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Vegetarians: Algae Provide Iodine

Vegetarians avoid meat and fish in their diet. But the water dwellers in particular are great suppliers of iodine. So that there is no iodine deficiency, vegetarians can incorporate algae into their diet, because they score with a high content of the trace element.

Algae as an iodine supplier

100 grams of seaweed contain about 10 milligrams of iodine. They are therefore ideally suited for vegetarians who have to cover their need for the trace element with other sources than, for example, fish. However, the iodine content varies in different types of algae.

For example, nori seaweed, which is best known as the coating of sushi rolls, contains the least iodine – but it does have a lot of vitamin A. Kombu seaweed, on the other hand, is very rich in iodine and contains natural glutamic acids, which make all dishes taste more intense.

Be careful with iodine intake

In order to avoid a disturbance of thyroid function, excessive iodine intake should not occur. This is especially true for children, the elderly, or people who are affected by thyroid disease. If you suspect an iodine deficiency, you should always consult a doctor and not supplement yourself.

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Chlorella, The Miracle Algae With a High Detox Effect?

Chlorella, a tiny, green spherical protozoa, is said to be able to solve almost all medical problems on earth. And by the way, with enormous nutrient density and easy cultivation, we can eliminate the world nutritional problem.

We are talking about the freshwater microalgae chlorella, a species of algae that has been found in water bodies around the world for billions of years. The effects that are said to be chlorella are also truly impressive: the microalgae is said to rid the body of toxins, help with radiation sickness, cancer and numerous viral diseases, alleviate allergies and fibromyalgia, generally stimulate the immune system and much more.

As with its blue-green “colleague” spirulina, the description of chlorella definitely sounds too good to be true. So what’s the truth behind the claims made by seaweed fans? Do you actually experience a little green miracle with chlorella – or is that more appearance than reality?

What type of chlorella is it?

What exactly is chlorella? There is actually no such thing as “the” chlorella. Rather, it is the name of an algae genus that currently has 24 recognized subspecies. The best known and most widely used as a dietary supplement or medicinal product are Chlorella vulgaris and Chlorella sorokiniana. The microalgae multiply through cell division, with four new algae being created every 16 to 24 hours from a “mother algae”.

Characteristic is the resistant cell wall made of several layers of cellulose, which makes processing the microalgae for human consumption difficult. The cell wall cannot be digested, so our body cannot use the nutrients locked inside. This is the same for all these types of algae, as is the nutrient profile. Which one is eaten makes hardly any difference, which is why colloquially it is only spoken of “chlorella”.

Chlorella and Spirulina—all seaweed, right?

Chlorella and Spirulina like to be literally lumped together. They’re both algae. Both are considered true all-rounders and are both offered as dietary supplements in Europe. The two “algae” are actually completely different. The blue-green spirulina is a multicellular organism and, strictly speaking, not an alga, but a cyanobacterium. It thrives in salt or brackish water and is suitable for consumption without further processing after drying. It just doesn’t taste very good.

Chlorella, on the other hand, are true algae and protozoa with a thick cell membrane. They thrive in fresh water, are only about a tenth the size of Spirulina; If you want to break open their cell wall, a special treatment is necessary. What they have in common, however, is a high protein content and a high nutrient density.

The ingredients of Chlorella

Its ingredients make the microalgae appear as a superhero. At the top is probably the protein content of around 60 percent, plus all the essential amino acids. The proteins are also reflected in the calorific value, despite a very low fat (about 5 percent) and carbohydrate content (1.2 percent), 100 grams of chlorella have almost 300 kcal. The hit list of ingredients continues with iron (about 120 mg per 100 g), magnesium, calcium, phosphorus, zinc and manganese.

And the small spherical algae have another special feature: according to recent study results, they are one of the few plant-based sources of vitamin B12. With around 100 micrograms per 100 g, the content is actually relatively high, and it is also “real” vitamin B12 (cobalamin), which can also be used by the body. Unlike other algae, chlorella can help to prevent a harmful lack of cobalamin in a vegan diet.

Chlorella as a detoxifier

Industry, conventional agriculture and other human environmental sins have ensured that our environment is polluted with numerous environmental toxins and heavy metals. Alternative healing methods see poisoning with these substances as the cause of many diseases and therefore recommend detoxification. The detox effect of chlorella is said to be particularly good. In fact, due to the structure of its cell membrane, the spherical alga binds heavy metals from the waters in which it lives.

