Super-nutrients
Out of the sea

Seaweed has been a part of the staple diet of people in coastal areas for centuries. In Scotland, a 6th century poem refers to monks collecting dulse (a type of seaweed), for inclusion in their diet. In the Orient it has been used to wrap sushi and dried fish, as well as being added to soups and stews. Knowledge of the health benefits of seaweed has been passed down from generation to generation among coastal people, and now seaweed has also become the subject of much scientific research.

A study undertaken by Newcastle University in 2005 suggested that seaweed could be a valuable weapon against obesity, heart disease, and diseases such as bowel cancer. Following on from last fortnights article; ‘Super-nutrients, Out of the water’, which looked at blue-green algae from freshwater lakes, this article explores the reported health benefits of seaweed.

What is clear is that seaweeds are a powerhouse of nutrients including; essential fatty acids, amino acids, minerals such as calcium, sodium, magnesium, potassium, iodine, iron and zinc, and vitamins such as B1, B2, B6, folic acid, Vitamin A, (beta-carotene), pantothenic acid, and Vitamin C, K and E. Weight for weight seaweed contains more calcium than cheese, and more iron than beef steak.

The choice of seaweeds on offer can be confusing. There are three types: brown, green and red. Kelp is a generic term applied to brown seaweed which includes; kombu, arame, hijiki, and wakame. Red seaweeds include dulse, nori, and carragheen and green seaweeds include sea lettuce.

So what are the reported health benefits of seaweed?

Detoxification
Seaweeds contain alginates which have to ability to attract and absorb heavy metals onto their surface, and excrete them from the body, thus making it a useful addition to the diet to help with detoxification.

Stimulates metabolism
Kelp in particular is a rich source of Iodine, which is required to produce thyroid hormones which help to regulate the body’s metabolism. Therefore seaweed can be useful for people with an under-active thyroid. If you are trying to lose weight and not managing to lose the pounds, despite consuming fewer calories than you need, it could be a sign of an under-active thyroid.

Weight loss
As well as seaweed’s iodine content, which could help with weight loss in the case of a sluggish metabolism, studies have also found fucoxanthin, an ingredient in brown seaweed, can reduce the accumulation of fat particularly in the abdominal area. Fucoxanthin is a pigment which gives brown seaweed its characteristic colour, and therefore red and green seaweeds do not have the same properties.

Skin, hair and nails
Stresses of everyday life such as pollution and bad eating habits can result in vitamin and mineral deficiencies, which often manifest in the skin. Problems such as dryness, loss of firmness and broken capillaries could be helped by eating nutrient rich seaweed. The detoxifying qualities of seaweed can help cleanse the skin, and the essential fatty acids can help maintain the suppleness and elasticity of skin. Seaweed is also reported to help with tissue renewal, and alongside anti-inflammatory qualities this can have a positive effect on facial wrinkles.

It is also suggested that the nutrients in seaweed nourish the hair. It is said that the thick lustrous hair of the Japanese is most probably due to their seaweed rich diet. The benefits of seaweed have been recognised for a long time by the beauty industry, and there is a wide range of skin and hair care products containing seaweed.

The high mineral content of seaweed, especially calcium and magnesium, is essential for bone health. This could explain why the first noticeable effect of including seaweed in your diet, is often nails become stronger.

Digestive health
Seaweeds contain high levels of fibre which protects the membrane of the stomach and intestine against carcinogens, and helps clear the digestive tract of unwanted cholesterol and salt. With modern day diets being typically full of refined and processed foods, many people lack dietary fibre. The Newcastle University study put forward that adding alginate, extracted from seaweed, to cakes, burgers, and high fat foods, the fibre content of food could be increased.

Heart health
High cholesterol levels and consuming too much salt, is often linked to incidents of heart disease. However, as mentioned above, seaweed can help with the elimination of salt and cholesterol from our bodies. It is also suggested that including seaweed in the diet could help lower blood pressure. Research from Kyoto University found that the fibres from brown seaweed had the ability to lower blood pressure in animals. Although this study was done on animals a 25 year study of people living in Okinawa, whose population are known for living the longest compared to other areas of the world, supports their findings. Many of the Okinawans eat seaweed as part of their daily diets, and it was found they had low levels of cholesterol and low levels of homocysteine (a chemical which damages the heart).

