“Eating algae is eating sun and nutrients”, enthuses Régine Quéva. The Breton author and lecturer is passionate about these marine plants, still little consumed in the West. In Japan, on the contrary, there is no lack of recipes integrating it as a vegetable in its own right. And for good reason. They are “nutritional bombs rich in vitamins, minerals, trace elements and even proteins”, explains the specialist. In a practical guide, entitled The superpowers of algae (ed. Larousse), she developed the list of virtues of these plants still unknown in France, and yet very present on our beaches (especially in Brittany).
Why eat seaweed?
“There are between 700 and 800 varieties of algae in French waters, all edible”, assures Régine Quéva. The blue white red park thus constitutes the largest field in Europe. But the industry is late in France. Only about ten are authorized for sale. Vitamins A, B, C and D, iron, calcium, magnesium, zinc and copper, fibers, antioxidants, omega-3s, amino acids … Yet algae are full of nutrients essential for the good health of the organism. Depending on the species, they have advantages for the functioning of the central nervous system, for the thyroid, digestion, blood, overweight, thinness, muscle mass or the skeleton.
Are there any contraindications?
A lot of iodine is concentrated in fresh seaweed. And even if they lose a large part of it when rinsing, they are not recommended for allergy sufferers or individuals suffering from hyperthyroidism. On the other hand, if you decide to put on your rubber boots and eat the algae that you have picked yourself, only eat those that are alive, that is to say fixed on a rock or in the sand. . The algae washed up on the beach, called “drifting”, capture heavy metals. So cut them in healthy and clean water. If necessary, their quality can be checked at the town hall.
Red algae, the most protein
The red pigments they contain give red algae anti-diabetic, immunosuppressive, anti-hypertensive and anti-tumor qualities. In addition to being rich in protein, they are also sources of calcium, potassium, phosphorus and magnesium.
- The dulse : rich in antioxidants (carotenoids), it also has many essential vitamins (A, C, E, B6, B9 and B12), as well as many trace elements (iron, copper, gold, silver and zinc). This gives it remineralizing, detoxifying and draining properties. With its high protein content (25 to 30% dry weight), the qualities provided are similar to those of soybeans. Its taste is slightly sweet, and can be compared to that of periwinkle or abalone.
- The nori : it breaks records in protein, with up to 47% of its dry weight. Proportions comparable to those found in eggs or fish. It also provides vitamin B12, essential fatty acids (omega-3) or even iron. The algae thus has healing, antioxidant and anti-inflammatory properties. Its flavor is smoky, so it can be compared to tea or mushrooms.
- the chondrus crispus : having few nutrients and taste, it is mainly cooked for its gelling molecules, called carrageenans. These sugars have antiviral qualitiesbecause they prevent infectious agents from entering the cell while strengthening the immune system. The seaweed also has calming properties on the mucous membranes. It is therefore recommended in cases of gastritis, nausea, indigestion, constipation and ulcers.
Green algae, the most protective
Green algae get a bad rap. The green tides of Breton beaches and the Sargassum invasions in Guadeloupe or Martinique have not contributed to giving them a positive image. However, they only give off hydrogen sulfide once they rot – hence the foul odor.
Fresh, their concentrations of vitamins and antimicrobial substances protect against aging. Their sulphated polysaccharides, in particular, prevent cardiovascular risks, stimulate the immune system, regulate cholesterol levels and intestinal transit. They are also rich in protein (20 to 30% of their dry weight).
- The sea lettuce : she is particularly known for her rich in magnesium, since 10 g are sufficient to reach the recommended daily ration. This quantity also covers the needs for iron, calcium, potassium and vitamins A, C, B3 and B12. Its taste would be similar to that of wood, artichoke or sorrel.
- THE’ao-nori : like sea lettuce, it concentrates magnesium, but more iron than his colleague. Its calcium content is such that it exceeds those of Parmesan or Comté. It is also generous in potassium. Its flavor is particularly iodized.
Brown algae, the most iodized
THE’iodine is essential to our organism. Only, our body organism does not synthesize it. Food therefore helps it to stock up on it … especially brown algae! This essential mineral they contain acts as a antiseptic. It helps in the synthesis of thyroid hormones, in the proper regulation of lipid metabolism. Its dark pigments, carotenoids, are also believed to decrease the viability of colon cancer cells and reduce the level of glucose in the blood.
- the sea bean : these “tagliatelle from the sea” are full of fiber, potassium and magnesium. Eaten fresh, they provide vitamin C, vitamin E and a lot of vitamin A. Antivirals, bactericides and stimulants for immunity, they would prevent ulcers and liver problems. These algae are eaten as easily as green beans, and have a salty, smoky taste.
- the Breton kombu : it is the most iodized algae. It is therefore necessary to have it bleached. A dry gram indeed provides iodine intake for more than a month. But it is also rich in fiber and protein. It would even be thefood richest in potassium (essential element for the acid-base balance of the body), followed by wakame, dulse, royal kombu or sea bean, according to the ANSES nutrient table.
- the royal kombu : it is never eaten raw, because it is also too concentrated in iodine. Its richness in fibers, magnesium, calcium, potassium, phosphorus, iron, zinc, vitamins (A, C, D, E, K) gives it antioxidant, anti-inflammatory and anticoagulant properties. Thus, this algae detoxifies, remineralizes, regulates blood pressure. Its sulphated sugars would also have a appetite suppressant.
- the wakame : it concentrates more provitamin A (beta-carotene) than carrots, and as much calcium as Comté. It contains vitamin B9 and K, potassium as well as protein. His qualities for the immune system, digestive system and for waste elimination are particularly due to its richness in soluble fibers (alginate, fucoidan) which facilitate intestinal transit. Its taste resembles oyster or seafood.
- THE’alaria : unlike its comrades, it contains little iodine and can be eaten fresh. It is nevertheless also rich in calcium, potassium, cadmium, fibers and provitamins A. It has a fat-burning action, protects against cardiovascular disease, and its compound sugars regulate blood sugar levels. Its flavor is similar to those of shellfish.
In video: the recipe for sardine rillettes with seaweed
Read also :
- Slimming: algae, your new allies
- Zoom on the algae flakes
- Vegetarian diet: why and how to eat seaweed?
