13 Benefits Of Seaweed, Uses And Delicious Recipes

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-07 17:49

Seaweed: benefits, uses and recipes

There are over 30,000 species of seaweed. Some of them people began to eat many centuries ago. Other algae are used for the extraction of agar, carrageenan, iodine. People use algae in cosmetology and pharmaceutical industry

Content:

• Description and composition of seaweed
• Varieties of seaweed
• Benefits of seaweed
• Application of seaweed
• Contraindications
• Seaweed Recipes

Description and composition of seaweed

Algae are represented by unicellular organisms that can exist only in water. They grow in salty, fresh, alkaline and acidic bodies of water. There are some algae that can grow on land.

Algae have certain differences in chemical composition. However, they cannot be called essential. In most plants, the set of trace elements is fairly uniform. This applies to brown, red and green algae.

In terms of their mineral composition, seaweed resembles the chemical composition of human blood.

Algae contains minerals, acids, micro- and macroelements, as well as other useful compounds, including:

• Carbohydrates and Proteins. There are no fats in algae.
• Vitamin A, B vitamins, ascorbic acid, vitamin D3, M, PP.
• Minerals, which are represented by fluorine, iodine, calcium, molybdenum, silicon, magnesium. Eating algae in food can lower blood cholesterol levels, which is possible thanks to vanadium.
• Carotenoids.
• Chlorophyll.
• Phenols.
• Pectin fibers.
• Lignins.
• Starch.
• Polyunsaturated fatty acids.
• Phytosterols.
• Dextrins.
• Polysaccharides.
• Dietary fiber and fiber.
• Ash.

Algae are low in calories. Nori has the highest energy value. It is 350 kcal per 100 g. The lowest calorie content in ulva is equal to 20 kcal.

Varieties of seaweed

Scientists classify algae into groups depending on plant pigmentation, structural features of their cells and a number of other characteristics:

1. The algae are green. These include sea salad (ulwa) and sea grapes (umi budo).
2. Brown algae: fucus, kelp, wakame, aram, kombu. Wakame is the main ingredient for making miso soup.
3. Red algae, which include dulce, laver and the famous nori. Sushi is made from algae of the latter type.
4. Blue-green algae. They are represented by chlorella and spirulina.

In more detail, you can dwell on the most common algae that a person uses more often than others:

• Seaweed or kelp. This is one of the varieties of brown algae. Laminaria is a source of iodine. Moreover, it is contained in it in an organic form, which is practically not found in other products. In contact with water, the alga forms a gel, so eating it has a laxative effect. With the help of kelp, you can qualitatively clean the intestinal walls.

• Fucus. This is another subspecies of brown alga. Fucus contains a lot of Omega-3 acids, so these algae are useful for people with diseases of the heart and blood vessels. They are actively included in the menu by patients with diabetes mellitus.
• Spirulina. This plant belongs to the blue-green algae. It grows in the tropics and subtropics. Spirulina is actively grown in the laboratory. This prevents heavy metals and harmful substances from entering the plant cells. There are a large number of them in reservoirs. Spirulina contains a lot of high-quality protein, its concentration in algae is 1.5 times higher than in soybeans. Medicines are made on the basis of this plant.

In Mexico, a study was conducted at the Department of Biochemistry, which found that a daily intake of 4.5 grams of spirulina allows you to control blood pressure levels in men and women between the ages of 18 and 65.

• Arame. These algae are dark brown in color. They have a mild taste and crunchy. Algae are sold dried, cut into thin slices.

• Nori. These plants are a source of phosphorus, vitamin A and protein. Nori can also be found under the name leyver or porphyry.
• Kombu. These algae have a rich olive color, they are wide and flat. The plant has a very rich taste. The kombu contains a lot of fucoxanthin. This substance is an excellent fat burner. Therefore, kombu can be found in the composition of dietary supplements for losing weight. The kombu is also called the kelp. This algae is a type of kelp.
• Lithotamnia. It is a type of red algae. They contain many minerals and trace elements. Plants of this species are especially rich in magnesium and iron. Lithotamnia is used in medicine to fight anemia.
• Khiziki. These algae are dark brown in color. They resemble spaghetti in appearance. When the algae dries up, they turn black.
• Ulwa. These algae grow in the Black Sea. They are rich in proteins, iron salts and fiber. Many people include them in their diet. Ulva is also called sea salad.
• Umi budo. These algae resemble grapes in appearance. The plants taste salty. They contain antioxidants that are beneficial for the thyroid gland and also prevent the division of atypical cells. Umi budo is often called sea grape.

