Edible seaweeds and their amazing health benefits. Seaweed: benefits and harms to the body

Algae are able to concentrate sea salt, which explains the large amount of minerals contained in them. Vitamins A, B, C contribute to the resistance to aging and many diseases.

And this is not a complete list of the advantages of this product.

One of the varieties of marine life and the most popular seaweed is brown seaweed, which has long, flat, strong leaves. Some of these algae reach up to 6 meters in length (near the coast of the United States), and in the Pacific Ocean - even larger.

Brown kelp kelp stimulates the metabolic process, affects the endocrine glands. It is used in the treatment of thyroid diseases. According to the content of vitamin C, kelp is not inferior to citrus fruits.

Fucus algae stimulates blood circulation, has a diuretic effect and helps to eliminate toxins. It is used to treat the musculoskeletal system and mineral metabolism disorders.

Ascophylla brown algae is not so rich in useful substances, but it is used by humans to protect the skin and antibacterial effects.

Salts of alginic acid contained in algae “absorb” salts of heavy metals and radionuclides in the best way (up to 90%!), which has been proven by scientists from Russia, Japan, and Norway.

In cosmetology, algae are used, for example, for body wraps. They are part of creams, masks, serums for face and body. They increase the immunity of the skin, provide deep hydration. Algae-based preparations are suitable for highly sensitive skin. It has also been proven that algae and human skin have similar cellular activity. That is why they are so useful.

Seaweeds are used in weight loss preparations, as they "defeat" the feeling of hunger.

Here are a couple of recipes:

Rice porridge with seaweed

Required for cooking: 200 g of soaked seaweed, 1 tablespoon of sesame oil, 1.5 cups of water, 2.5 cups of rice, 2-3 teaspoons of salt.
Rice should be washed and soaked for 2 hours. Tear the algae into pieces and fry in a saucepan with sesame oil, add water and bring to a boil. Put the rice into the boiling "soup" and cook until it boils. Salt.

Vitamin salad from seaweed

Required for cooking: 100-150 g of pickled seaweed, 1-2 pickled or fresh cucumbers, 2-3 carrots, 1-2 apples, 1 egg, 3-4 tablespoons of sour cream, salt, herbs.
Peel and grate the carrots on a coarse grater. Cut apples and cucumbers into thin slices. Combine all products with seaweed, salt, add sour cream and mix. When serving, decorate with eggs in the form of slices and sprinkle with parsley.

Bon appetit and stay healthy!

Edible algae are represented by 30 species, most of which are inhabitants of the seas and oceans. They are consumed both raw and after cooking. In addition, gelling agents and thickeners are produced from them on an industrial scale.

In total, more than 45,000 species of algae are known, they differ in color, shape, size and habitat.

Algae Benefits

Edible species are often referred to as "sea vegetables" because they contain many substances important for health. They are rich in dietary fiber, complete proteins (which contain all the essential amino acids), iodine. According to the composition of micro- and macroelements, algae are similar to human blood.

Edible algae are widespread among the Japanese, because they contain a significant amount of minerals (calcium, magnesium, iron) and vitamins (A, C, E, carotene, B 12, K, PP). Brown species are even more useful, because they enrich the body with phlorotanins, which have antioxidant and antibacterial effects, and are radioprotectors.

Any edible seaweed improves immunity and overall well-being. In addition, the product has an anti-inflammatory and antimicrobial effect, helps in the prevention of cardiovascular diseases, thyroid problems. It improves the functioning of the nervous and other systems.

What algae are edible?

Brown "seaweed" - kelp - a genus of edible algae, which has been used for many centuries by peoples living near the sea. It is beneficial due to its high content of iodine and vitamin C.

Nori is a red seaweed that has been consumed in Japan for a long time. In the world, she became famous after the growing popularity of rolls. Nori is distinguished by a high content of iodine, iron, phosphorus, as well as vitamins B12, A and D.

