A short guide to seaweed consumption

Seaweed or sea vegetables have been gaining popularity in recent years, particularly because of their benefits. Despite their greater accessibility, they remain little known. This is why we offer you a short guide that will demystify this marine food. 

The role of algae and their benefits

Seaweed has been on the menu of Pacific peoples and the vast majority of Asians for several hundred years. Most edible algae are of marine origin, so freshwater algae is mostly toxic. This is one of the reasons why, before the start of international food trade, seaweed was not on the menu of Westerners.

Some algae are edible, while others are used more in the processing industry or in childcare, as fertilizer.

In cooking and alternative medicine, seaweed is considered a superfood since it has a multitude of health benefits. Algae are a source of:

• Dietary fiber;
• Iodine: an essential mineral for thyroid health;
• Electrolytes and a multitude of marine minerals; 
• Vanadium: a mineral that preliminary research suggests may prevent the onset of type 2 diabetes;
• Plant proteins and vitamin B12 (sought after by vegans);
• Plant iron: easily absorbed by the body;
• Zinc: essential for immune and reproductive health;
• Omega 3: plant source.

In addition, algae has beneficial properties for:

• Cardiovascular health: algae have an anticoagulant and antithrombotic action, in addition to reducing cholesterol levels, particularly bad cholesterol (LDL);
• Fight cancer: anti-inflammatory and antioxidant properties help fight inflammation and oxidative stress, two major culprits in triggering many cancers;
• Estrogen: regulates the production of estrogen and reduces the risk of breast cancer linked to excess estrogen. 

Seaweed in cooking

Each seaweed has its own taste, shape and texture. Although there are more than 10,000 varieties, a few have particularly stood out in cooking. These are classified by color, according to their origin and property.

Brown seaweed is used in very versatile ways in cooking and includes:

• Arame : a tender-tasting algae, forming long filaments and often used in making salads;
• The kombu : a dark seaweed often available in leaves, used to season dishes;
• The wakame : cousin of kombu, used in soup recipes miso ;
• Aleppo : having a bright green color, available in flakes for seasoning;
• The hijiki : an almost black algae, which resembles a spaghetti-type pasta.

The best known red algae are:

• The little seaweed : a tender and chewy purple-colored algae;
• The nori : a seaweed well known for making sushi;
• Agar-agar : a gelatinous substance, often used in vegan cooking to replace bovine gelatin.

Blue-green algae are growing in popularity and include:

• Chlorella : rich in proteins and trace elements, greatly popularized in recent years;
• Spirulina : particularly rich in vitamin B12, now one of the best-selling natural health products;
• Green caviar : still little known to Westerners, a very popular algae in the Philippines.

You should try different kinds of seaweed in a variety of recipes to discover your preferences. To make your life easier, we offer three recipes featuring this superfood. Come see us at La Boite à Grains for expert advice and what you need for your recipes. We are here for you!

Good discovery!

Véronique Cousineau, ND, RHN