Consumed and produced for thousands of years in Asia, algae have only appeared in the European food landscape for around fifty years. To think that all this time we have missed out on their extraordinary nutritional potential!
Is eating seaweed good for your health?
Whether microscopic (spirulina, chlorella, etc.) or macroscopic (sea lettuce, dulse, etc.), brown, red or green, algae, like all plants, are full of beneficial substances some of which are, in addition, endowed with properties (color, texture, etc.) of interest for the food industry, or even for the pharmaceutical industry. Furthermore, like vegetables, they lend themselves to many preparations savory and sweet, and appear on the menus of gastronomic establishments.
Many benefits for our health
Algae concentrate the elements present in seawater, and some of them contain:
- Three times more iron than calf’s liver (for sea lettuce and Breton kombu), six times more vitamin C than oranges (for sea spaghetti);
- Fifteen times more than (for wakame), copper, manganese, zinc, and iodine, which regulates the thyroid system… (comparisons for 100 g).
- Some, like wakame, also contain much more calcium than milk.
Algae are also poor in lipids which makes them light to digest foods and rich in protein and fiber, which is beneficial for our intestinal transit and our figure.
List of edible algae
- THE brown algae: wakame, kombu, royal kombu, sea bean, focus;
- THE argues green: sea lettuce, aonori;
- The red algae : nori, dulse, tapioca, ogonori;
- THE microalgae: spirulina.
We consume seaweed without knowing it
Out of 800 species of algae recorded, only around thirty are currently exploited. We consume it even without knowing it:
- Carrageenans (red algae) are used in the composition of many industrial milk products to which they give their gelled appearance (they carry the E407 classification of the classification of food additives);
- Alginates, extracts of brown algae, appear in ice creams, sauces, and prepared meals because they can form hard gels; they are also used to encapsulate drugs;
- L’agar-agar, is a thickener that perfectly replaces animal gelling agents. As it also acts on satiety without containing calories, it has slimming properties. On sale in a 2 g sachet, it is easy to dose and goes wonderfully with all salty or sweet flavors which it does not modify in any way since it has no taste or odor and does not form lumps.
Today, we are no longer satisfied with these hidden algae, and we are starting to use them as condiments, vegetables or salads for take advantage of their richness in nutrients (which is not the case when consumed as a thickener).
Royal kombu, the slimming ally
Firm and crunchy, it satiates thanks to its richness in fiber and contains a brown pigment, the fucoxanthine, which promotes the breakdown of triglycerides. With a good potassium content, it has a slight diuretic action. Be careful of its particularly high iodine content!
How to consume royal kombu?
It is blanched for a few minutes in boiling water to reduce its iodine content and we eat it in salads, with pasta, rice, potatoes, or we use it to coat meat or fish and cook them in the oven.
Wakamé, a Japanese algae while expecting a baby
This brown algae stands out for its good content of vitamin B9 (folic acid), calcium and iron, beneficial nutrients during pregnancy. Be careful not to exaggerate, however, because the iodine it contains can also have a deleterious effect on the fetus!
How to eat wakame?
We use the minced blade (leaf) in miso soups and ribsjust laundered, in salads. It can also be sprinkled in flakes on cold dishes, with lemon juice or vinegar.
The sea bean, a protective brown algae
This brown algae bean-shaped is particularly rich in tannins with antioxidant effects. It is also a source of magnesium, fiber, and stands out for its good vitamin C content.
How to eat seabeans?
Like green beans: in mixed salads or with fish. It can also be incorporated into savory flans without flour: the alginates will gel the preparation.
Dulse, a remineralizing algae
Rich in proteins, iron, manganese, magnesium, calcium, iodine, vitamins K, C, B9 and K1, it displays a sodium/potassium less than 0.5 : as a result, it gives a slight salty taste without the disadvantages of salt.
How to consume dulse?
Delicious in chips, dried for a long time then grilled in a pan. In glitter, in sauces, soups and savory cakes, minced with mascarpone, whipped cream or fruit.
Sea lettuce, a green algae in case of fatigue
This green alga is particularly rich in minerals, particularly in magnesium anti-stress and fer anti-fatigue. Its sulfated sugars, Evans, strengthen immunity and have antimicrobial action.
How to eat sea lettuce?
A little hard to chew, it benefits from being mixed in soups or smoothies or served as a chiffonade with fish.
