Algae are aquatic organisms, similar to plants, because they are capable of photosynthesis. But they have no root, stem or leaves. Most people know them from being in water, although they may not know they are edible as well. From a nutritional point of view, they have a lot to give. Therefore, here we will talk about seaweed protein powder.
Seaweed protein is a supplement marketed for having several properties, such as a high content of vitamins, minerals and amino acids. Here we will study this product in more depth, with its advantages, contraindications and indications for consumption.
Nutritional value of algae
Algae are a food with a large nutritional intake, which depends on the species of algae. There are 27,000 species in the world, though only 50 are fit for human consumption.
However, they all have in common a high protein content, which makes them a complete food. In addition, they provide vitamins and fiber with a low concentration of fat.
Let’s take a closer look at the Nutritional value algae in general, since when they are turned into powder, most of these nutrients are able to concentrate.
good source of protein
Algae are a source of high biological value proteins. The protein content can range from 10 to 30% when they are made into a powder.
The amino acids vary according to the species. In general, the non-essentials predominate, such as glycine, arginine, alanine, glutamic acid and cystine.
Red algae, in particular, are also sources of taurine., an amino acid that can be considered conditionally essential. Lysine is the predominant essential amino acid in algae.
High in vitamins and minerals
In addition, seaweed is a source of vitamins A, B1, B12, C, D and E, riboflavin, niacin, pantothenic acid and folic acid. Added to this is the large supply of mineralsbeing one of the food sources with the highest amounts.
100 grams of powdered seaweed can provide between 12 and 42 grams of minerals. These include calcium, iodine, iron, magnesium, phosphorus, molybdenum and manganese.
Intake of fatty acids
The fat content in seaweed is low, between 1% and 5%. However, among the lipids it contains, there is a large percentage of essential fatty acids. They synthesize long-chain polyunsaturated fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
As for red algae, they have a high content of EPA, palmitic, oleic and arachidonic acids. Brown algae, meanwhile, have large amounts of omega-9, omega-3 and omega-6, although they are low in EPA.
The green ones have more essential fatty acids, such as linoleic and alpha-linolenic. Others present are palmitic, oleic and DHA.
Carbohydrate and fiber content
The carbohydrate content ranges from 42% to 76%. They include soluble carbohydrates, agar, carrageenan, pectins and sugars.
The proportion of fiber content in seaweed can vary depending on the species. Although, on average, they have 25 grams per 100 of fiber, being mostly of the soluble type.
Spirulina Nutritional value
The most commonly used seaweed is spirulina, although any other edible seaweed can be turned into a powder. His composition is the next:
- Lipids: 6%.
- Ashes: 6.4%.
- Humidity: 4%.
- Proteins: 60%.
- Crude Fiber: 0.1%.
- Carbohydrates: 13%.
- Chlorophyll: 6.10 grams per kilo.
Seaweed Protein Powder Benefits
Although algae have a multitude of compounds, we will focus on the specific benefits of proteinwhich make up 60% of its nutritional value.
highly digestible
Algae are simple photosynthetic organisms that contain easily digestible and absorbable nutrients. They also cause little gastric discomfort compared to other types of protein.
It was found, in comparative studiesi.e. the protein present in algae digests better than whey protein, which is another of great importance. In another study was shown that cooking and drying do not affect the concentration of amino acids.
May contain important amino acids
It is important to note that red algae contain taurine. This amino acid is present in most tissues.
taurine participate in the physiological processes of osmoregulation, membrane stabilization, in the processes of the immune system, in the development of the eye and the nervous system.
Taurine is found in few foods. The main one that contains it is mother’s milk. So it’s not easily found for adults.
The brown algae, for their part, contain phosphoserine. This is a Stimulant of mental functions, which improves memory and learning. It also increases concentration in the face of stress. It is able to prevent and reduce brain deterioration related to aging.
It can act as an antioxidant and anti-inflammatory
Among the algae proteins, there are two groups, called lectins AND phycobiliproteinssecond one investigation. Lectins bind to carbohydrates and participate in the biological processes of intercellular communication. In addition to performing antibacterial, antiviral and anti-inflammatory functions.
Phycobiliproteins are protein-pigment complexes that confer antioxidant properties. and could be useful in the prevention or treatment of diseases associated with oxidative stress.
They are also known to have others derived compounds, which could be involved in biological functions, such as antihypertensive, immunomodulatory, antithrombotic, antioxidant and antimicrobial actions. In addition to being used as nutrients.
It can increase muscle mass
Protein supplements help increase strength and muscle mass. So you need to ingest protein in the context of a training plan.
Possible contraindications of seaweed protein powder
Phenylalanine is an amino acid found in seaweed.. There is one caveat for people with phenylketonuria.
These patients with the condition cannot break down the amino acid and it builds up in their bodies. When the disease is left untreated, it can cause intellectual disability, brain damage and seizures.
How to take seaweed protein powder?
You need to know that seaweed protein powder has a strong, bitter and salty taste, which means you should try to counteract it. It can be taken by putting a spoonful in juices, yogurts, smoothies or other liquid foods.
It is recommended for breakfast, accompanied by the following ingredients:
- Yogurt.
- Oatmeal.
- Rice.
- Salads.
- Soups and broths.
- Soy smoothie.
To start taking it, you should consume between 500 milligrams or 1 gram, 1 to 3 times a day. It is always advisable to consult a specialist doctor to adjust the dose to your needs.
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