Brown algae are a type of algae with particular properties. How do they benefit health? How safe is it to consume them? We’ll tell you.
Seaweed has become part of our diet and if you have not yet done with them, here you will learn why you should already enjoy these special foods.
In the West, algae has not been part of the plates, with exceptions such as some areas of the oceanic coast. In the East, however, as in China and Japan, algae are part of the diet and several of them are considered medicinal foods.
There are different types of edible algae, in this article we will deal with brown algae among which the genera Laminaria, Undaria and Hizikia stand out. There are about 265 genera of brown algae with about 1500-2000 mainly marine species. Let’s see what are the benefits of brown algae and leave doubts regarding some questions such as: Do they have a lot of salt? Too much iodine? Toxic heavy metals? Calm: everything has an explanation.
TYPES OF BROWN ALGAE
Before getting into the subject, let’s see very briefly that there are different types of algae, commonly called brown, red, blue, green … In this article we are going to deal with brown algae belonging to the class Phaeophyta.
Among the main types of brown algae used as food we have:
- Laminaria spp., Sacharina spp., with the common name of kombu seaweed.
- Undaria pinnatifida or wakame.
- Hizikia fusiform, also called hiziki or hijiki.
- Eisenia bicycles or arame
- Hamathecia elongate or sea spaghetti.
BENEFITS OF BROWN ALGAE
Seaweed is a very interesting food due to its high contribution of minerals, presence of soluble and insoluble fiber, omega 3 fatty acids, as well as its low caloric content.
Among the minerals, algae contribute to our diet sodium, potassium, calcium, magnesium, manganese, sulfur, phosphorus, chlorine, iron, copper and iodine. They also provide very interesting trace elements such as zinc, lithium, selenium, cobalt and fluorine.
The contribution of fiber of the soluble and insoluble type is a very interesting help, since algae when dry provide more fiber than foods such as vegetables or fruits.
By rehydrating algae, fiber displays its actions and benefits in conditions of the digestive system, cardiovascular system, in cases of overweight, diabetes, hypertension, improve the state of the microbiota and facilitate intestinal transit. Algae are satiating, soothe irritation of the gastrointestinal mucosa.
Seaweed is a source of omega 3 fatty acids EPA and DHA so they are important in our diet. EPA and DHA have beneficial effects on health, including minimizing cardiovascular risk, participating in the modulation of inflammation in cases such as arthritis, involved in brain functions and eye well-being.
Algae contain pigments such as chlorophyll but brown algae (or brown) have pigments of the xanthophyll type that are what give it the brown or brown color. Xanthophylls are the pigments that give the golden, ochre color to the leaves of trees in autumn.
SEAWEED AND SALT
Do algae have a lot of salt? Well, seaweed lives in salt water, therefore they provide salt (sodium chloride) and logically provide sodium and when they are dry, the salt is more “concentrated”. Therefore, dried algae should be hydrated and left to soak, changing the water several times before consumption.
If when you see the dried algae, you notice that they have salt, it also serves as a natural preservative, as is done with salted foods, therefore, you may want to change the water more times, to remove excess salt.
An “advantage” is that we do not have to add salt to the foods with which we prepare them. The algae themselves serve as a dressing.
IS IODINE FROM BROWN ALGAE HARMFUL?
This is a frequently asked question. Iodine is a mineral necessary for the proper functioning and development of our body. Therefore, the answer is no. Iodine from brown algae is not harmful in itself.
However, in excess, iodine can be a problem for some population groups.
There are studies that suggest that the high amounts of iodine found in brown algae (specifically in the group of Luminarias or kombu) could be counterproductive for certain people.
This fact would be related to the fact that an excess of iodine in the diet could affect hormone production by the thyroid, and induce a situation of hyperthyroidism.
Now, we must take into account, precisely the real number of algae that can be part of our diet.
Therefore, we are now going to focus on those population groups for which it is not recommended to eat brown algae, especially kombu algae (Laminaria japonica, Saccharina japonica).
BROWN ALGAE: RECOMMENDED CONSUMPTION
A few years ago, it was considered that in countries like Spain the consumption of algae was not so high as to consider that they could be a source of high iodine in the diet.
However, society is changing and new eating habits are acquired. As a result of this and the safety studies, the European Food Safety Agency (EFSA) adapted its recommendations. Several countries, such as Spain and France have recommendations regarding the consumption of brown seaweed, especially kombu. These recommendations updated in 2021 by the Spanish Agency for Food Safety and Nutrition (AESAN) are:
- People with thyroid problems, or who take medicines containing iodine, should not take kombu seaweed.
- As a precaution, it is recommended to avoid in children who are logically in the growth and development phase, as well as in pregnant and lactating women.
SAFETY OF ALGAE AND TOXIC HEAVY METALS
You may be concerned about the issue of “toxic” heavy metals. Algae due to their structure and marine growth medium can absorb and accumulate toxic heavy metals such as mercury, cadmium or lead. Although the alginic acid contained in algae naturally can help our body eliminate toxic heavy metals, the recommendation is to avoid unsafe sources of algae.
We are aware of the poor state of ocean waters due to industrialization and pollution, so it is important to be very careful when acquiring algae for consumption. And of course, take care of the oceans.
As I usually say: read the labeling well when making the purchase. Waste time reading! and in preparing them well, to enjoy a delicious food with all its benefits for your well-being.