A source of fiber and antioxidants, discover the benefits of algae in your diet.
They are already present in the Brazilian diet, but few people know their importance for health.
By Priscila Carvalho, from Agência Einstein - Present in sushi, poke bowls, and other dishes associated with Asian cuisine, seaweed has also gained popularity in Brazilian cooking.
Gelatins and smoothies, for example, can include this ingredient.
Extra benefits include greater protection for the skin and system.
immune system, according to Marcella Garcez, nutritionist and director of
Brazilian Association of Nutrology (ABRAN).
According to the expert, algae are a source of fiber and have an action
antioxidants – capable of protecting cells against the effects of
free radicals produced by the body, which are responsible
due to premature aging and the development of some
diseases. In addition, food also plays a role in the processes
digestive issues and even the prevention of metabolic diseases.
How much should I eat?
Garcez explains that there is no recommended daily intake of
Algae. In Japan, however, they represent 10% of the population's diet.
According to the expert, "Around here, they can be considered more..."
a plant-based source with specific properties and benefits
highlights.
Nutritious algae
The nutrients found in algae are varied, and the main ones are:
- B complex vitamins: responsible for maintaining
different systems, such as the circulatory, nervous, and immune systems.
- Vitamin C: takes care of collagen synthesis and is also
Antioxidant.
- Beta-carotene: a natural pigment that, when ingested, is
converted into vitamin A, which takes care of vision and epithelial tissues.
and immunity.
- Omega 3: polyunsaturated fat, with an effect on concentration,
reflexes and memory.
- Omega 6: also found in sunflower and canola oils,
It aids in cell development.
Types of food consumed in Brazilian cuisine and where to find them.
- Nori: very common in the preparation of temaki and other culinary dishes.
Oriental, it is rich in iodine (important for the thyroid) and has a
A good amount of protein and fiber.
- Agar-agar: It is used to make gelatin, jellies, and gummy candies. It is
Rich in fiber, polyphenols, and carotenoids.
- Chlorella: is a microalga, most commonly used in smoothies, shakes and...
shots. It is rich in minerals, proteins and vitamins such as iron, biotin and
Zinc. Known for being one of the foods with a large amount of zinc.
Contains chlorophyll, which has antioxidant properties.
Spirulina: is a cyanobacterium with high protein content.
bioavailability, which exhibits an excellent antioxidant effect and
anti-inflammatory due to its composition of vitamins and minerals, such as
Vitamins K and A, copper, manganese, magnesium, and iron.
"The effect is even better when we consume spirulina along with..."
“Chlorella,” explains Ana Luisa Duque Vieira, nutritionist at Pineapple.
Integrative Medicine. "For those who don't like the taste, an alternative is..."
"Use in capsules or powder mixed with other foods."
complements.