Anticancer
As far back as 1981 Dr Jane Teas from the Harvard school of Public Health suggested the inclusion of seaweed in their diets may be why Japanese women have significantly fewer cases of breast cancer than women in other areas of the world. It is thought the reason for this may be that seaweed contains a polysaccharide called fucoidan which is believed to cause cancer cells to self destruct. One study in Japan administered fucoidan on to cancer cells in a laboratory dish and the cancer cells were virtually wiped out within 72 hours. A study in The United States found that kelp lowered levels of ‘oestradiol’ which is a form of oestrogen, which may also decrease the risk of developing oestrogen-dependant diseases such as breast cancer.


The best way to get the benefits of seaweed is to include it in your diet, and there are many ways you can do this such as:

• Using kelp flakes as a replacement for salt to season foods.
• Add small strips of seaweeds such as nori to salads.
• Use seaweed to wrap around vegetables and rice to make homemade sushi.
• Add seaweed to stews and soups. When cooking beans, seaweed will improve the beans digestibility by reducing the chemicals that cause flatulence.
  

However if you really don’t like their taste then seaweeds can be brought as a supplement. Similar to blue-green algae discussed in last fortnight’s article, seaweed is a complete food, so the nutrients are bio-available and more easily absorbed by the body. One reservation would be if you decide to take a supplement it’s important not to take more than the recommended dose. Taking excessive amounts could lead to health problems due to taking too high levels of certain vitamins and minerals.

“Let food be thy medicine and thy medicine be thy food”
Hippocrates

Note: Information in this article is not intended to replace the advice of your doctor, who should be the first port of call with any of the mentioned health conditions. I am not medically qualified, but have been interested in nutrition since my eldest daughter developed food intolerances almost 20 years ago. I have researched this piece from reputable internet sites and by reading through books such as;

The Food Doctor, Healing foods for mind and body by Vicki Edgson & Ian Marber
Superfoods by Michael Van Straten & Barbara Griggs
Prescription for Nutritional healing 2nd edition by James F Balch M.D & Phyllis A. Balch C.N.C
Food your miracle medicine by Jean Harper
The food pharmacy by Jean Harper
The A-Z of Nutritional Health by Adrienne Mayes PH.D

Super-nutrients
Out of the water

In recent years the subject of nutrition has made its way from books and health food stores, to being the subject of many news stories and television programmes. People are realizing the saying ‘you are what you eat’ means exactly that. Unfortunately in today’s society, with many of us living such busy lives we still reach for the ready meals, and fast foods.

The best way to make sure we get all the nutrients we need is to plan and ensure we eat a variety of foods, but in reality many people do not have the time to plan and prepare a nutritionally balanced diet every day. Once eating healthily becomes a habit, it does become less time consuming, and the benefits of a healthy nutritious diet are often quickly recognisable.

If however you feel you are not managing to get all the nutrients you need from your food, taking a multi-nutrient supplement could help prevent deficiencies brought about by imbalances in your diet. They may also be useful for people experiencing high stress levels, people on a restricted diet, smokers and drinkers, people who are very active, the elderly, people with poor appetites, and for anyone feeling generally run down.

There are many good multi-nutrient supplements available; however another alternative could be to take a supplement in the form of a food, as nutrients in food are more bio-available, which means they can be better absorbed by our bodies. So where can we find such a food?

The answer may come out of the water. Promoted by Gillian McKeith among others, blue-green algae have been described as one of the most nutrient rich complete foods, and it is claimed they can provide nearly all of the body’s nutritional needs.

So what are the health benefits of taking algae? With many varieties of blue-green algae, how can you decide which one to choose? This article will explore the most readily available algae; Spirulina, Klamath Lake algae, and Chlorella.


