Superfoods

The algae

Nov 13, 2023

Often misunderstood as mere pond greenery, it is in fact a true powerhouse of nature – the algae. This superfood, which comes from the water, is rich in essential nutrients such as protein, vitamins, and minerals. It is one of the few plant-based sources of omega-3 fatty acids, which are normally associated with fish oil. This nutrient density makes algae an ideal food for people seeking a balanced and healthy diet.

But it's not just the intrinsic qualities of algae that are compelling; their processing versatility is also impressive. Algae extracts can be found in the list of ingredients in high-quality cosmetic products, where they are valued for their moisturizing and antioxidant properties. In the food industry, algae are used as thickeners and stabilizers, while innovative startups are researching them as a basis for biodegradable packaging—a step that could help reduce plastic pollution.

The role of algae in energy production is also noteworthy. Research projects are investigating the possibility of producing biofuels from algal biomass, which could serve as a renewable energy source. This promising technology is still in its infancy, but demonstrates the potential of algae to contribute to the energy transition in the future.

But why are algae still so undervalued in some parts of the world? One of the reasons could be its image problem. Algae are often associated with negative connotations such as dirt and pollution, which is primarily due to ignorance. Education and awareness can help address this and highlight the potential of algae as a superfood and ecological resource.

To correct this image, we need to start seeing seaweed in a new light. Instead of viewing it as a nuisance on the beach, we should appreciate it for what it is: a sustainable resource with enormous benefits for our health and the environment. It's time for seaweed to receive the culinary and environmental recognition it deserves in our latitudes, too. Therefore, in this blog post, we'll explore all the nutritional benefits of this fascinating plant.

The different types of algae

Algae are found in almost all waters around the world, exhibit impressive adaptability, and appear in a wide variety of shapes, colors, and sizes. From the microscopic phytoplankton that form the base of the aquatic food web to the large, forest-like kelp forests that populate coastlines, the diversity of algae is almost infinite.

There are basically three main categories into which algae are divided: green algae, red algae, and brown algae. Each of these groups contains thousands of individual species, many of which are suitable for consumption. Green algae, such as the well-known chlorella, are rich in chlorophyll and have a strong presence in freshwater systems. Red algae, which includes the popular nori sheets, are particularly known for their deep, vibrant colors and are frequently used in Asian cuisine. You probably know them as the green wrapping on a sushi roll. Brown algae, including the versatile kelp varieties, are often the base of seaweed salads and other dishes.

Edible seaweed has a firm place in the culinary traditions of many coastal cultures. In Japan, for example, seaweed such as kombu, wakame, and nori are essential components of the daily diet and are valued for their flavor and health-promoting properties. Edible seaweed is also gaining popularity in the Western world. It is incorporated as a nutrient-rich ingredient in smoothies, salads, and even baked goods.

The nutritional benefits of algae are undeniable. Not only does it provide a wide range of vital nutrients, but it's also a sustainable, plant-based protein source that can contribute to maintaining our health and the planet.

Algae and their nutrients

The fascinating world of algae offers a kaleidoscope of nutrients that make them an extraordinary superfood. Each species of algae brings its own unique benefits.

Let's start with green algae, specifically chlorella and spirulina. These algae species are known for their high protein content, which includes all essential amino acids, which is unusual for plant sources. These proteins are crucial for the construction and repair of tissue in the human body.

Red seaweed, such as nori, often used in sushi, is an excellent source of iodine. Iodine is essential for healthy thyroid function, which regulates metabolism. Red seaweed also contains significant amounts of calcium, which is essential for strong bones and teeth.

Brown seaweed, including species like kelp, is rich in alginic acid, which acts as a fiber and aids digestion. They also contain fucoidan, a compound believed to have anti-inflammatory and even cancer-preventing effects.

But it's the omega-3 fatty acids found in all types of algae, especially EPA and DHA, that stand out. These fatty acids are crucial for cardiovascular health, as they help lower blood pressure and reduce the risk of heart disease.

Algae are also a source of antioxidants such as vitamins C and E, as well as beta-carotene, which protect the body from harmful free radicals. These antioxidants help slow the aging process and strengthen the immune system.

Finally, there are minerals such as iron, magnesium, and zinc found in algae that perform essential functions in the human body. Iron is important for blood formation, magnesium supports over 300 biochemical reactions in the body, and zinc plays a central role in the immune system.

How can I best use algae?

Algae are not only a source of valuable nutrients but also a culinary versatile food. Their uses are as rich as the sea itself.

Classic sushi is a great way to get started with seaweed cooking, but seaweed can be much more than just a wrapper for rice rolls. It can be used in salads, soups, smoothies, and even snacks. Dried seaweed flakes can be added to a variety of dishes as a seasoning, lending them an umami-rich, salty flavor that pairs particularly well with rice and noodle dishes.

Another option is to use algae powder, which can be easily stirred into smoothies or sauces and offers a quick way to give dishes a nutritional boost.

Here are two simple recipes you can try at home:

Preparation:

1. Start by soaking the dried wakame seaweed in warm water for about 20 minutes. Make sure it's completely covered and stir if necessary to ensure even swelling.
2. While the seaweed is soaking, you can prepare the dressing. Take a small bowl and combine soy sauce, sesame oil, rice vinegar, and sugar. Stir these ingredients well until the sugar is dissolved.
3. After the seaweed has had enough time to swell, drain the water and rinse the seaweed under cold running water. This helps remove excess salt and refresh the seaweed.
4. Gently squeeze the water out of the seaweed and then chop it into bite-sized pieces.
5. Place the chopped seaweed in a medium bowl and pour the prepared dressing over it. Mix well so the seaweed is evenly coated.
6. Let the salad stand for a few minutes to allow the flavors to develop.
7. Just before serving, sprinkle sesame seeds and finely chopped spring onions over the salad as a garnish.