When talking about seaweed (macroalgas) in the field of food it is inevitable not to associate it with Asian cuisine, where its use is deeply rooted in the culinary tradition for centuries.
In countries such as China, Korea or Japan, algae are a usual part of the daily diet, used both as a condiment and main ingredient in a wide variety of dishes.
However, in recent years these vegetables are gaining great popularity in Western society. Thus, it is increasingly common to be used as a basis in salads, soups or sushi, both in restaurants and in homes.
Among the best known and consumed species are Nori algae (commonly used to wrap sushi), Wakame (popular in salads) and Kombu (used to prepare stews and broths).
Rich in macro and micronutrients
If, on the one hand, algae are perfectly integrated in gastronomy – especially in Asian -, from the nutritional point of view they also arouse a remarkable and growing interest. There is no lack of reasons for this, since these are foods rich in nutrients.
Specifically, algae contain an interesting amount of micronutrients, for example, several vitamins of group B and minerals such as iodine and iron.
In addition, they have proteins, and although their presence varies between the different varieties, some red algae species have a high protein value.
Red algae of the genus Asparagopsis.
On the other hand, the macroalgas incorporate Essential polyunsaturated fatty acids as the Omega 3, highlighting the eicosapentaenoic acid (EPA) and the Docosahexaenoic acid (DHA). To this is added its fiber contribution and its low caloric content, characteristics that contribute positively to health.
And finally, they contain some antioxidants such as polyphenols. These are molecules capable of counteracting oxidative stress, a process that damages the body’s cells, accelerates aging and favors the appearance of various diseases.
Your health and the planet
In addition to their nutritional benefits, it is also important to point out that marine macroalgas stand out for their value in terms of sustainability environmental.
Not only have a low carbon footprint, releasing little CO₂ (carbon dioxide), but also contribute to mitigating the mitigate acidification of seas and oceans, a phenomenon that seriously threatens marine ecosystems and the diversity of organisms that house.
To this we must add that, unlike other forms of agricultural or livestock production, macroalgas do not require cultivable land, fertilizers or fresh water, which significantly reduces its ecological impact.
All this has motivated the European Union to boost the investigation Around sea seaweed, increasing scientific knowledge about its properties and promoting its acceptance among the population.
Which ones do not better?
Despite health benefits that algae provide, we must be cautious, since many species, such as the Kombu brown algae, can have excess of iodinewhich makes its consumption not suitable for everyone.
The high levels of this mineral in the body can affect the function of the thyroid gland, so those people with thyroid alteration or that they eat medications containing iodine should avoid their consumption.
Nor is it advised in the child population, pregnant women and women in the breastfeeding period, since the effects that excess iodine could have in these groups may not yet be well known.
In addition, it is important to note that sea algae have the ability to accumulate heavy metals present in the marine environment, such as mercuryarsenic, cadmium or lead, which could represent a potential risk to consumer health.
In this sense, the Spanish Agency for Food Security and Nutrition (AESAN) advise against the consumption of the variety Hizikieasily identifiable by its black color and filamentous appearance, due to its high arsenic content.
Even so, it should be noted that this situation does not affect all algae species equally, and that heavy metal levels may vary significantly depending on the geographical origin and marine environment conditions from which they are collected.
An option with pros and some cons
In short, marine macroalgas are consolidating as a valuable food, both for their nutritional contribution and for their potential in terms of sustainability.
However, we must not forget that, although they are an interesting choice, their consumption is not exempt from risks. Therefore, it is not recommended to take them in excess or by the entire population.
In addition, it is still necessary to carry out more investigations to establish rigorously, what concrete species of algae and what origin can be incorporated completely safely to human food.
It is also necessary to continue advancing in the development of effective strategies that allow minimizing or eliminating the presence of compounds that are toxic, thus guaranteeing the safety of the consumption of these foods.