However, the studies on the detox effect of chlorella were mainly carried out on mice, rats or in the test tube. The few studies on humans are not very meaningful due to small samples or methodological flaws. Perhaps the microalgae actually help with detoxification – but then only with an intact cell wall, which in turn prevents the algae from absorbing nutrients. The same applies to pets, where chlorella is often recommended for detoxifying chronically ill dogs, cats or horses. No scientific data is available on this, the evidence of effectiveness is based purely on descriptions by the owners.

What are the effects and side effects of chlorella?

The detoxification effect of green algae has not yet been scientifically proven. And what about other possible effects and side effects? Many wondrous things are attributed to the algae: A regulating effect on the immune system that fights infections and can alleviate allergies; a beneficial effect in fibromyalgia, anemia and hypertension; a metabolism-regulating effect that also helps with diabetes and even an anti-cancer effect.

Scientific studies on these modes of action have existed for several decades. They also seem to confirm this. There is only one catch: In all summaries it can be seen that the studies were almost exclusively carried out on mice, rats or in vitro (test tubes). Current meta-studies also show that the use in humans has only been researched to a very limited extent. In an evaluation according to scientific criteria, it must also apply to chlorella that it could have these effects, but it is by no means certain.

About the side effects of chlorella it can be said that the alga is generally well tolerated. However, attention should be paid to the dosage. If the dose is too high, diarrhea, nausea, vomiting or dizziness can occur, and sometimes headaches. These symptoms are attributed to “detoxification” but are mostly based on an intolerance and should therefore not be ignored.

Chlorella: tablets, capsules and powder – how the algae is absorbed

A 5 micrometer small spherical alga cannot be eaten just like that. Not even when it comes to millions of algae. In addition, the human body cannot digest the cell membrane of the microalgae and the nutrients inside the cell would therefore not be accessible. Chlorella is therefore dried after harvesting from the freshwater basins, the cell walls are broken open using a special process and processed into powder. This powder is then pressed into chlorella tablets or filled into capsules. The recommended daily dose is 3 to 10 g per day divided into two to three times. In the short term, the dose can also be increased to 30 g a day for two days, more is not recommended.

If so, then buy organic chlorella

There are now many ways to buy chlorella. It is available as a dietary supplement in health food stores, in organic shops or drugstores and, of course, in various online shops. When buying, however, you should always make sure that you buy organic chlorella with a quality guarantee from the manufacturer. Because the heavy metal-binding properties of the algae are not only positive. Cultivated in polluted waters, especially in China, chlorella can quickly lead to heavy metal poisoning – the opposite of the hoped-for detoxification.

Sustainability of chlorella algae

In terms of sustainability, there is a big question mark with chlorella algae. On the one hand, the algae are easy to cultivate, multiply quickly and have a strong nutrient profile. On the other hand, in order for these nutrients to become available, they first have to be “broken up” in a laborious process. As a means of combating hunger in the world, they therefore appear to be unsuitable.

In addition, the microalgae grow in fresh water, which, if it is clean, would be better used as drinking water. If the water is dirty and polluted, the algae pull the toxins out of the water – but are then no longer suitable for consumption. In addition, there is the transport from countries like China, which doesn’t exactly improve the eco-balance either.

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Spirulina Algae: So Rich in Nutrients – But so Unsustainable…

It’s tiny, blue-green and comes from the sea – we’re talking about the microalgae Spirulina. It is heralded as the new miracle weapon in the fight against aging, lifestyle diseases and unhealthy lifestyles.

Rich in nutrients, the spirulina algae from the tropical and subtropical regions of the world are said to compensate for deficits and help with weight loss and muscle building.

Algae are actually only new as food in our latitudes, in the regions of origin the green organisms from the sea have been an integral part of the menu for centuries. Because spirulina algae are also very undemanding to thrive in salt and brackish water, they are also considered an opportunity in the fight against hunger. And the microalgae are also said to be good for the climate: during their growth, they convert carbon dioxide into oxygen through photosynthesis. An all-round positive balance, then? We did some research for you.

