin K: 66 mcg 82%
• Riboflavin: 0.2 mg (9%).
• Folic Acid: 180 mcg 45%
• Pantothenic Acid: 0.6 mg (6%).
• Calcium: 168 mg (17% DV)
• Iron: 2.8 mg (16%)
• Magnesium: 121 mg (30% DV)
• Sodium: 233 mg (10% DV)
• Zinc: 1.2 mg (8% DV)
• Copper: 0.1 mg (6%).
• : 0.2 mg (10%).
• : 8 mg.
• : 20 mg.

Kelp also contains negligible amounts of vitamins, minerals and nutrients such as vitamin E, thiamine, niacin, phosphorus, potassium, etc.

The benefits of seaweed for the human body

Seaweed is good for thyroid health, it can support gut health, help you lose weight, reduce your risk of heart disease and type 2 diabetes, and more. Here are some of the benefits of seaweed for human health:

1. Contains iodine and tyrosine, which support thyroid function

Your thyroid gland releases hormones to help control growth, energy production, reproductive function, and repair of damaged cells in your body (,).

Your thyroid gland needs iodine to make hormones. Without enough iodine, you may begin to experience symptoms such as changes in body weight, fatigue, or swelling in the throat area over time (,).

Seaweed has the unique ability to absorb concentrated amounts of iodine from the ocean ().

The amount of iodine contained varies greatly depending on the type of algae, where it was grown and how it was processed. In fact, one dried algae leaf can contain 11-1989% of the RDI for iodine ().

Below is the average iodine content of three different dried seaweed ():

• Nori: 37 mcg / g (25% DV)
• Wakame (Undaria plumose): 139 mcg / g (93% DV)
• Kombu (Kelp): 2,523 mcg / g (1,682% DV)

Kombu is one of the best sources of iodine. Just one teaspoon (3.5 g) of dried kombu can contain 59 times more iodine than the RDI ().

Seaweed also contains an amino acid called tyrosine, which is used along with iodine to produce two key hormones. These hormones help the thyroid gland to do its job properly ().

Summary:

Seaweed is a concentrated source of iodine and an amino acid called tyrosine. For your thyroid to function properly, it needs both of these substances.

2. Good source of vitamins and minerals

Each type of algae has a unique set of nutrients. Adding some dried seaweed to your food not only adds flavor, texture, and flavor to your food, but it is also an easy way to increase your vitamin and mineral intake.

Typically, 1 tablespoon (7 grams) of dried spirulina can provide the following (% of the RDI) ():

• Caloric content: 20.3 kcal (1%).
• Carbohydrates: 1.7 g (1%)
• Fat: 0.5 g (1%).
• Protein: 4 g (8%).
• Fiber: 0.3 g (1%).
• Thiamine: 0.2 mg (11% DV)
• Riboflavin: 0.3 mg (15%).
• Iron: 2 mg (11% DV)
• Copper: 0.4 mg (21% DV)
• Manganese: 0.1 mg (7%).
• Omega-3 fatty acids: 57.6 mg
• Omega-6 fatty acids: 87.8 mg

One tablespoon of spirulina powder also contains trace amounts of vitamins, minerals, and nutrients such as vitamins A, C, E, and K, niacin, folate, pantothenic acid, choline, calcium, phosphorus, potassium, sodium, and selenium.

While this may only promote a small percentage of some of the nutrients in your body, using spirulina as a seasoning once or twice a week can be an easy way to add more key vitamins and minerals.

The protein found in some seaweed like spirulina and chlorella contains all the essential amino acids. This means that algae can help you get the full spectrum of amino acids (,,).

Seaweed can also be a good source of omega-3 fatty acids and vitamin B12 (,,).

In fact, dried green and purple algae contain significant amounts of vitamin B12. One study found that 2.4 mcg or 100% of the RDI for vitamin B12 is present in just 4 grams of Nori (,) seaweed.

However, the debate about whether your body can absorb and use vitamin B12 from algae is still ongoing (,,).

Summary:

Seaweed contains a wide range of vitamins and minerals, including iodine, iron, and calcium. Some types may even contain large amounts of vitamin B12. It is also a good source of omega-3 fats.

Antioxidants can make unstable substances in your body, called free radicals, less reactive (,). This makes them less likely to damage your crates.

In addition, excess production of free radicals is believed to be the main cause of a number of diseases such as cardiovascular disease and diabetes mellitus ().

There are many studies currently investigating one particular carotenoid called fucoxanthin. It is a major carotenoid found in kelp like wakame and has 13.5 times the antioxidant capacity of vitamin E ().

Fucoxanthin has been shown to protect cell membranes better than vitamin A ().

Although the body does not always absorb fucoxanthin well, its absorption rate can be improved by consuming it with fat ().

However, seaweed contains a large amount of plant compounds that work together to have a strong antioxidant effect ().

Summary:

Seaweed contains a wide range of antioxidants such as vitamins A, C and E, carotenoids and flavonoids. These antioxidants protect your cells from damage.

4. Contains fiber and polysaccharides to support gut health

Gut bacteria play a huge role in your health. It is estimated that you have more bacterial cells in your body than human cells ().

An imbalance in these “good” and “bad” gut bacteria can lead to malaise and illness ().

Seaweed is an excellent source known to promote gut health ().

It can make up about 25-75% of the dry weight of the seaweed. This is more than the fiber content in most fruits and vegetables (,).

Fiber can slow down digestion and be used as a food source for bacteria in your colon. In addition, certain sugars found in algae, called sulfated polysaccharides, have been shown to increase the growth of "good" gut bacteria ().

These polysaccharides can also increase the production of short-chain fatty acids (SCFAs), which provide support and nutrition to the cells lining your intestines ().

