Among the edible algae, some species are particularly exploited for the production of dietary supplements and replacement meals.
When we talk about algae to lose weight, the thought of many turns to iodine and to the species that are rich in it, such as fucus; in fact, there are several substances of algal origin useful for controlling body weight. Let's look at them in detail.
Iodine-rich slimming algae
Iodine is an essential mineral for thyroid function, a gland that can be compared to the body's thermostat with its hormones; just like the one that regulates domestic heating, if the temperature (metabolic activity) falls below the programmed minimum, the thermostat turns on the boiler burner (our thyroid) and more fuel is burned (thanks to thyroid hormones); when instead the temperature returns above the expected maximum, the burner stops (the thyroid produces less thyroid hormones).
The intake of iodine-rich slimming algae therefore aims to stimulate the thyroid to produce more hormones, increasing body metabolism and burning more calories. It is undoubtedly a valid aid, especially for those who live in areas of iodine deficiency and do not take adequate quantities of iodized salt; nevertheless, it is essential to take these slimming algae in the right doses, without abusing them. An excess of iodine can in fact cause real damage to this very delicate gland.
Iodine-rich slimming algae: the mineral abounds above all in sea algae (laminaria, fucus, kombu, nori, wakame, arame, kelp ...), while it is deficient in fresh or brackish water (green / blue algae, such as spirulina, chlorella or klamath)
Intake doses: in general, even a single gram of iodine rich in iodine may be sufficient to meet the daily needs of the mineral; it is advisable to evaluate the supplement's iodine content directly on the package, since it can also vary considerably from product to product: below, some indicative values: fucus (200 mcg / g), laminaria and kombu (1542 mcg / 2353 mcg per gram), wakame (42 mcg / g), nori (16 mcg / g).
Daily iodine requirement: 150 mcg for adults, 200 mcg during lactation and 175 mcg during pregnancy.
Safe intake rates: equal to or less than 500/600 mcg per day;
NOTES: the greatest damage from excess of iodine occurs in the abrupt transition from a poor diet to a very rich diet of this mineral; the doses of iodine-rich slimming algae should therefore be increased slowly (and equally gradually in the event of treatment interruption). Consult your doctor. Iodine-rich slimming algae are contraindicated in case of hyperthyroidism.
Algae for weight loss rich in selenium
In addition to iodine, another essential mineral for good thyroid function is selenium; it abounds above all in foods of marine origin and in offal. Selenium concentrations in algae generally appear to be higher in freshwater or brackish water (blue green algae, such as spirulina, chlorella or klamath). Often resorting to specific fortifications of the algae supplement with inorganic or (better organic) salts of the mineral, such as selenomethionine.
Algae to lose weight with high satiating power
Taken before a meal, along with a glass of water, the fiber-rich slimming algae tend to form a gelatinous mass in the stomach, which - dilating the gastric walls - favors an early onset of satiety. Famous, in this sense, are the alginates, polymers obtained from the cell wall of various algae, among which the laminaria ( Laminaria spp. ) And the fucus ( Fucus vesiculosus and Fucus serratus ) stand out.
As for spirulina, the satiating effect could instead derive from the richness in nutrients, in particular from the high protein content (about 7 grams per serving), which acts as a stimulus on the secretion of satiety hormones, first of all cholecystokinin.
In both cases, products based on slimming algae should therefore be taken half an hour before meals.
Other substances with slimming effect
Fucoxanthin: this carotenoid, typical of brown algae, seems to favor the disposal of adipose reserves by activating a disaccopiante protein, thermogenin, which consumes fat, not so much to produce energy, but rather to "dispose of excess" in the form of heat. The absorption of fucoxanthin, in itself scarce, is favored by the association with a source of fat. The usual recommended doses are 5-10 mg of fucoxanthin per day.
Due to the richness of iodine, alginates and fucoxanthin, the most effective algae for weight loss seems to be that brown (fucus, laminaria, kombu, kelp).
