Alga
Nutritional value of algae
Kombu seaweed and raw, 100g Wakame raw, 100g Dulse and nori dried, 10g
calories 43 45 21.7
protein 1.7 g 3.0 g 3.6 g
carbohydrates 9.6 g 9.1 g 2.4 g
lipids 0.6 g 0.6 g 0.2 g
Dietary fiber 1.3 g 0.5 g 0.2 g
A few words on algae
Algae are a diverse group comprising hundreds of plants living in fresh or salt water. One could say that these aquatic vegetables. Their size varies from less than a millimeter for microscopic algae, a few hundred meters for giant kelp. In this sheet, we have not used spirulina and other microscopic algae, which are most of the food supplement of the food itself.
Usually classifies edible seaweed by their color: green, brown and red. The most common are commercially sea lettuce, sea hair, dulse (seaweed rhodyménie webbed or small), Irish moss (or carrageenan, which is pulled carrageenan), beans or seafood spaghetti, nori (or porphyry, used for sushi), wakame, hijiki, kelp and kelp.
The benefits of algae
Cancer. Studies have shown that different algae or their compounds had the ability to prevent the development of mammary tumors in animal8 and induce the death of certain cancéreusesin vitro9,19,20 cells. The algae, which tend to oppose estrogen, may constitute a protective factor in the development of hormone-dependent cancers like breast or prostate13,21.
Epidemiological studies show that populations consuming an Asian type of diet have a lower incidence of these cancers compared to people with a North américaine10-12 type of diet. This has been largely attributed to the high soy consumption in Asians, but the high consumption of seaweed in this population could also play a role. In addition, iodine and selenium deficiency, two abundant nutrients in algae, could play a role in the formation of sein14 cancer. However, the actual role of algae in the prevention of hormone-related cancers remains unclear.
General health. We know that regular consumption of vegetables (including algae) helps to maintain good health and prevent a host of diseases. The particular action of algae on cardiovascular disease, diabetes, high cholesterol and high blood pressure among others is due to the antioxidants, fiber and plant sterols they contain.
That contain algae?
antioxidants
Several extracts of brown, red and green algae grown in Europe and Asia have demonstrated antioxidant activity in vitro1. Their composition in antioxidants and antioxidant capacity varies according to several factors such as the depth where they grow and their exposure to ultraviolet (UV). Algae contain various antioxidants including carotenoids (lutein and zeaxanthin), flavonoids (catechins), phenolic acids (tannins) and certain vitamins (especially vitamins C and E).
Carotenoids
It has been shown that fucoxanthin (a carotenoid extract from wakame) could decrease the viability of cancer cells vitro2 côlonin. In addition, fucoxanthin has recently been associated with the prevention of obesity in rat3. This effect is due to its action on a specific protein from adipose tissue of animals. For now, these results can not be transposed to humans, no study has not been conducted on the subject.
Fibres
Algae contain valuable amounts of fiber, particularly in soluble4 form. Depending on the variety, a portion of fresh algae can contain up to 8% of the recommended amount of fiber quotidiennement5. Dried algae, in turn, contain from 35% to 50% of their weight in the form of fibers. In general, a diet rich in fiber can help prevent cardiovascular disease, as well as control of type 2 diabetes and appetite. The fiber in seaweed may be more effective in lowering blood cholesterol and high blood pressure than other sources4.
The marine brown algae (Laminaria longicruris) that is found in the Gulf of St. Lawrence, specifically in Gaspesie, Quebec, are particularly rich in two types of soluble fiber: laminaran (an indigestible sugar family β-glucans) and fucanes22. These compounds have several biological properties intéressantes23. Laminaran would fight against tumors and modulate the immune response. Fucans have anticoagulant properties, anti-inflammatory and antiviral properties. A team of Quebec researchers observed that the algae harvesting period had an influence on their contents and laminaran fucanes24,25.
Phytosterols
Wakame and nori contain phytostérols6. These compounds resemble cholesterol chemically and prevent the absorption thereof in the body. The consumption of phytosterols may reduce cholesterol levels in the blood, especially LDL cholesterol (bad cholesterol) 7. By cons, to observe such effects, large quantities of dried seaweed should be consumed quotidiennement6, and until now no study has assessed the impact of consumption of phytosterols algae on blood cholesterol.
Omega-3 sources: microalgae or salmon?
A study in men and healthy women showed that DHA (a type of omega-3), whether from cooked salmon oil capsules extracted from marine microalgae is nutritionally equivalent. DHA concentrations measured in plasma and red blood cells of study participants were similar they consumed salmon or Omega-3 capsules from marines26 algae.
