Edible algae: 6 good reasons to consume it

What are the edible algae?

Edible algae often ranks depending on their color.

Edible types of algae

Brown algae: Wakame and Kombu

• The Kombu is an algae used to prepare the dashi, a Japanese broth. Rich in natural glutamate, it brings a pronounced umami flavor.
• Wakame is widely used in Miso soups and seaweed salads.

Red algae

• Nori is in the form of dried leaves. It is used to coat sushi and maki.
• The dulse is a red seaweed whose ends resemble the fingers of one hand, hence its Latin name: Palmaria Palmata.

Green algae

• Sea lettuce looks like salad and can be consumed raw or cooked.
• Chlorella is a unicellular green algae, often consumed in food supplement (just like spirulina).

Food producers in France and worldwide

According to the Ministry of Agriculture, France is the second European producer of algae with an annual volume of around 70,000 tonnes, this production is mainly from the algae harvest in the natural environment. Among the big French producers are the company Algolesko, located in Brittany.

In the world, the production of food algae is dominated by Asian countries.

The nutritional profile of algae

Algae are real mineral sponges, but very selectively. An astonishing phenomenon: while they bathe in a salt saturated environment, these aquatic plants carefully choose the minerals they absorb. Lithothamnium favors calcium and magnesium, while Laminaria Concentrate iodine at levels 13,330 times higher than those of seawater!

Rich in soluble and insoluble fibers, algae compete with our terrestrial vegetables in vitamins (particularly B1, B3 and B9). They also offer us an impressive cocktail of minerals: sodium, potassium, calcium, magnesium, sulfur, phosphorus and iodine. Without forgetting their essential fatty acid content such as the precious omega-3 (EPA, DHA) and Omega-6. Assets that can make it an ally against modern diseases.

Read also: seaweed, an antioxidant factory

Do algae contain protein?

Depending on the species, algae can represent an interesting source of vegetable proteins, as explained by Joël Flerance, professor at the University of Nantes: “The protein content of macroalgae (visible to the naked eye) varies a lot depending on the families of algae. Brown algae has low protein contents (8 to 15 % of their dry weight) while green algae have moderate contents (10 to 26 %). The family of red algae is the richest in protein with contents of 8 to 47 % of their dry weight. »» The protein concentration can therefore reach close levels or even higher than those of soybeans which contains only 25 % protein in its dry matter. “The proteins of the Nori alga (Porphyra Tenera) correspond to 47 % of its dry matter, reports Professor Fleurance. This proportion is close to that found in the soybean cake which is actually a concentrate of soybeans. »» The protein content also depends on the age of the seaweed and the season.

But these proteins are less well assimilated by the body. “Algae contain antinutritional factors that limit their digestibility: it is essentially dietary fibers (polysaccharides)said Joël Flerance. Polysaccharides bind to proteins and prevent their degradation by proteases (enzymes) of digestive juices. »»

Healthing algae benefits

1. Cancer: Protection from Asia?

Did you know that Asian women have a lower risk of breast cancer than Westernals? If soy has long been considered the main protective factor, the Dre Jane Teas of the University of South Carolina issued another hypothesis in 1981: algae, omnipresent in Asian food, would play a key role in this protection. A South Korean study seems to be right. By analyzing the eating habits of 724 women, the researchers discovered that those who consumed the most of the pyropia alga (GIM) had the risk of the lowest breast cancer (1).

The action mechanisms would be diverse: anti-angiogenic (limiting the vascularization of tumors), immuno-modulators (strengthening natural defenses), anti-proliferative and anti-inflammatory.

2. Heart: A natural shield

Since algae are foods rich in fiber, good quality fatty acids and protective compounds, they could protect cardiovascular disease. This is confirmed by major epidemiological studies among algae consumers, carried out in Japan mainly (2). These marine plants would act as real guards of our circulatory system by lowering blood pressure, “bad cholesterol” and triglycerides, while reducing general inflammation and resistance to insulin.

3. Weight: unsuspected slimming allies

Fight against superfluous pounds with algae? It’s possible! Four marine compounds are particularly talked about:

• Fucoxanthine, a carotenoid present in Wakame;
• Alginers, fibers that promote satiety;
• Fucoidanes, which limit the accumulation of fats;
• Phlorotanins, polyphenols with slimming properties.