5. Helps to lose weight

Seaweed is high in fiber, which contains no calories (). The fiber (dietary fiber) in seaweed can slow stomach emptying. It helps you feel full for longer, which can delay the onset of hunger ().

It is also believed that seaweed can fight obesity. In particular, several animal studies show that a substance in algae called fucoxanthin can help reduce body fat (,,).

One animal study showed that rats that consumed fucoxanthin lost weight, while rats that consumed the control diet did not. The results showed that fucoxanthin increases protein expression, which metabolizes fat in rats ().

While the results from animal studies look very promising, it is important that human studies are done to validate these results.

Summary:

Algae can help you lose weight because it is low in calories, high in fiber, and high in fucoxanthin, which helps to improve your metabolism.

6. Help reduce the risk of developing cardiovascular disease

Heart disease is the leading cause of death worldwide. Factors that increase your risk of developing them include high cholesterol, high blood pressure, smoking, a sedentary lifestyle, and being overweight.

Interestingly, seaweed can help (,).

In one eight-week study, the rat diet was high in high-fat cholesterol and supplemented with 10% freeze-dried algae. It was found that in rats, the total cholesterol level decreased by 40%, the LDL cholesterol level decreased by 36% and the level decreased by 31% ().

Heart disease can also be caused by excessive blood clotting. Seaweed contains carbohydrates called fucans, which can help prevent blood clotting (,).

In fact, one animal study showed that fucans extracted from seaweed prevented blood clotting as effectively as anticoagulants (blood thinners) ().

Researchers are also beginning to study peptides in seaweed. Initial animal studies suggest that these protein structures can block part of the pathway that increases blood pressure in your body (,,).

However, large-scale human studies are required to confirm these results.

Summary:

Seaweed may help lower cholesterol, blood pressure, and the risk of blood clots, but more research is needed.

7. Help reduce the risk of developing type 2 diabetes

Diabetes mellitus is a serious health problem. This condition occurs when your body is unable to balance blood sugar levels over time.

By 2040, 642 million people worldwide are expected to have type 1 or 2 diabetes mellitus ().

Interestingly, algae has become a research center for new ways to support people who are at risk of developing diabetes ().

An eight-week study in 60 Japanese people showed that fucoxanthin (a substance found in kelp) can help improve blood sugar control ().

Participants received a topical seaweed oil that contained 0 mg, 1 mg, or 2 mg fucoxanthin. The study found that those who received 2 mg of fucoxanthin had improved blood sugar levels compared to the group who received 0 mg ().

The study also noted additional improvements in blood sugar levels in individuals with the genetic predisposition for insulin resistance that usually accompanies type 2 diabetes ().

What's more, another substance in algae, called alginate, prevented spikes in blood sugar in animals after they were fed a high-sugar diet. It is believed that alginate can reduce the flow of sugar into the bloodstream (,).

Several other animal studies have reported improved blood sugar control when algae extracts are added to the diet (,,).

Summary:

Fucoxanthin, alginate, and other compounds in algae can help lower blood sugar levels, and therefore reduce the risk of diabetes.

Potential harm of seaweed to the human body

Although seaweed is considered to be a very healthy food, its consumption may be associated with some potential hazards when consumed in excess. This is why seaweed is harmful to the human body:

Excessive iodine intake

Algae can contain very high and potentially dangerous amounts of iodine. Interestingly, the Japanese high intake of iodine is considered one of the reasons why they are among the healthiest people in the world.

However, the average daily iodine intake in Japan is estimated at 1000-3000 mcg (667-2000% of the RDI). This poses a risk to those who consume seaweed every day, as 1100 mcg of iodine is the acceptable upper limit for adults (,).

Fortunately, in Asian cultures, seaweed is commonly eaten with foods that can interfere with the absorption of iodine by the thyroid gland. These foods are called goitrogens and are found in cabbage and bok choy ().

In addition, it is important to note that seaweed is water-soluble, which means that cooking and processing can affect their iodine content. For example, when kelp is boiled for 15 minutes, it can lose up to 90% of the iodine it contains ().

While kelp consumption has been linked to thyroid dysfunction in several case reports, thyroid function returned to normal after stopping consumption of this seafood (,).

However, large amounts of algae can affect thyroid function, and symptoms of too much iodine often coincide with symptoms of iodine deficiency ().

If you think you are consuming too much iodine and are experiencing symptoms such as swelling in the throat or weight fluctuations, reduce your intake of iodine-rich foods and talk to your doctor.

Excessive consumption of heavy metals

Algae can absorb and store minerals in concentrated amounts (). This poses a health risk as algae can also contain large amounts of toxic heavy metals such as cadmium, mercury and lead.

However, the content of heavy metals in seaweed is usually below the concentration limit values \u200b\u200bin most countries ().

A recent study analyzed the concentration of 20 metals in 8 different algae from Asia and Europe. The levels of cadmium, aluminum and lead in 4 grams of each seaweed were found to pose no significant health risk ().

However, if you regularly consume algae, there is a chance that heavy metals will build up in your body over time. Buy organic seaweed if possible, as it is less likely to contain significant amounts of heavy metals ().

Summary:

Seaweed can contain a lot of iodine, which can interfere with thyroid function. Algae can also accumulate heavy metals, but this is not considered a health risk.

Summarize

• Seaweed is an increasingly popular ingredient in cuisines around the world.
• It is the best dietary source of iodine to help support your thyroid gland.
• They also contain other vitamins and minerals such as vitamin K, zinc and iron, as well as antioxidants that help protect your cells from damage.
• However, getting too much iodine from algae can harm your thyroid function.
• For optimal health benefits, enjoy this ancient ingredient in regular but small amounts.