Fucoidan
An in vitro study published in 2010 show that fucoidan (a sugar found in marine brown algae) induces death of human leukemia cells thanks in part to the production of nitric oxide (NO) 19. The authors mention that fucoidan could increase the effectiveness of traditional chemotherapy agents to cause the death of cancer cells. In another in vitro study, fucoidan has destroyed cancéreuses20 breast cells. According to the authors, fucoidan is a promising compound in the breast cancer prevention and its therapeutic value worth analyzing.
Omega-3 in algae?
Algae discussed in this sheet contain very little fat. They therefore can not be considered as an attractive source of long-chain omega-3 fatty acids (EPA and DHA) which contribute to the proper functioning of the heart and cerveau28. However, the microscopic algae which fish feed did very rich. They serve also to the production of omega-327 supplements.
Iodine
The iodine is a constituent of the thyroid hormones necessary for the regulation of growth, development and metabolism. By cons, too high iodine concentrations may cause malfunctions of the thyroid gland. Despite the relatively high amounts of iodine in the nori its usual consumption does not present any significant health hazard. By cons, it is recommended that people regularly consuming algae to choose those containing less iodine, such as sea lettuce, porphyry (Japanese nori) and dulse. One or two sheets of nori (equivalent to 8-15 sushi) are sufficient to meet the daily requirement of iodine.
Vitamins and major minerals
vitamin B2 : Dulse and raw nori dried and are excellent sources of vitamin B2. Raw wakame is an excellent source for the woman, but a good source for humans. Kelp (kelp) and kombu wines are good sources.
Vitamin B9 : Algae are all excellent sources of vitamin B9.
Vitamin C : Dulse and nori floods are excellent sources of vitamin C to the woman, but good sources for humans. Dulse and nori dried are good sources.
vitamin K : All algae except dried dulse and nori, are excellent sources of Vitamin K.
Copper : Dulse, nori and wakame wines are excellent sources of copper. Dulse and nori dried and kombu wines are good sources.
Iron : Rhe raw kombu and wakame are believed excellent sources of iron for humans and good sources for the woman. Dulse and raw nori dried and are good sources of iron for humans and sources for the woman.
Manganese : Dulse and raw nori, dried and raw wakame are excellent sources of manganese. and kombu wines are good sources for Women and sources for humans.
Magnesium : The kombu and wakame are believed excellent sources of magnesium.
vitamin B5 : Raw wakame is a good source of vitamin B5.
Calcium : The kombu and wakame wines are good sources of calcium.
Phosphorus : Raw wakame is a good source of phosphorus.
Zinc : Dulse and nori wines are good sources of zinc for the woman.
Bioavailability of vitamin B12 algae
Vitamin B12 found in seaweed is often considered inactive and therefore not absorbed by the body. Researchers have yet shown that the nori contain appreciable amounts of vitamin B12 biologically active15. Rats with vitamin B12 deficiency were given a diet enriched Nori for 20 days; the researchers observed an increase in vitamin B12 levels in their foie16. It must still be noted that these results in animals are not necessarily applicable to humans. The absorption and metabolism of vitamin B12 from marine plants such as seaweed, have to be evaluated in humans.
The seaweed drying method could likely influence the bioavailability of this vitamin. The drying air would B12 "inactive" while the lyophilization (freeze-drying) would not have this effet16. In light of these studies and given the different varieties of algae consumed, it is advisable not to rely on algae to meet our daily requirement of vitamin B12. Vegetarians, whose intake of this vitamin is often deficient, will have to turn to other foods (especially foods fortified with this vitamin, such as soy milk) to meet their needs.
Precautions
Hijiki and arsenic
The Canadian Food Inspection Agency advised to avoid consumption of hijiki seaweed (black seaweed, slightly bitter, sold dried) 18. Inorganic arsenic content thereof may exceed the acceptable daily rates, even when consumed in small amounts. Among several algae samples analyzed, including dulse, laver and the Japanese kelp (kombu), only the variety hijiki contained a high content of inorganic arsenic. Exposure to high concentrations of inorganic arsenic has been associated with gastrointestinal problems, anemia and liver damage.
Anticoagulants and vitamin K
Seaweed contains large amounts of vitamin K, necessary inter alia to blood clotting. People taking anticoagulants (eg Coumadin®, and Warfilone® Sintrom®) should adopt a diet in which the vitamin K content is relatively stable from one day to another. For these people, the algae should not be eaten as a main course (a meal of sushi, for example). It is advisable for people on anticoagulants to consult a nutritionist or a doctor to know the food sources of vitamin K to ensure a daily supply as stable as possible.
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