All types of edible algae of the genus Fucus are rich in vitamins A and D, iron, calcium, potassium, silicon and other elements.

Spirulina is a green algae. The proteins of this “sea vegetable” contain all the essential amino acids, it also contains vitamins and minerals.

Undaria pinnate, better known as Wakame, is a green algae that is a traditional food in Japan and Korea. It is rich in EPA (polyunsaturated 3-omega acid), as well as thiamine and niacin.

Rodimeria are red edible algae, a traditional food in Iceland. It is a source of iodine and other important substances, useful in diseases of the gastrointestinal tract, and is used in cosmetology.

Carrageenan is a red algae known as Irish moss. It is widely used as a nutritious and healthy food.

What algae are edible other than those described above? Chlorella, nutritionally superior to wheat, mozuku, kombu, which is rich in glutamic acid and amino acids, carola, etc.

How to cook seaweed?

Today, many recipes have been invented with this product, edible seaweed is the most common in Japanese cuisine. The most useful use option is the preparation of various salads. "Sea vegetables" can simply be poured with olive oil, sprinkled with spices and sesame seeds, they also go well with vegetables and fruits.

Due to the fact that algae have an extraordinary taste, they diversify the usual menu. They are fried, boiled and subjected to other types of cooking, combining with meat, fish and other products.

Edible algae, whose names are widely known, are used to make soups, sushi and rolls are made from them. Some species are used as a condiment or as an organic substitute for salt.

Edible algae:

Marine and freshwater algae have long been used in cooking, especially where it is convenient to get them: in island states, in coastal areas and near the shores of large lakes. All algae are rich in vitamins, easily digestible proteins and valuable minerals. Algae in cooking not only feed, but also treat. Numerous nutritional supplements that improve human health are made from dried and powdered algae. Of the variety of algae, the number of species of which exceeds thirty thousand, about thirty are used for food.

Algae contains iodine, phosphorus, potassium, bromine, cobalt, arsenic, radium, manganese, iron, magnesium, sodium, sulfur compounds, nitrogenous substances. Seaweed in cooking is rich in vitamins (A, B1, B2, B12, C, D, E, carotenoids) and polysaccharides (alginic acid). Iodine, in addition to improving the functioning of the thyroid gland and brain activity, helps protein assimilation, the absorption of phosphorus, iron and calcium, activates the work of several enzymes, reduces blood viscosity, which, coupled with the ability to reduce cholesterol, significantly reduces the risk of atherosclerosis, heart attacks, strokes and vascular diseases. The complex of phytohormones contained in edible algae, especially in kelp, stimulates the renewal of the mucous membranes of the nasopharynx, intestines and genital organs. Compounds of iodine, bromine and chlorine are natural antiseptics, and these properties are often used by residents of coastal areas. Algae polysaccharides absorb and remove toxins from the body. Sea kale, having juice properties, improves the digestibility of food.

In addition to useful elements, algae contain a huge amount of other substances that are not very necessary for the human body, and even dangerous. Algae is a unique marine "water treatment plant". It is no secret that the water in the ocean is close in composition to human blood, and algae, filtering it, extract the substances in it from the water. Naturally, the suitability of the algae themselves for food also depends on the quality of the water. When buying seaweed, you have to trust the manufacturer and hope that it is harvested in clean waters.

There are several types of edible algae:

• kelp
• fucus
• purple
• ulva
• spirulina
• rhodimenia

Japanese edible algae are better known around the world by the names given to them in Japan:

• konbu
• wakame
• hijiki
• kanten
• umi budo

Algae in cooking can be divided into brown, red and green. The brown ones include kelp (as well as subspecies: arame, kombu and others), hijiki, wakame and limu. Reds are called dals, porphyry (aka nori), carrageenan and rhodium. Greens are ulva (sea lettuce), monostroma (aonori), umi budo (sea grapes) and spirulina.