A pilot study demonstrated that overweight men who consumed bread enriched with brown algae (black gull) spontaneously reduced their calorie intakes of 16 % within 24 hours (3).

4. Diabetes: a natural blood sugar regulator

The addition of brown algae to meals could constitute an effective strategy against type 2 diabetes. Preliminary research shows that their regular consumption makes it possible to reduce the level of blood glucose, in particular thanks to fucoxanthine and fibers which slow down the digestion of carbohydrates (4).

5. A natural shield against osteoporosis

The Japanese have a remarkably low bone fractures. Beyond their way of life, their regular consumption of algae could play a decisive role in this reality. True mines of essential minerals, algae would promote bone cell renewal, thus providing natural protection against osteoporosis. Let us not forget, however, that the best prevention of fractures remains a regular physical activity maintaining musculature and integrating balance exercises – the perfect complement to a diet rich in algae!

6. The secret of a flourishing intestinal microbiota

Algae are full of fibers, real nutrients of choice for our precious intestinal bacteria! Thanks to their anti-inflammatory properties and their ability to strengthen the intestinal barrier, they effectively fight dysbiosis by promoting the proliferation of good bacteria in our colon. Several studies have shown that polysaccharides present in algae (laminarine, alginate, etc.) could act as prebiotics and positively modulate the intestinal microbiota (5).

Beware of excesses!

Algae are not without risk. Their content that is sometimes very high in iodine can be problematic in the event of excessive consumption. In addition, depending on their origin, they can concentrate heavy metals (mercury, lead, cadmium) and arsenic.

In 2020, ANSES (National Agency for Food, Environmental and Labor Safety) issued recommendations in order to limit exposure to cadmium among algae consumers (6). Indeed, almost a quarter of the analyzed samples have concentrations higher than the recommended limit of 0.5 mg/kg. Faced with the growing popularity of algae in France and considering that the population is already exposed to Cadmium by other sources, ANSES offers to lower the maximum content to 0.35 mg/kg of dry matter. It reminds consumers that “ Cadmium contaminations are more important for brown macro-algae (such as Wakame often consumed in salad) and red (like the nori used dried in the form of a sheet or as a ingredient in makis for example). »» Expertise also highlights the risk of higher over-exposure to chemical contaminants by combining the consumption of algae with other foods. This is particularly the case for inorganic arsenic when the consumption of the Hijiki Hizikia Fusiform alga is associated with that of rice. It is therefore essential to know the origin of the algae that is consumed and to ensure that they have been the subject of rigorous controls.

How to integrate them into our diet?

In salads, in tapenade, as an accompaniment … The culinary possibilities are vast! The ideal is to gradually introduce these marine plants into our diet, by favoring the quality and diversity of species.

A advice for vegans: although algae are a good source of protein and minerals, their vitamin B12 remains little assimilable. Drug supplementation remains necessary. Even if additional research is essential, algae deserve a place of choice in our quest for a balanced and protective diet.

Fresh seaweed or dried algae? Where to find and buy edible food seaweed?

Fresh seaweed can be found in the fresh department of organic stores. They require a specific preparation because you have to take the time to desalt them with clear water: soak a few minutes in a bowl of cold water and rinse, then start again. They are used in soups or broths, salads, tartares …

The dry seaweed Said “dehydrated” is an easy form to use in the kitchen. It is kept for a long time and takes up little space. It must be rehydrated in water or sprinkle it directly in your recipe. Some algae can be used directly in glitter.

A recipe: steam salmon with sea glitter

How to cook seaweed?

A recipe: seaweed tartare

Ingredients

• 2 tsp. to s. dehydrated dulse
• 2 tsp. to s. dehydrated sea lettuce
• 2 tsp. to s. lemon juice
• 3 tsp. to s. extra virgin olive oil
• 1 tsp. to c. balsamic vinegar
• 1 shallot
• 2 garlic cloves
• 3 pickles
• 1 tsp. to s. capers
• 1 tsp. to s. grilled sesame seeds
• 350 ml of water
• Chives

Preparation

Rehydrate the seaweed in vegetable broth until the liquid is absorbed (about two hours).

Mix them with all the other ingredients until a texture with small pieces are obtained.

Reserve in the fridge.

Recipe from the book The best way to eat vegetableby Fabien Badariotti and Léa Lebrun.

Other recipes

• Umami salad in Kombu
• Nori (burger)
• Spirulina pasta