Nori, a helping hand for vegetarians
It’s here macroalgae richest in protein : 35 to 50%. Good when you consume little or no animal food, especially since it also contains a significant amount of iron. It also has good manganese and beta-carotene contents.
How to consume nori?
Sparingly, because it is the most expensive algae in the world! It is best enjoyed in flakes, lightly toasted in a pan., then sprinkled on the preparations to give them a slight smoky taste and crunch. Fresh, it is used in foil to cook fish in the oven.
Spirulina, the pick-me-up for weakened organisms
This microalgae, mostly cultivated in fresh water, is ultra-rich in beta-carotene, iron, calcium, phosphorus, magnesium, zinc, copper, chlorophyll, etc. and contains up to 70% of well-assimilated proteins. Ideal in cases of malnutrition or deficiencies.
How to consume spirulina? It is mainly taken as a food supplement, but it can also be added, dried into twigs or powder, in soups, salads and juices. Unlike macro-algae, spirulina does not have a desired flavor and can even put off certain palates…
New health benefits of red algae revealed
In a study published in 2021 in Marine Drugs (source 1), researchers were interested in benefits of red algae. Studies have shown that Asians who ate it often had a lower risk of colon cancer. But until now, it is impossible to identify the component responsible for this « anti-cancer effect ». The researchers therefore decomposed the structure of red algae. “The results show that when we eat red algae, it breaks down in the intestine and releases sugars that serve as food for probiotic bacteria,” the scientists note. They tested the sugars produced by red algae to see if they had anti-cancer activity, and discovered that AHG sugar inhibited the growth of colon cancer cells.
Where can you find and buy edible seaweed?
We find algae on the Net, in the organic stores, and dietary certain grades surfaces to fish department (fresh seaweed), in the grocery store (preserves, flakes) and food supplements (spirulina, fucus, etc.).
It is necessary to verify that they come from France (mainly Brittany) and not from Asia, particularly from China, underlines Régine Quéva, algae specialist. Algae fixes heavy metals that are toxic to the body. By buying local, we ensure compliance with health rules.
We also avoid dull or white algae : “this means that they have lost their antioxidants by staying in the light for too long”.
Know how to prepare and store edible seaweed
It is better to start with dehydrated seaweed flakes, to sprinkle on mixed salads, soups, dishes or to rehydrate then incorporate into different preparations. Régine Queva
“Dehydrated algae present the same nutritional benefits as fresh seaweed, with the exception of course of vitamin C. Once familiar with their particular flavor, we move on to fresh versions preserved in salt : we desalinate them in two waters, we sponge them, we slice them and we add them to savory preparations (cakes, salads, etc.) as well as sweet ones by confining them in a syrup like fruits (cakes, mousses, etc.). We also find frozenvery practical,” says the specialist.
“Conservation sideno problem, because the algae is robust: the glitter can be stored for several months, provided it is protected from light and heat, and the fresh seaweed, for several weeks in the refrigerator. Increasingly, we can also buy products containing algae such as fish rillettes, seaweed salt, seaweed tartareaperitif snacks (chips, for example).”
Eating seaweed, instructions for use
Discover the nutritional advice of Henri Courtois, founder of Bord à Bord, which sells algae in organic stores and on markets.
What advice should you give to someone who has never eaten seaweed if they want to try it?
“To take it slowly!” Better first use seaweed as a condiment, with parsimony. Like sea herbs, you can put them on a pasta dish or to enhance the flavor of a pan of vegetables at the end of cooking. Then we can enjoy them in tartare or in accompaniement and let yourself be seduced by their unique marine scent,” replies Henri Courtois.
Which algae is best to start with?
I recommend starting with mixtures that exist in the form of small dried flakes, to be put in a seasoning, a marinade or in a deglazing juice. Then, it is better to choose algae that are mild on the palate such as sea lettuce, dulse or nori, before attacking stronger flavors such as wakame or kelp, advises Henri Courtois, founder of Bord à Bord, which markets algae in organic stores and markets.
How to consume seaweed on a daily basis?
“If you prefer ready-made mixes, there is no problem. If we use them fresh and salted – as we often find them –, we will desalinate them quickly two or three times (depending on their thickness) with cool, clear water. An operation that will take no more than two minutes in total, and in no case, a night like cod! Afterwards, we press them to eliminate excess water and we use them like fine herbs. Pay attention to the cooking : it is not necessary and, if too long, it can make the algae rubbery! “.