Spirulina

Reported uses
Boosting energy levels
Regulating blood sugar levels
Promoting healthy skin, hair and nails
Strengthens immune system

Description
Spirulina is a blue/green algae which grows in mineral rich lakes in warm climates. It is concentrated source of nutrients including; B vitamins, vitamin E, minerals such as magnesium calcium and zinc, antioxidants, amino acids including all eight of the essential amino acids, beta carotene, and essential fatty acids. It is also the highest source of protein of any other plant food. Its dark green colour is attributed to spirulina (along with the other algae), containing three times more chlorophyll than any other plant.

How it works
How spirulina works is really down to it being a powerhouse of nutrients which provides a digestible immediate complete food. It provides B vitamins which play a role in releasing the energy from our food, and therefore is useful for anyone with busy lifestyles to promote vitality. Spirulina’s ability to regulate blood sugar levels is likely to be down to the presence of vitamins important for this function such as B3 and E. It also provides nutrients essential for a healthy immune system such as, beta carotene which has been shown to boost white cell activity, and high levels of zinc which is considered to be one of the most important nutrients for immune support and function.

Spirulina is also high in Chlorophyll which absorbs energy from the sun to facilitate photosynthesis in plants. It is claimed in humans it has anti-inflammatory, antioxidant and wound healing properties. It is suggested chlorophyll is a powerful detoxifier and can help with the uptake and delivery of oxygen around our bodies.

The fact that spirulina is a nutritionally complete food, and has a high protein content, may be why so many dieters say it helps curb appetite, however there is a lack of scientific evidence to support this.

Reservations
The biggest reservation is that there is a small possibility of purchasing spirulina which has been sourced from a contaminated lake. Therefore it is important to check out the source and quality of spirulina you purchase. If a company does not provide information on the safe guards it takes to ensure quality, it is probably better to shop elsewhere.

There are no known contraindications, as spirulina is essentially a complete food providing nutrients which work in synergy with each other. If however people take extremely excessive amounts of spirulina, they could experience health problems due to taking too high levels of certain vitamins and minerals.

Klamath Lake Algae

Reported uses
Boosts mental clarity
Detoxifies the body
Strengthens immune system
Balances bodies PH levels
Cell protection

Description
Klamath Lake algae is found in the volcanic bed of Lake Klamath in Oregon America, which is in such an isolated area that pollution isn’t a problem, and there are strict controls to ensure it stays that way. Therefore it is a good choice for anyone worrying about contamination of algae, and wanting assurance of quality. Similar to spirulina, it is high in protein and contains all of the essential amino acids, plus non essential amino acids, antioxidants, vitamins including the B vitamins, minerals, trace elements, and chlorophyll. Klamath Lake algae are also very high in Omega 3 and Omega 6 essential fatty acids. It is another complete food that can be taken by anyone who feels they need top up their intake of nutrients.

How it works
The different algae seem to have similar quantities of the same nutrients, and therefore there is no need to repeat how they may help support the immune system, and boost energy levels.

One of the benefits of Klamath Lake algae is likely to be of great interest to anyone over the age of 40. Klamath Lake Algae contains peptide molecules, which encourage the growth of glycogen and neuropeptides needed to nourish nerve cells and enhance brain activity. It is also claimed that regular use of Klamath Lake algae helps balance the body, in particular the female hormones.

As with the other algae, Klamath Lake algae has a good level of beta carotene, known to be a potent free radical scavenger. It appears to block the process by which cells can turn malignant. Studies have found that beta carotene is more likely to protect cells if it is acquired through food rather than supplements, making algae a good choice to top up on beta carotene.

Reservations
There has been some worry expressed over the ecological damage that harvesting might cause to the lake. However as blue-green algae are so prolific they can produce every twenty minutes, and therefore any algae harvested is easily replaced by the next day.

Chlorella

Reported uses
Cleanser and detoxifier
Balances PH levels of body
Strengthens immune system
Reducing cholesterol
Aneamia

Description
Chlorella is another blue green algae, which is cultivated in man made filtered fresh water lakes. It is also rich in nutrients including; protein, vitamins, minerals such as zinc and iron, amino acids, antioxidants, essential fatty acids, carotenoids and chlorophyll.

