Kelp (Laminaria japonica), also called seaweed, is a brown algae that usually grows in large underwater forests. There are around 30 different species of brown algae. While seaweed can grow in almost any type of salt or freshwater, kelp algae is only found in saltwater, typically along nutrient-rich, cold, rocky shorelines. Kelp serves as food for many marine life and people eat this sea plant because of its high nutritional value. Kelp is – along with othersTypes of edible seaweed– a popular food in Japanese cuisine for hundreds of years. Now this aquatic plant has become common in other parts of the world, due in part to the popularity of Kelp Noodles.
Kelp algae facts
Nutritional values for 40 grams of dried kelp:
Calories: 17.2
Fett: 0,2 g
Natrium: 93 mg
Carbohydrates: 3.8 g
Fiber: 0.5g
Sugar: 0.2g
Protein: 0,7 g
Carbohydrates:
The carbohydrate content of kelp is very low, only 3.8 grams of carbohydrates per 40 grams of raw seaweed. It also contains about 0.5 grams of fiber and less than 1 gram of sugar.
Slices:
Raw Kombu seaweed contains very little fat.
Protein:
Kelp is not a good source of protein. There is about 0.7 grams of protein per 40 grams of kelp.
Vitamins and minerals:
Kelp contains many important vitamins and minerals, including folic acid, vitamin B12 and vitamin B6, as well as vitamins K, A, C and E. It also contains small amounts of thiamine, riboflavin, niacin and pantothenic acid. Kelp also contains high amounts of iodine. Other minerals include calcium, magnesium, iron, sodium and phosphorus.
Health benefits
Kelp has high nutritional value because it is very low in calories but is full of fiber, vitamins and minerals that provide many health benefits as part of a balanced diet:
Vitamin C:An antioxidant that may help prevent disease.
Calcium:Promotes bone health.
Eisen:Important for blood, muscles and liver.
Magnesium:Essential for the healthy function of muscles and nerve cells.
Iodine: Necessary for the production of thyroid hormones and maintaining a healthy metabolism.
Kelp for weight loss
Some research has found that the fiber found in seaweed, including that found in kelp, may lead to improved satiety, reducing the desire to eat and helping to control excessive calorie intake. Kelp itself is low in calories and fat. The pigment fucoxanthin, which causes algae and seaweed to turn green, has an antioxidant effect and can also help you lose weight.
Lowers the risk of cancer
Although more research is still needed, three ingredients found in seaweed have shown some potential in fighting cancer:
- Fucoidan, a fiber that protects and strengthens the immune system
- Polyunsaturated fatty acids
- Polyphenols (antioxidants)
Kelp for high blood pressure
Some of these ingredients, such as fucoidan and fucoxanthin, can also be used against high blood pressure. Folic acid has also been proven to help maintain healthy blood pressure. Seaweed is a good source of this B vitamin.
Dosage and side effects
Kelp is harmless to health when eaten in normal quantities. However, the high levels of iodine and potential heavy metals in seaweed can be harmful to your health if you consume too much of it, especially in supplement form.
Your recommended daily iodine intake depends on your age and gender. Most adults need 150 micrograms of iodine per day. The upper limit (the maximum that should be consumed in a day) is 1100 micrograms.
Because the iodine content in kelp and kelp products varies, it may be unclear how much iodine you will consume if you consume it. Consuming too much iodine can cause serious negative health effects such as goiter, thyroiditis and, in severe cases, thyroid cancer. Exposure to heavy metals can also affect thyroid function.
For this reason, health experts advise pregnant or breastfeeding women and those with kidney or thyroid diseases, such as hyperthyroidism, to avoid consuming kelp seaweed.
Allergies
An allergy to kelp or other seaweed is rare, but still possible. If you experience symptoms of a food allergy (such as swelling or a rash, especially around the mouth) after eating kelp seaweed, seek medical attention.
Varieties
There are different types of kelp seaweed, one of which is Kombu-Tang. Kombu is the Japanese word for kelp and is usually used for the speciesSaccharina japonicaused. Fresh and dried kelp and kelp noodles are also enjoying growing popularity in Germany. Kelp noodles can now be found in the Asian food section of many supermarkets. You can also buy these online.
Note that the nutritional value of kelp noodles varies depending on the product you purchase and the recipe you use. Products made with only kelp seaweed, water and sodium alginate (a natural hydrating agent derived from brown seaweed) are low in calories, carbohydrates and fat.
storage
Dried kelp and kelp noodles are typically packaged so that they can be stored in the cupboard for about six months as long as they are unopened. You can store fresh or dehydrated kelp in the refrigerator for a few days.
Prepare or cook kelp seaweed
Fresh kelp seaweed can be used in wok dishes and soups,add to saladsor mix into smoothies. When cooking dried beans, you can add dried kelp to the pot to improve the flavor and prevent gas formation. Kelp can also add a special flavor to soups and broths.
Kelp noodles can be eaten cold or warm, but you should rinse the noodles before eating. They taste good with green salads, as a pasta alternative or with sautéed vegetables and chicken.