Chuka seaweed

The algae are dark green or dark brown in color.

Plants of this species contain a significant amount of vitamins and minerals. They are also a source of calcium. They contain 15 times more of it than cow's milk.

They are one of the ingredients in many salads, turning them into a real vitamin cocktail. The phytohormones present in them have a positive effect on the mucous membranes of the nasopharynx, intestines and genitals. The herb is a natural absorbent, since it has the property of absorbing and removing harmful substances from the body.

For the same reason, it is not recommended to collect it in untested places, because all parts of the plant also absorb toxic substances from the water, so it may not be suitable for consumption.

Benefits of seaweed

Since algae contains many different substances, they can be considered the most useful of food.

They are capable of exerting the following effect on the human body:

• Reducing inflammation.
• Increased immunity.
• Destruction of viruses. There is evidence that algae should be eaten by people with HIV.
• Destruction of bacteria.

The benefits of seaweed:

1. Normalization of the thyroid gland. Algae are a source of iodine. This substance is essential for the thyroid gland. If an organ begins to work with impairments, then a person develops symptoms such as: overweight, malfunctioning of the reproductive system, arrhythmia. When iodine deficiency is observed in a child, he begins to lag behind in development. Tyrosine is present in algae. This amino acid is necessary for the body to produce hormones that are needed for the normal functioning of the thyroid gland.
2. Stabilization of blood pressure. Algae are a source of Omega-3 fatty acids. If you eat them regularly, it will have a positive effect on the composition of the blood. The risk of developing cardiovascular pathologies decreases, the pressure returns to normal.
3. Saturation of the body with vitamins and minerals. Algae contain many beneficial substances, including iodine, calcium and iron. In some types of algae, vitamin B12 is present in significant quantities.
4. Antioxidant effect. Antioxidant protection is provided by vitamins A, E, C, carotenoids and flavonoids. They neutralize free radicals, reducing their pathogenic activity. Therefore, algae can be used to prevent diseases of the cardiovascular system and diabetes mellitus.
5. Normalization of bowel function. Algae contains sugars and fiber, which feed the bacteria in the intestines. Moreover, these substances are food for beneficial microflora. When fed, they actively multiply and inhibit the growth of harmful bacteria. Fucoxanthin is a pigment found in algae. When it enters the intestines, it binds to fats and flushes them out. Alginate from algae protects the mucous membrane of the digestive tract from damage, prevents the development of gastritis and ulcers.
6. Increasing the body's defenses. If you eat algae every day, then the intestines will surely respond with gratitude, since beneficial bacteria will begin to multiply in it. Such changes have a positive effect on the state of immunity. Algae contains components that activate the production of white blood cells, which are responsible for immunity.
7. Weight loss. Since algae contain few kilocalories, they do not allow fat to be stored in the body. Weight loss occurs due to the enhancement of metabolic processes, which are activated by fucoxanthin.

Fucoxanthin helps reduce body fat. This fact has been proven in the course of experiments on animals. Other studies have found that fucoxanthin helps to lower blood glucose levels in rats, so the animals begin to lose weight.

8. Prevention of cardiac diseases. It is possible for light to lower blood cholesterol levels. The pressure returns to normal, the likelihood of blood clots formation decreases.
9. Prevention of the development of type 2 diabetes. The decrease in blood glucose occurs due to alginate, fucoxanthin and other components that make up the algae.
10. Stabilization of hormonal levels in women. There is evidence that regular consumption of algae can help normalize the level of estrogen in the blood. The higher its content in the body, the higher the likelihood of the growth of malignant tumors of the breast and ovaries. Therefore, nori and kelp should be included in the menu of all women.
11. Detox effect. Fucoidan is present in algae, which removes harmful substances and carcinogens from the body. Chlorella and spirulina are rich in chlorophyll, so their consumption in food allows you to cleanse the blood of toxins, as well as reduce cholesterol levels. Alginic acid salts from algae help protect the body from the effects of radiation.
12. Saturation of the body with protein. Algae are an excellent source of protein. Therefore, they are often included in their diet by people involved in sports. They allow you to quickly build muscle mass and recuperate after training.
13. Rejuvenation of the body. Eating algae in food has a positive effect on the condition of hair, nails and skin. In cosmetology, pure algae are used, as well as extracts and extracts based on them.

Video: Why Are Algae Beneficial? - Dr. Michael Greger:

Application of seaweed

Algae is used as a food product and not only.