Up to 35 Spirulina Algae

Spirulina, or actually Arthrospira, belongs to the genus of cyanobacteria. Cyanobacteria, or blue-green algae in German, are tiny spiral-shaped bacteria. A single blue-green algae is only about 0.5 millimeters long and, in addition to the green chlorophyll, also contains blue color pigments, which gave the genus its name. There are up to 35 different types of spirulina algae, the best known and most common being Spirulina platensis and Spirulina maxima. However, it is disputed whether these are actually different species or simply local adaptations of a single algal species to local conditions.

Like all green plants, microalgae use chlorophyll a for photosynthesis to generate energy. One kilogram of algae can break down around 1.5 kilograms of carbon dioxide (CO2) and convert it into one kilogram of oxygen. This effect may have led to the formation of today’s earth’s atmosphere billions of years ago.

Spirulina: Occurrence and Cultivation

Spirulina algae love heat and direct sunlight. Because of this, they occur naturally in all tropical and subtropical regions. They are native to saline, alkaline shallow waters such as salt lakes, brackish water or shallow lagoons. There, millions of microalgae form an intense blue-green colored algae carpet. The tiny algae displace other microorganisms and are therefore relatively easy to harvest “sorted”.

Industrial production also takes advantage of this. Cultivation takes place in warm, shallow saltwater pools (water temperature up to 35° Celsius), also in otherwise infertile areas such as deserts or steppes. The direct sunlight and the CO2 introduced into the water ensure faster growth of the algae. The algae are produced in Asia (especially India), South America, Africa, Hawaii, California and now also in Europe, for example in Normandy (here, however, mostly for biogas production, not for consumption).

The ingredients: Is there really that much protein in spirulina algae?

The cyanobacteria, which have existed for billions of years, are true nutritional wonders. They contain around 60 percent protein and are therefore in the top class. The protein from the blue-green algae also contains all the essential amino acids. But the small algae is also very large when it comes to minerals and vitamins (the range of fluctuation results from the difference in the water of the cultivated algae): per 100 grams it contains 400-700 mg calcium, 400-480 mg magnesium, 50-100 mg iron, 100-300 mg selenium and 180 mg beta-carotene. In addition, the content of B vitamins (especially the important vitamin B12) and vitamin E is relatively high. In contrast to other seaweed, spirulina contains little iodine, which makes daily consumption safe.

Spirulina powder or Spirulina tablets?

Whether you choose powder or tablets is literally a matter of taste. The powder has gone through one less processing step and is therefore less likely to lose nutrients. However, it doesn’t taste particularly good, making it difficult to incorporate into your daily diet. It is best drunk as part of a green smoothie with fruit or vegetables, where the taste is masked. Spirulina tablets are compressed and are simply swallowed with some liquid. The taste is hardly disturbing, but valuable ingredients can be lost through the pressing.

Similar, but different: Spirulina and Chlorella

At first glance, spirulina and chlorella look pretty similar. Both are green microalgae. But while spirulina is a multicellular, spiral-shaped bacterium, chlorella is a unicellular organism with an indigestible cell membrane. Harvesting and processing chlorella is therefore much more complex, which is also reflected in the higher price.

Both microalgae are very nutritious, but the blue-green spirulina comes out on top in comparison. However, chlorella has a decisive advantage: Because the single-celled organism is more difficult to cultivate, contamination with other algae is rather unlikely. In the case of spirulina, on the other hand, cases of products contaminated by toxic blue-green algae are known.

Spirulina algae and sustainability?

This is different again in the famine areas of this world. The nutrient-rich algae, which can also be cultivated in otherwise rather infertile areas, helps to compensate for malnutrition. With the high proportion of proteins, beta-carotene and iron, it combats precisely those deficits which, according to the WHO, are particularly problematic in famine areas. And without consuming precious, clean fresh water, it thrives best in salt water. This gives the spirulina algae a lot of plus points from a sustainability point of view.

The strong conversion of carbon dioxide into oxygen, which the microalgae cause during their growth, provides further plus points. However, if you include the transport from the countries of origin to Europe, the ecological balance is no longer so impressive. So, the sustainability of spirulina is strongly related to where it is consumed.

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Nori Algae: They Really are That Healthy and Sustainable

Sushi made them famous: the nori seaweed. Here’s why they’re trending, how they’re grown and what’s behind their reputation as a “superfood”.