The most famous seaweed in Russia is kelp or seaweed. In Soviet times, pyramids of penny canned seaweed salad stood in every store. Against the background of a shortage of other products, the citizens of the USSR developed both dislike for an affordable, but specific product, and respect. Perhaps everyone knew seaweed salad, but only a few loved it.

Canning significantly changes the taste of algae, reduces the content of vitamins and minerals, so you should pay attention to dried or fresh algae. For cooking, seaweed is usually boiled (this does not apply to cooked or canned cabbage). Take 1 part seaweed to 5 parts water, lightly salt and boil for a few minutes.

The kelp family of algae has about 30 species. In the Far East of Russia, seaweed grows in large quantities. In some countries (Japan, China and Korea), kelp is grown on purpose. By the way, the Sea of ​​Okhotsk is considered the best place in the world for the extraction of these algae.

Fucus- northern algae growing in the White Sea. This seaweed is more healthy than tasty, so it is usually used as a supplement. Fucus contains the whole spectrum of vitamins (A, B1, B2, B3, B12, C, D3, E, K, F, H), rare trace elements (iodine, selenium, barium, zinc, magnesium, sulfur and 36 more elements) , folic and pantothenic acids, polysaccharides, amino acids, Omega-3 polyunsaturated acids. Fucus effectively fights fat deposits, reduces cholesterol levels, regulates lipid and purine metabolism. Fucus tends to absorb salts of heavy metals, so you need to be sure of the purity of the water where the algae was collected. The same property is used to remove unnecessary elements and toxins from the body.

Purple or nori- brown algae, from which plates for sushi and rolls are made, are as useful as their other counterparts. About 25 types of porphyry are known, most of which are used in Japanese cooking. All of them have a rich set of vitamins and minerals.

Ulva or sea salad is used as a side dish for seafood dishes. It is found in warm seas, for example, in the Black Sea.

reddish algae dals- a favorite delicacy of the Irish, making appetizers, soups and salads from it. Dulse is found in the Atlantic and Pacific Oceans. The taste is slightly astringent. As a rule, dals are dried and sold in this form. For cooking, dals are soaked in cold water for about 20 minutes and boiled. Dulse can be fried in oil and stewed with vegetables.

Seaweed limu very popular in Hawaii. They are usually eaten fresh or salted. Among the Hawaiians, limu is a joint meal at which disputes, claims and grievances are resolved. A large pit breaks out in the sand, in which a fire is made, then flat stones are placed on hot coals and red-hot. After the fire is extinguished, layers of algae are laid on the stones, and shellfish, potatoes, onions, corn and seasonings are placed on top. From above, everything is again covered with algae and covered with a wet tarp for an hour and a half. When everything is ready, this common dish is eaten right there, on the shore.

Rodimenia. This type of red algae is mentioned in the Icelandic sagas of the 10th century. Seaweed was a delicacy and was eaten by all the inhabitants of Iceland. Rodimia was harvested in August, dried during the first autumn month and eaten during the cold season instead of greens and vegetables. Now this algae is added to salads, fish dishes and used as a filling for pies. In Iceland, rhodium is still considered the main source of vitamins and a cure for many diseases of the digestive organs.

Spirulina are blue-green algae that grow in Lake Chad (Africa) and in Lake Texcoco (Mexico). In the composition of these algae, up to 68% protein, that is, three times higher than in meat. Spirulina algae are trying to grow artificially in warm brackish water.

Traditional Japanese cuisine cannot do without algae. The six main algae have several subspecies, so in total, about 30 different algae and products from them are involved in Japanese cuisine. In Japan, seaweed is part of the daily diet and is often sold fresh or dried. In any case, the inhabitants of Japan have the opportunity to cook from fresh seaweed, rich in minerals and vitamins. All Japanese names have analogues of generally accepted biological ones, but for better orientation in the names of Japanese culinary dishes, the original names are used.