Application in the food industry. To create algin, kelp and fucus are used. Alginic acid is known as the E400 additive. Confectioners use it as a thickener and stabilizer. This component can be found in sweets, yogurt, beer, ice cream.

Agar-agar is also made from algae. This additive is known under the reference number E406. It is extracted from red algae.

Application in dentistry. Algae are increasingly being used by dentists. It has been proven that kelp resists caries, and also allows you to maintain the integrity of the tooth enamel. Therefore, it is not surprising that algae can be found in the composition of toothpastes (Fitolon, Optifersh, Lamident). Their use has a positive effect on the condition of the periodontium.

Use in cosmetology. The use of algae in cosmetology is widespread. In beauty parlors, procedures are performed using these plants. This cosmetology service is not cheap. The most popular trend in this area is algae wrapping.

These plants allow to saturate the dermis with vitamins, accelerate its regeneration, improve blood circulation, and regulate acid-base balance. Thanks to wraps, you can prevent fat deposits under the skin, make its surface even and smooth. Algae can be called a real energetic for the skin. They are found in various lotions and gels that are used to fight cellulite.

Algae extract is found in cosmetic creams and serums designed to care for problem skin

They take a bath with algae, make masks for the face and hair with them. Since these plants have a decontamination effect, they are used to combat dandruff and to remove excess oil from the scalp.

Algae contains biologically active components that help solve the following problems:

• Improve tone and rejuvenate aging skin.
• Normalize metabolic processes.
• Restore skin cells.
• Improve the elasticity of the dermis.
• Strengthen the production of elastin and collagen.
• Reduce the severity of stretch marks.
• Moisturize the dermis.
• Give the skin a healthy complexion.

Contraindications

Algae have a number of contraindications. It is not always possible to eat them. It is forbidden to include algae in the menu for the following categories of persons:

• People with algae allergies.
• People with thyroid disease. Before consuming algae, you need to visit an endocrinologist.
• Children under 12 years old. Plants contain a lot of iodine. Its excess can cause hormonal imbalance in the child's body. Therefore, before offering seaweed to children, you need to consult a pediatrician.

Asians always eat seaweed with foods that contain estrogen. They prevent the thyroid gland from absorbing large amounts of iodine. These include soy milk, tofu, and cruciferous vegetables.

You can not eat algae that grew in ecologically unfavorable conditions. They absorb all harmful substances, poisons and toxins from the water. Such food will only harm the body.

Seaweed Recipes

Algae can saturate the body with minerals. Most often, people include kelp, better known as seaweed, in their diet. They also eat spirulina.

Korean seaweed soup

Ingredients:

• 70 g of dried seaweed;
• 200 g of beef;
• 2 tablespoons of soy sauce
• 2-3 cloves of garlic;
• 2 tablespoons sesame oil
• 1.5 tablespoons of vegetable oil;
• A teaspoon of salt;
• 2 liters of water.

Step-by-step cooking recipe:

1. The beef is cut into strips, marinated in soy sauce and sesame oil. The meat is kept in the marinade for 30 minutes.
2. Fry the beef in vegetable oil until lightly browned. At the end of frying, add garlic and keep the meat on fire for another minute.
3. The liquid is drained from the algae, washed, squeezed and finely cut.
4. Algae is added to the meat, poured with water, salted and boiled for half an hour.
5. Rice and pickled vegetables are served with the soup.

Chinese nori soup with egg

Ingredients:

• 4 chicken eggs;
• 3 nori sheets;
• Black pepper and salt to taste;
• 1.5 liters of chicken broth;
• 2 tablespoons of soy sauce
• 50 g of cilantro.

Step-by-step cooking recipe:

1. Nori are cut into strips with scissors.
2. The chicken broth is boiled, nori and soy sauce are added to it.
3. Add black pepper to the soup.
4. Beat the eggs, pour into the soup in a thin stream, stir quickly.
5. The fire is turned off.
6. The soup is salted. Sprinkle with cilantro before serving.

Noodles with seaweed and mussels

Ingredients:

• 400 g udon noodles;
• 400 g frozen mussel fillet;
• 50 g dried wakame seaweed;
• 4 cloves of garlic;
• 100 g pickled ginger;
• Vegetable oil (it is better to choose unrefined peanut oil);
• Salt.

