What is kelp?
"Seaweed" might be your first guess, and you'd be right. Delving deeper into the vast world of seaweed, however, you'll find that "kelp" more accurately refers to the entire collection of brown marine algae. The largest of these kelps, giant kelp, grow in dense, forest-like colonies that can grow up to 18 inches per day and provide food and habitat for thousands of marine species.
Sounds delicious, right?
In fact, it is. Kelp is most commonly used in the umami flavor discovered by the Japanese - the "fifth taste". Umami is that little thing that gives a dish extra depth and flavor. Some types, such as giant kelp, are used in the food industry for their emulsifying properties.
In addition to being delicious, kelp has been shown to have many health benefits (bonus!) thanks to their natural properties of vitamins, minerals, and antioxidants.
Health Benefits of Kelp
Science shows that these seaweeds are good for us in many ways. Regular consumption of kelp can:
Reduce risk of chronic disease
According to a study in the journal Marine Medicine, kelp contains phytonutrients that may help reduce inflammation, which may be the cause of chronic diseases such as arthritis and Alzheimer's disease. These phytonutrients, called carotenoids, also provide protection in other ways: They are antioxidants that can neutralize cell damage.
Help maintain a healthy weight
Kelp seaweed is rich in fiber - 25% to 75% of its dry weight is a fiber called Alignate. Alignates appear to block the absorption of fat in the body, which can aid weight loss and lower cholesterol levels. Kelp also contains an antioxidant called fucoxanthin, which can burn fat, according to preliminary research from Japan's Hokkaido University. What's more, kelp is low in calories - only 4.3 calories per 10 grams.
Improve gut health
The fiber in kelp is also a prebiotic, meaning it feeds our gut microbes. Feeding good, thriving gut microbes is key to a healthy gut, which helps our bodies:
- Get energy from food
- Prevent pathogens
- Regulate immune function
Keep your thyroid healthy
In order to function properly, your thyroid needs iodine. Your body does not produce iodine, so you can only get it through food or supplements. Without enough iodine (0.15 milligrams per day for adults), the thyroid cannot regulate metabolism and brain function, leading to symptoms such as fatigue, joint pain, and memory problems.
Kelp is a naturally rich source of iodine, which is absorbed from seawater. Kombu has the highest average iodine content at 2523.5 mg/kg, followed by wakame (139.7 mg/kg) and nori (36.9 mg/kg).
Kelp nutrition
In addition to iodine, a 10 g (2 tablespoons) serving of raw kelp contains the following important micronutrients:
- 16 mg calcium
- .285 mg iron
- 12 mg magnesium
- 4.2 mg phosphorus
- 8.9 mg potassium
- 23.3 mg zinc
- 18 mcg (micrograms) folic acid
- 1.28 mcg choline
- 7 micrograms of carotene
How to eat kelp
While kelp supplements do exist, as with any nutrient, it’s best to consume kelp directly. Here are some of the most popular types of kelp:
- Kelp makes a delicious, crunchy pickle, often flavored with dill, that can be used like dill pickles, for example in sandwiches, burgers and potato salads.
- Kombu is a staple in Chinese, Korean, and especially Japanese cuisine. When dried, it is a key ingredient in dashi, the base for many Japanese soups, including miso soup. Add a piece or two of kelp to your slow-simmering chicken soup to give it an extra kick.
- Arame, also an Asian standby. Mild, dark brown arami is perfect on salads, fried tofu or mixed into rice.
- Wakame, commonly known as seaweed, is silky, dark green, and slightly sweet. It is a standard ingredient in miso soup.