Konbu (kombu). This large brown algae with a leaf length of more than 20 meters and a width of up to 30 cm contains a lot of glutamic acid, due to which it has a bright taste and delicate aroma. Konbu is rich in calcium, iodine and vegetable fiber. The seaweed is dried and sorted - the best parts are used for food, and the rest goes to make dashi broth. Many interesting appetizers are made from konbu, like our “seaweed salad”. Eat, cut into thin strips, with rice or add to soup. The main purpose of konbu is dashi broth and flavoring of rice for sushi. Sometimes konbu is stewed with vegetables and fish. Dried konbu has a slight whitish coating, which is normal. Wipe the surface with a napkin, soak in lukewarm water. When the seaweed swells, they can be cut and cooked. Usually cut into strips 15 long and 2-3 cm wide, bandaged and boiled until tender. Try rolling konbu into rolls with fish fillets or vegetables in the middle. Tie the rolls with thin strips of konbu for fastening. Rolls can be boiled or stewed.

Nori (porphyry). Due to the continued popularity of Japanese cuisine throughout the world, including Russia, nori seaweed plates are known to every sushi and roll lover. Paper-thin, dried nori seaweed is an indispensable component of many types of sushi and rolls. Nori seaweed is rich in vegetable proteins, vitamins and minerals. Nori has a slightly smoky flavor, the aroma is oceanic, subtle and deep. There are 2 types of nori - dark green shiny and reddish. The most delicious dark nori is used to make sushi rolls and onigiri rice balls. Finely chopped nori garnishes soba noodles. For cooking, nori is slightly heated over a fire so that the seaweed is evenly “fried” and becomes crispy and crumbly. When rolling the rolls, place the elevator on the rolling mat with the shiny side, i.e. the dull side should be inside the roll.

Wakame. Brown-orange algae lives on rocks and underwater rocks. Collected from spring to early summer. Wakame contains almost no fats with a high content of vitamins and minerals. The fresh taste and crunchy structure of the seaweed makes it similar to vegetables. Wakame is often used in soups or as a salad, sometimes added to stewed vegetables. Algae are sold, as a rule, dried, therefore, to prepare them, it is necessary to soften them in warm water, immersing the algae in it for 15-20 minutes.

Hijiki. Rich in vitamins and minerals, hijiki algae, like all its relatives, does not contain fat, has a lot of iodine and calcium in its composition, is rich in fiber and has a very delicate oceanic taste. The structure of the algae is quite rigid. Most often, hijiki are fried in vegetable oil and then stewed with vegetables and soy sauce. Hijiki are used as decorations for other dishes (seaweed really looks very colorful).

Kanten. From this algae, the substance agar-agar is isolated, which is necessary for the preparation of jelly. Kanten is rich in fiber, vitamins and minerals, while it has practically no calories, which is why the abundant use of this algae helps to lose extra pounds. Kanten has the lightest and most pleasant smell of all algae, most often sold in powder or in the form of dried sprigs. As a rule, the gelling property of kanten is used in cooking. This property is especially valuable in traditional Asian dishes or vegetarian food. Traditional European gelatin is obtained from animal products, while the gelling agent of Asian cuisines is obtained from kanten seaweed. Kanten, or rather seaweed powder soaked for 20 minutes in warm water, is added to soups for thickening or to traditional Japanese sweets, such as anmitsu.

Umi budo or sea grapes are harvested only in the coastal areas of the Japanese waters. Sometimes these beautiful algae are called "green caviar" or "sea caviar" for the property of round sheets to burst in the mouth, like eggs. The taste of algae is salty, thin. Umi budo is very good for the skin and complexion.

A lot of vegetables (mostly raw) are combined with seaweed. Try making seaweed with mushrooms, apples, or beets. You can fry them in Asian style in oil and stew them, or you can cool them and prepare a cold appetizer for vodka or genie. The mayonnaise sauce loved by many, especially industrial production, not only does not decorate a seaweed dish, but also makes it unappetizing in appearance, and the original taste of seaweed is distorted by an abundance of acetic acid. Try making a seaweed pesto with olive oil, salt, and crushed walnuts, or another vegetable oil-based sauce.