Nori seaweed – or just nori for short – is one of the best-known edible seaweeds. As nori sheets, they are an essential part of sushi. But you can also use them for salads and soups – as well as for various Japanese recipes. In addition, there are many cosmetic products with algae, for example masks and creams.

According to the magazine GEO, 400,000 tons of nori seaweed are harvested every year. In total, the harvest of edible algae is over nine million tons. They come primarily from Japan, China, the Philippines and Korea – but algae are also cultivated in Brittany and California. Algae farms are a good alternative to traditional farms, especially in Japan, because there is a lack of agricultural land.

Nori seaweed belongs to the red algae, a class of algae that consists of over 4,000 species and is predominantly found in the sea. Nori algae does not exist in our seas, but there are also close relatives in the North Sea, on Heligoland and on the coasts of Great Britain, according to rbb. (link to audio file)

In addition to nori algae, there are many other edible algae such as green algae. They include, for example, ulva, the so-called sea lettuce – it is considered a delicacy in France. There is also sugar kelp and brown algae like wakame, which are part of the Japanese miso soup. All of these species belong to the macroalgae, i.e. large-leaved algae with many cells. In addition, there are microalgae such as spirulina algae and chlorella, which are often marketed as dietary supplements.

Nutritional values ​​and ingredients of nori seaweed

Nori seaweed is particularly popular with vegans – because it contains vitamin B12, which is otherwise found almost exclusively in animal products. As the German Society for Nutrition (DGE) explains, it has not yet been clarified whether the vitamin in nori algae has a high bioavailability. That means it’s unclear how much of the vitamin in the algae our bodies can utilize. A Finnish study speaks in favor of algae as a source of vitamins: As part of the study, a group of vegans had consumed nori algae and/or chlorella over a longer period of time – they had twice the B12 content in their blood as vegans control group. In addition to vitamin B12, nori seaweed also contains B vitamins such as folic acid and beta-carotene.

On seaweed products you will often see warnings about the high iodine content of seaweed. Iodine is a trace element that our body needs, but which can lead to thyroid problems in excessive amounts. However, according to the Federal Center for Nutrition, nori algae have a rather low and therefore unproblematic iodine content – unlike their relatives, the brown algae. Soaking and rinsing the seaweed in water before eating can further reduce the iodine content.

Note: People with thyroid problems should avoid eating algae or consult their doctor beforehand.

This is how nori seaweed is grown

Nori seaweed is preferred in tanks. In it, the spores are stored on oyster shells for about five months. So-called seeding nets are then hung in the tank and the water is kept moving for 20 to 60 minutes. This stirs up the spores and causes them to get stuck in the web. The farmers then place the nets covered with spores in the sea.

In the first month after sowing, the algae only grow about a centimeter. Then their growth accelerates massively, they can grow up to 15 centimeters longer within two weeks. After fifty days they have reached a length of 15 to 20 centimeters. After harvesting, the nori seaweed is immediately dried and cut into leaves.

How sustainable is nori seaweed?

The nori seaweed that we buy in the supermarket or are served in the restaurant usually comes from Southeast Asia. They usually have a long transport route behind them.

It is best to use a product with an organic seal. According to the Federal Center for Nutrition, the EU organic regulation requires that the organic algae come from bodies of water with a high ecological quality and are managed sustainably. The organic association Naturland has, among other things, even stricter requirements for water quality – social standards are also taken into account. You can find nori algae with an organic seal in health food stores.

According to GEO, algae have a positive effect on the climate: they remove three times as much carbon dioxide from the air as crops – and can thus bind many greenhouse gases. However, they are not without controversy because, according to the spectrum, too many algae can lead to an algal bloom: This describes the mass proliferation of algae in nutrient-rich waters. This algae then dies, sinks to the bottom and is decomposed by bacteria. This is an aerobic process, which means that the bacteria use oxygen. As a result, numerous other creatures that are dependent on the oxygen in the water die. The body of water becomes a dead zone. In addition, gases can form under the algae carpets that are toxic and harmful to the climate. Some algae also produce toxins themselves.

How the cultivation of edible algae affects the climate, positively and negatively, has not yet been researched much. If it is operated sustainably, algae farming can produce regionally grown, climate-friendly and nutrient-rich food. Algae are also being discussed as fuel for cars, as a raw material for clothing and as packaging material.

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