In fact, in addition to iodine, algae vegetables also contain many different nutrients needed by the human body. Life Times invites experts to take stock of the health benefits of edible algae for you.
Interviewed experts
Ma Yueqing, a registered dietitian in China, is a nutritionist in the Nutrition Department of Aerospace Center Hospital.
Zhang Tian, nutritionist in charge of clinical nutrition department of Aviation General Hospital of China Medical University.
Yang Lei, deputy director of the Preparation Center of the First Affiliated Hospital of Hunan University of Chinese Medicine.
Seaweed grows in the sea and has some unique nutritional advantages compared with other vegetables. You'd better not lack them on the dining table.
1, pure natural
Algae do not need fertilization and spraying pesticides, and are original ecological health food.
2. Vitamins and minerals
Algae are rich in vitamins and minerals, such as B vitamins, potassium, iron, calcium and magnesium. In particular, it is worth mentioning that its iodine content is high, which contributes to thyroid health.
3. Polysaccharides
Fucoidan rich in kelp and Undaria pinnatifida is a soluble dietary fiber. Studies have shown that this polysaccharide has many health care functions, such as preventing thrombosis, reducing blood fat and blood sugar. Meanwhile, it can promote excretion and prevent constipation.
4. Omega 3 fatty acids
Omega-3 fatty acids contained in algae and vegetables contribute to the brain development of infants, delay the aging of the brain and eyes of the elderly, and are also very beneficial to reducing vascular inflammatory reactions and preventing cardiovascular and cerebrovascular diseases.
In addition to these characteristics, different algae vegetables have their own unique advantages.
Porphyra: a natural freshener
Porphyra is a kind of red algae that grows on shallow water rocks. Its colors are dark brown, red and purple. Compared with other algae, laver is rich in glutamic acid, alanine, glycine and other flavor substances, which is unique and delicious, and is a natural freshener on the table.
In cooking, laver can be used as both main ingredient and ingredient, and can be mixed, stewed, steamed and made into soup. Roasted laver is crisp and tender, and melts in the mouth. After seasoning, it is a delicious snack "seaweed", which can be rolled into purple vegetable rolls with other raw materials and made into seaweed rice and sushi with rice.
Kelp: diuretic and anti-pollution
Kelp, also known as kelp and Chinese cabbage, is a large marine brown algae, which grows in low-temperature seawater. It is shaped like a belt and is rich in iodine, which can be used to extract iodine. Mannitol, which is rich in kelp, is a good diuretic in medicine and has anticancer and antibacterial effects.
Kelp has a unique flavor and various cooking methods, such as cold salad, fried meat and soup.
Undaria pinnatifida: Longevity dish in Japanese eyes
Undaria pinnatifida belongs to brown algae and is closely related to kelp. In the coastal areas of Dalian and Shandong, it is also called "seaweed", "fungus" or "seaweed".
Since ancient times, algae foods such as Undaria pinnatifida have been highly respected in Japan and are called "longevity dishes". Undaria pinnatifida is a "frequent visitor" on the dining table, whether it is a daily diet, a banquet or a reception of distinguished guests.
Undaria pinnatifida is more chewy than kelp, and can be used to make cold salad, hot pot, soup and stuffing.
Gelidium: a master of defecation
Gelidium, also known as sea frozen vegetables, is a kind of red algae. It is transparent, like jelly, and is the main raw material for extracting agar.
Porphyra contains a lot of dietary fiber, with low calorie and strong satiety. It can absorb water in the intestine, stimulate the intestinal wall and cause defecation, and is effective for people who lose weight and constipation patients.
Cauliflower tastes crisp and can be directly made into cold dishes. Soak in warm water for 30-45 minutes, add seasoning and mix well.
Seaweed is rich in iodine. For some specific groups, it is necessary to strictly control the intake. Too much or too little can have serious consequences.
1, people with special needs
Pregnant women, lactating women and infants are special demanders of iodine. Insufficient synthesis of thyroid hormone caused by iodine deficiency during pregnancy will lead to an increase in the incidence of premature delivery, abortion and stillbirth, and will also seriously damage the development of fetal brain and nervous system.
The recommended iodine intake during pregnancy should be increased from 65438 0.20 μ g/day during non-pregnancy to 230 μ g/day, and it should reach 240 μ g/day during lactation. Therefore, pregnant women and lactating women should eat iodized salt and iodine-rich seafood, such as kelp and seaweed.
The iodine intake of infants varies with feeding conditions and months:
2. Patients with thyroid diseases
Some international organizations, such as the World Health Organization (WHO), suggest that normal people should consume less than 65,438+0,000 micrograms of iodine every day. If the iodine intake is too high, there will be a risk of iodine overdose and hyperthyroidism.
Patients with thyroid diseases should control iodine intake according to their own conditions;
1. Patients with hypothyroidism and hyperthyroidism caused by excessive iodine should try to avoid using iodine-rich foods and drugs;
2. Patients with autoimmune thyroiditis can appropriately limit iodine consumption of iodized salt, but appropriately limit the intake of iodine-rich foods such as kelp, laver and laver;
3. Patients with hypothyroidism caused by total thyroidectomy or complete destruction can eat iodized salt or not;
4. Patients with hypothyroidism caused by thyroid gland lobectomy or thyroid tissue residue and iodine deficiency can eat normally.
3. Patients taking Chinese medicine
Kelp (kelp) can be used as medicine. If it is medicine, there must be taboos.
In the dietotherapy pharmaceutical book "Food and Health Materia Medica" written by Fei in Qing Dynasty, there is a record about kelp: "Avoid eating with licorice." Another health book, Herbal Health Province, written by Tian Mianhuai, a famous Confucian scholar in Shangqiu, Qing Dynasty, also mentioned under the title of Kun Bu: "Those who take Pinellia ternata and licorice should avoid it."
From the analysis of modern pharmacological research, kelp is an alkaline medicinal material and should not be used with acidic medicinal materials; Glycyrrhrizae Radix contains acidic effective components glycyrrhizic acid and glycyrrhetinic acid, which may be the principle that they should not be used together.
Therefore, in order to ensure the safety and effectiveness of the drug, it is recommended not to eat kelp during taking traditional Chinese medicine.