Algae has no obvious contraindications, but some diseases require careful use. Algae is not recommended for children (under 12 years old), pregnant and lactating women. People with impaired kidney function, thyroid gland, gastritis and stomach ulcers should consult a doctor and in any case eat seaweed dishes with caution. Our body often tells itself what it needs, and a characteristic sign that the body lacks iodine will be the desire to eat seaweed when it smells, or vice versa: the absence of such a desire may mean that there is enough iodine. Listen to your feelings when choosing. Try to buy fresh or dried seaweed. Remember that homemade seaweed salad, although it will take you a little more time, will be much tastier than canned. Eat seaweed in moderation. Try pairings with vegetables and different types of rice. Some seaweed goes well with pasta and almost all make a great appetizer or main ingredient in salads.

Edible algae have been used in oriental cooking for many centuries, but they are extremely rare in the daily diet of Russians. This is largely due to the culture of food, and in some cases - the lack of information. Let's see what types of algae can be easily bought in our country and how they can be useful.

Despite the fact that scientists identify more than thirty thousand species of freshwater and seaweed, no more than thirty are eaten. In cooking, they are divided into red ones, which include nori, rodimia and carrageenan, brown ones - including arame, kombu, hijiki and wakame - and green ones: monostroma, ulva, spirulina and umi budo. We propose to talk about the most popular types of seaweed in Japan, Korea and China: nori, hijiki and wakame.

Nori

The same nori leaves, from which plates for sushi, rolls and onigiri are prepared, belong to the genus of porphyry. Initially, the term nori had a broad meaning. This concept included most of the edible algae, including hijiki. The first mention of nori is found in the annals of the 8th century. Initially, they were a paste, and in their usual form they appeared only in the Edo period.

Despite the fact that all algae are enriched with iodine, in nori its content is much lower, which, in turn, reduces the risk of an excess of iodine in the body. Nori is believed to contain either a bioavailable form of vitamin B12 or cyanocobalamin analogues that can inhibit vitamin B12 dependent enzymes. Therefore, it is impossible to say unequivocally whether this vitamin is successfully absorbed by a person. Also, nori algae are enriched with vitamins A, B1, B2, B12 and D, and the composition of minerals, in addition to iodine, includes iron, calcium and phosphorus.

Despite popular belief, the calorie content of nori is quite high: about 349 kcal per 100 grams of the product, and proteins, fats and carbohydrates - 46.1 g, 0.1 g and 41.0 g, respectively. When buying nori sheets for cooking, you should consider their grade. There are three of them in total: A, B and C. The best, A, does not break when twisted. B and C are slightly different in color and may crumble.

Wakame

Wakame is a type of brown algae from the genus Undaria. They are commonly used in salads and have a slightly sweet flavor. These algae are most common in Japan and Korea. Since the 1960s, thanks to the popularity of macrobiotics, they have become known in the US and Europe. The main dishes in which wakame can be found are miso soup, as well as salads with tofu.

In Korea, there is an interesting tradition associated with wakame, or, as they are called there, miyok. Due to the content of calcium and iodine, young mothers consume seaweed in the form of soup. The same soup is usually eaten on a birthday as a reminder of the first food that the mother passed on to the child through milk. However, according to studies conducted in the United States, wakame does not even contain the daily requirement of calcium and iodine, which makes them not so indispensable.

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The beneficial properties of wakame include the presence of vitamin A, which promotes the production of collagen. In addition, the algae contains vitamins E, K, ascorbic and folic acid, as well as a large number of minerals. Wakame is a low-calorie product, and due to the presence of fucoxanthin, it is believed that these algae help burn fat. As a rule, wakame is sold dried, so it is recommended to soak them in warm water for 15-20 minutes before cooking.

Hijiki

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Hijiki, or brown algae, lives in the shallows near rocks and stones on the Pacific coast and in the southern part of the Sea of ​​Japan. Only young leaves are edible. New ones grow in place of the cut ones, so the “harvest” can be harvested for up to seven years.