Step-by-step cooking recipe:

1. The mussels need to be thawed. This takes about six hours.
2. The algae are soaked in cool water for 5 minutes. The water is drained and the grass is poured with a new portion of water. Leave the algae to soak for another 10 minutes.
3. Bring four liters of water to a boil, add algae to it, boil for another minute and turn off the gas. The soup is infused under the lid for 10 minutes. The algae are removed and cut into strips.
4. Cut the garlic into slices, put it in a pan with vegetable oil and fry. Then add mussels and wakame to it, fry for another 2 minutes.
5. Noodles are boiled in the broth in which the seaweed was cooked. Then they lay it out on plates, place mussels, wakame and garlic on top, sprinkle with ginger and serve.

Miso soup with tofu

Ingredients:

• 0.6 l of vegetable broth;
• 2 tablespoons of miso paste
• 1 carrot;
• 1 daikon;
• 10 shiitake;
• 100 g hard tofu;
• 2 green onion feathers;
• 1 sheet of dried wakame seaweed

Step-by-step cooking recipe:

1. Shiitake is washed, dried and cut into slices.
2. Peel daikon and carrots, cut into slices.
3. Tofu is cut into 1 cm cubes.
4. Boil the broth, add miso paste to it and mix. It is important that it dissolves completely.
5. Add to the shiitake broth and cook for another 2 minutes over low heat.
6. Add tofu and vegetables to the soup, simmer for 3 minutes.
7. Put the onion on the plates, pour the broth over it and sprinkle it on the wakame. The soup is immediately served.

Salad with seaweed and mussels

Ingredients:

• 400 g of seaweed;
• 300 g mussels;
• 2 bell peppers;
• Half carrots;
• 0.50 g celery;
• Half a chili pepper;
• One lemon;
• 4 tablespoons of soy sauce
• A tablespoon of sesame oil;
• A clove of garlic;
• A pinch of sugar;
• 2 tablespoons of unrefined oil
• A teaspoon of toasted sesame seeds;
• 5 green onion feathers.

Step-by-step cooking recipe:

1. Celery and carrots are grated for Korean carrots, juice of half a lemon, crushed garlic, sugar and vegetable oil are added to vegetables. Marinate vegetables for 15 minutes.
2. The thawed mussels are boiled for 3 minutes, cooled.
3. Sesame seeds are fried, chili is chopped, bell peppers are cut into strips.
4. Seaweed is mixed with vegetables, hot and bell peppers, mussels, green onions. Pour the salad with the juice of half a lemon, soy sauce and sesame oil, mix.
5. Salad is served to the table, sprinkled with sesame seeds.

Seaweed salad

Ingredients:

• Laminaria and wakame - 2 handfuls;
• Red and green salted tohsaka algae - 4 handfuls;
• Daikon root - 200 g;
• Sweet red peppers for decoration.

For refueling:

• Ginger root - 3 cm;
• Raw sesame seeds - 2 tablespoons;
• Black sesame seeds - a pinch;
• Rice vinegar - 4 tablespoons;
• Dark sesame oil - 2 tablespoons;
• Dark soy sauce - tablespoon
• Dashi-no-moto broth - a tablespoon;
• Hot red pepper - a pinch.

Step-by-step cooking recipe:

1. Ginger is rubbed, sesame seeds are ground in a coffee grinder, all liquid ingredients for dressing are mixed. Sesame, ginger, black sesame and hot pepper are added to them.
2. The algae are soaked in water in a 1: 6 ratio for 10 minutes. Throw them in a colander, dry.
3. Salted algae are washed for 10 minutes under running water and dried.
4. Daikon is cut into strips, as well as pepper.
5. Spread the seaweed in a plate, place the daikon on top of them and decorate with pepper.
6. Water the seaweed with dressing and serve.

Spaghetti with chuka

Ingredients:

• 200 g spaghetti;
• 100 g of chuk salad;
• 100 g of peeled shrimp;
• Garlic;
• Peanut sauce;
• Olive oil;
• Salt and pepper;
• Parmesan.

Step-by-step cooking recipe:

1. Spaghetti is boiled in salted water with a spoonful of olive oil until it is al dente.
2. Garlic is cut and fried, shrimps are added to it, kept on fire for another 2 minutes, pepper.
3. Chuka salad, peanut sauce are added to the spaghetti, mixed.
4. Add shrimp and sprinkle cheese on the dish.

Cocktail Orange + Spirulina

Ingredients:

• 1 banana and 1 orange;
• Half a pear;
• A handful of young spinach leaves;
• Still mineral water - 150 ml;
• 5 g spirulina;
• A sprig of mint.

Step-by-step cooking recipe:

1. Fruit is peeled, all ingredients except spirulina are passed through a blender.
2. Algae is added to the cocktail, mixed and poured into a glass.
3. Before serving, decorate the dish with a sprig of mint.

The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).