How it works
Again chlorella is a rich source of chlorophyll which also helps with cleansing and detoxing, as it binds with heavy metals and other toxins and excretes them from the body. Chlorophyll also stimulates the production of red blood cells; combined with its iron content this makes it useful in protecting against anaemia.

It is suggested that the chlorophyll, magnesium, and omega 3 oils content of chlorella may also help guard against heart disease, and help lower blood cholesterol levels.

With the consumption of processed foods and fizzy drinks, our bodies are often too acidic which can cause health problems such as arthritis, fatigue, yeast overgrowth, and premature aging. As with the other algae, chlorella is very alkaline and it can help to reduce acidity and balance the body’s PH levels.

Reservations
As chlorella is so high in nutrients the main reservation is if anyone takes extremely excessive amounts of chlorella, they could experience health problems due to taking too high levels of certain vitamins and minerals.


Whichever algae you choose, they seem to only differ very slightly in the quantity and type of nutrients they contain, and therefore they will generally all have similar health benefits. What is clear is that they are a complete food providing us with nearly all of the bodies nutritional needs, and as these nutrients are provided in the form of food, they are more bio available than taking supplements.

“Let food be thy medicine and thy medicine be thy food”
Hippocrates

Note: I am not medically qualified, but have been interested in nutrition since my eldest daughter developed food intolerances almost 20 years ago. I have researched this piece from reputable internet sites and by reading through books such as:

The Food Doctor, Healing foods for mind and body by Vicki Edgson & Ian Marber
Superfoods by Michael Van Straten & Barbara Griggs
Prescription for Nutritional healing 2nd edition by James F Balch M.D & Phyllis A. Balch C.N.C

How do you tell the quality of your supplements?

The sale of vitamins, minerals, and herbs is big business, and once you know which supplement may help you, buying them is easy. Quality supplements are more likely to be effective. But how do you assess quality?

Gone are the days, when the only place to buy your vitamins, minerals and herbs, was at the local health food shop. Where friendly staff could help you pick out a product. They could tell you which brand used only organic ingredients, and which brands were standardised to ensure consistency of strength.

Nowadays supermarkets and the internet are the main outlet for supplements. For many people, it has become more convenient and often cheaper to buy them in this way.

If you’re not buying your supplements at the local health food shop, how do you determine if they are a quality product?

1/Check the ingredients

Maria Holzamer, is a medical herbalist from Bio Health; a firm who sell herbal supplements that are ‘pure fill’, meaning the only ingredient is the pure herb. She says;

“Read the labels, and check there are no unnecessary ingredients, such as sugar, artificial colours, and flavours. These are not necessary.”

When shopping on the internet, if the company you are looking at does not list all the ingredients of their products, it is probably best to look at another company that does.

2/Be sceptical about Quality statements

Manufacturers do not have to prove the quality of their products. It is easy for supplement providers to say that their products are, ‘high quality’. However if they offer no evidence, to back this up, then this is just an unsubstantiated claim.

If however a Quality statement tells you how their product is produced, how they pick their ingredients, and what standards they expect, then the bets are they are serious about providing a good quality supplement.

3/Look for supporting information on products

Taking your time, to look around the site of a potential supplement supplier, is always worth doing. The more information a supplement supplier provides about their products the better. Look out for information on:
· Ingredients
· Safety, such as possible contraindications with other medicines.
· Recommended daily amounts.

4/Is there access to any research on the supplement?

If a supplement provider has links to research about their products, or better still they do their own research, or they have experts you can contact, then this would suggest they are concerned with providing an effective product.

5/Look at the price of the supplements.

Paul Chamberlain, Technical director at Solgar says:
“Ultimately you get what you pay for. Price is a good barometer when looking for quality products.”

If you can get a years supply of a supplement for £1.99, then the quality of that product is likely to be dubious.

Ensuring the quality of your supplements is likely to take a little time and effort. Through researching different providers, you can check ingredients, compare products, ask questions, and determine the best one you can afford.

This article was published in Vitality Matters, a free Cornish Health and Wellbeing magazine in May 2007.