These 5 "treasure vegetables" in the sea are rich in bioactive substances! It is strongly recommended to eat more

Cold kelp shreds, seaweed egg drop soup, seaweed flakes... these common delicacies on our table actually all come from the same type of ingredient - algae.

Don’t be fooled by their plain appearance. They are actually quite nutritious, rich in amino acids and multiple vitamins, as well as a large number of biologically active substances , such as polysaccharides, polysaccharides, oligosaccharides, polyphenols, ketones, terpenes, pigments, plant hormones, etc.

Let's talk about the specific nutritional value of different algae foods in detail.

kelp

Kelp is a common guest on the dining table. It has a crisp taste when eaten cold and is especially delicious when stewed in soup.

The water content of fresh kelp is very high, reaching more than 94%, and the potassium content is very good , up to 246 mg/100 g. At the same time, the sodium content is very low , only 8.6 mg/100 g. Such high-potassium and low-sodium food is very suitable for friends who need to control blood pressure.

As a food from the ocean, kelp naturally has a relatively high iodine content of 2950 micrograms per 100 grams. Eating 20 grams of fresh kelp far exceeds the average person's daily iodine requirement (120 micrograms), which is about the equivalent of two large kelp knots.

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Wakame

Wakame is known as the "king of seaweed" and looks like the "cabbage" in the sea, so it is also called sea cabbage. It looks a bit like kelp, but it is more tender than kelp, its leaves are thinner than kelp, and its color is relatively lighter. It tastes more tender and is easier to chew than kelp.

Wakame is a low-calorie, low-fat food that is also rich in polysaccharides and has a relatively high calcium content. The "Chinese Food Composition Table" shows that the calcium content of dried Wakame is as high as 947 mg/100 g. However, its sodium content is not low. If your blood pressure is not well controlled, it is best to eat less .

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Nori

Nori is also a common seaweed in our daily life. Currently, there are mainly two types of seaweed on the market: Nori yezoensis and Nori haitanensis. Nori yezoensis is generally used to make seaweed sheets, while Nori haitanensis is rolled into a "round" shape and used for cooking and making soup.

Nori is rich in nutrition, including protein, vitamins, minerals, fat, dietary fiber, etc. The content of iron in dried nori is relatively prominent , at 54.9 mg/100 g. Usually, to make a serving of nori egg drop soup, you need about 2 to 5 grams of dried nori (the picture below shows 2g of dried nori). If calculated based on 5 grams, the ingestible iron is 2.7 mg, which is equivalent to spinach.

The glutamic acid and aspartic acid content of nori is higher than that of kelp, so the soup made with it tastes more delicious.

Image source: provided by the author

Sargassum fusiformis

Many people may not know what "hijiki" means, but when it comes to "firecrackers", friends in the south may suddenly understand. This algae is more common in hot pot. It tastes crispy and juicy. It really tastes like "setting off firecrackers" in your mouth.

Sargassum fusiformis is a type of Sargassum. It is rich in dietary fiber, polysaccharides, phytosterols, polyphenols, terpenoids, amino acids, trace elements, etc., and the content of calcium, selenium and iodine is very good.

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Spirulina

Spirulina is a type of blue algae and an important microalgae resource.
Nutritionally, spirulina contains a variety of nutrients such as phycocyanin, polyphenols, carotenoids, vitamins and sterols. Among them, the B vitamins are relatively excellent , such as vitamin B1, vitamin B2, and vitamin B12. In addition, it is also rich in vitamin E.

Literature shows that the B12 content of spirulina is 4 times that of animal liver, which is good news for vegetarians; the beta-carotene content in spirulina is 30 times higher than that in carrots, which is a good helper for protecting eye health for office workers and students who use their eyes frequently; in terms of other trace elements, spirulina is rich in minerals such as iron, magnesium, calcium and phosphorus, and its iron content is 20 times that of wheat, which sounds good.

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However, spirulina is not common on our dining table. It often appears in our lives in the form of health products, such as spirulina powder and spirulina tablets. It should be noted that eating it properly can supplement some nutrition for us, but it should never replace medicines and don't expect to get some magical effects!

What algae foods do you like to eat? How do you eat them? Feel free to chat in the comments section~

References

[1] Shi Qingchao, Luo Wangyan, Li Rongyun, et al. Research progress on the nutritional value of algae and its effects on aquatic animals[J]. Feed Industry, 2021, 42(14): 40-44. DOI: 10.13302/j.cnki.fi.2021.14.007.

[2] Liu Lulu, Wang Baobao. Research progress on volatile substances from algae and their extraction methods[J]. Food and Machinery, 2021, 37(02): 220-228. DOI: 10.13652/j.issn.1003-5788.2021.02.038.

[3]. Yang Yuexin. Chinese Nutrition Composition Table 6th Edition. Volume 1[M]. Peking University Medical Press: Beijing, 2019.

[4] Huang Bingxin, Ding Lanping, Tan Huaqiang, et al. Species diversity and flora distribution characteristics of Sargassum in coastal areas of my country [J]. Oceanology and Limnology, 2013, 44(01): 69-76.

[5] Tao Ping, Xu Qingling, Yao Jungang, et al. Analysis of nutritional composition of 13 edible seaweeds in coastal areas of Dalian [J]. Journal of Liaoning Normal University (Natural Science Edition), 2001, (04): 406-410.

[6] Zhao Yue, Wang Xiao, Ma Xiaotong, et al. Research progress of Spirulina[J]. Journal of Inner Mongolia Agricultural University (Natural Science Edition), 2023, 44(06): 94-100. DOI: 10.16853/j.cnki.1009-3575.2023.06.010.

Planning and production

Author: Xue Qingxin, registered nutritionist

Review | Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center

Planning丨Yang Yaping

Editor: Yang Yaping

Proofread by Xu Lai and Lin Lin