The power of oil from the sea
Algae oil is extracted from algae, groups of photosynthetic water creatures, from microalgae to giant kelp. The highlight of algae oil is the smoke point up to 535°F (260°C), helping to cook at high temperatures without producing toxins or spoiling the flavor of the dish.
Algae oil is not only safe to cook at high temperatures, but is also rich in omega-9 and contains many essential nutrients for heart health, says Dr Mark Edwards, a nutritionist at Arizona State University.
In terms of nutrition, a tablespoon of algae oil contains about 120 calories, 14g of fat, of which only 0.5g is saturated fat. Ingredients rich in omega-9 and omega-3 help reduce bad cholesterol (LDL) and increase good cholesterol (HDL). In addition, algae oil also provides vitamin B12, magnesium, zinc and iodine, which are rare in other vegetable oils.
Benefits, limitations and who should be cautious
In addition to its healthy fat content, algae oil has a neutral, slightly butter-fried flavor, suitable for many dishes from fried, stir-fried to baked. Algae oil production also requires less soil and water than traditional seed oil, contributing to reducing carbon emissions.
Unlike some other oils, algae are often grown in sterile conditions, helping to avoid heavy metal or pesticide contamination. This is also a vegan alternative to butter, animal fat or fish oil.
However, it should be noted that omega-3 in algae oil is easily broken down at very high temperatures, so if fried for a long time, the amount of omega-3 will decrease significantly. In addition, people who are allergic to algae or are taking blood thinners should be cautious because omega-3 can increase the risk of bleeding.
Quickly compare with other types of oil
In terms of unsaturated fat content, algae (13.5g) are superior to extra virgin olive oil (11.5g) and grape seed oil (12.5g). The 535°F smoke point of algae oil is also significantly higher than olive oil (404°F) or butter oil (386°F), helping to cook at high temperatures without giving off smoke or a burning smell.
However, experts recommend combining multiple oils in your diet to diversify nutrients and avoid relying on one type.
Algae oil is not yet popular in supermarkets, but can be purchased through organic food stores, cooperatives or e-commerce channels.
In short, algae oil is a potential cooking oil choice thanks to its high smoke level, good fat composition and environmental benefits. However, it is necessary to use it properly and pay attention to special groups of subjects to maximize health benefits.