Fresh leaves have a very pungent taste, and they are sold after they are boiled and dried in the sun. Therefore, just like wakame, hijiki must be soaked before cooking. Then they are washed and stewed or boiled for another half an hour. Hijiki goes well with seafood and fish. They are added to sushi rice and various sauces.

The health benefits of hijiki include magnesium, potassium, fiber and fucoxanthin, as well as vitamin A. According to some studies, they contain five times more calcium than milk. These algae also have "pitfalls". Hijiki contains inorganic arsenic, which contributes to anemia and problems with the liver and stomach. In some countries, such as Canada, the UK and New Zealand, experts advise to stop eating this algae. In turn, studies by the Japanese Ministry of Health have shown that to exceed the daily dose of arsenic, you need to eat more than 4.7 grams of hijiki, while the Japanese are limited to only 0.9 grams per day.

Algae is a source of vitamins and microelements, especially rich in iodine, and therefore, in conditions of total iodine deficiency in Russia, it is certainly useful for almost everyone. However, algae are a very heterogeneous group of plants, which are united by the place of growth - reservoirs. Algae differ in appearance, nutritional value, method of preparation. People who traditionally eat algae for food can easily name dozens of varieties of these plants and how they are prepared. Let's be realistic and talk only about kelp (seaweed) sold in Russian stores.

Dried kelp

Dried kelp is considered the most useful, as it retains almost all of its beneficial properties and can be stored for a long time without losing its valuable properties. But in order for it to really benefit the body, it must be used correctly.
1 way. Mix dry kelp with sea salt and dried dill, grind evenly (preferably in a mortar) and consume, adding to prepared dishes instead of regular salt. 2 way. Soak dry kelp for 6-10 hours in clean water. During this time, seaweed will swell and increase in volume by 5-6 times. Then it should be boiled for 20 minutes, so that the seaweed becomes soft, but retains its shape. After that, add salt, vegetable oil and eat as a salad or warm as a side dish for fish.
3 way. Seaweed for sushi - nori. They are sold in the form of dried plates. They do not need to be cooked and soaked. The sushi filling is placed on one sheet and carefully wrapped right before use.

Frozen kelp

There are two types: raw and boiled. The fundamental difference is that the first one should be boiled after defrosting, and the second one does not need to be boiled, it can be used immediately for cooking. Frozen kelp after defrosting should be thoroughly washed to remove sand and excess salt (if used), and then add spices and oil to taste, or use as a side dish for fish dishes or seafood.

Canned kelp

Most often in our country they buy canned kelp. At the same time, the Far East in metal cans is considered the most valuable. She is natural wild. Other than kelp, canned food usually contains only salt and water. But seaweed in plastic jars is, most often, Japanese seaweed grown artificially and cooked using preservatives E400 - E406, E 421. If you bought seaweed in a metal can, then you need to add vegetable oil and salt with spices, as in its natural form you may not like it. In plastic containers, ready-made salads are most often sold, which are consumed immediately.

Wild or farmed kelp?

It is believed that kelp in the second year of its development has the greatest value. At this time, its leaves become large, fleshy and have time to accumulate all the useful substances. In the conditions of an accelerated pace of life, kelp began to be grown artificially, in special sea gardens. In this case, the crop is harvested annually, when the leaves reach the desired size. However, such sea kale, although it has a familiar taste, contains practically no useful substances. Unfortunately, this will not be written on the packaging of kelp.

In the store or "from the hands"?

Sea kale is a plant that has the ability to "absorb" harmful substances. Therefore, if it grows in an ecologically unfavorable reservoir, then it becomes more harmful than useful. Therefore, it is best to buy seaweed from a seller who can provide documents for kelp and permission to sell it.

How much seaweed can you eat?

With kelp, the principle "the more the better" does not work. Properly grown and cooked seaweed contains a lot of iodine, and therefore you should not consume it in quantities greater than 250 grams per week.