When you think of seaweed, do you only imagine a sushi wrapper? Kelp, a large type of seaweed, is bursting with benefits that prove we should be eating it beyond that California roll. In fact, kelp is already in a ton of things we use on a daily basis — from toothpaste to ice cream.
Kelp grows in shallow oceans (in areas called kelp forests) and can reach great heights — up to 250 feet, to be exact. There are about 30 different varieties of this ancient seaweed, the most common being giant kelp, bongo kelp, and kombu — which accounts for 21 percent of Japanese mealsTrusted Source and is suggested as a reason for their above-average life span.
Now we all have to recognize the many great health benefits of this mighty sea veggie, from its cancer-fighting properties to the role it plays in balancing hormones.
Kelp isn’t only a nutrient-dense food that’s low in fat and calories. Some studies have suggested that kelp may also have a powerful effect on weight loss and obesity. The natural fiber alginate found in kelp acts as a fat blocker, stopping the absorption of fat in the gut. Kelp is also a fantastic source of vitamins and nutrients, including:
vitamin Kvitamin Acalciumironmagnesium
But what this sea superfood really excels at is its iodine content. In fact, it’s one of the best natural sources of iodine there is, giving it superhero hormone-balancing capabilities.
The mineral iodine plays a crucial role in producing thyroid hormones, managing the metabolism, and aiding the female body in a healthy pregnancy. On the other hand, a deficiency in this vital mineral can play a partTrusted Source in diseases and disorders such as polycystic ovarian disease, prostate disorders, thyroid conditions, autoimmune diseases, and even diabetes. Since diet is the exclusive source of the human body’s iodine content, it’s important to pay attention to foods high in this mineral.
Research has also shown that kelp can possess powerful cancer-fighting capabilities, particularly against breast and colon cancer. Its high levels of antioxidants not only fight free radicals, but can aid people with diabetesTrusted Source and act as a powerful anti-inflammatory agentTrusted Source.
Sure, kelp makes a great seaweed salad and goes well with sushi — and hey, you’re getting your omega-3s on. But there’s actually many more ways to incorporate a healthy dose of kelp into your diet.
1. Get your noodle fix, low-carb style
Kelp noodles are delicious and can be easily found at grocery stores, health food stores like Whole Foods, or bought online on Amazon. Try swapping out your pasta for this low-carb alternative, or use them to create a tasty kelp noodle salad.
2. Remix Taco Tuesdays with kelp salsa
Sure, there’s salsa verde and pico de gallo, but have you ever tried kelp salsa? The company Barnacle Foods creates three different types of this seaweed salsa: Sea Verde, Campfire, and Original. Bonus: They also offer tangy kelp pickles!
3. Impress with chips and dip
Seaweed snacks are crunchy morsels of umami flavor. While these chips can be found at most grocery stores, you can also try your hand at making your own. Follow this easy recipe for Korean fried kelp chips from Food52.
4. Season with seaweed
A sprinkling of kelp seasoning can take your dishes to the next level. These sea seasonings are readily available — from Amazon to Bragg’s version. Available in convenient shakers, they make a great flavor addition to your stir-frys, marinades, and even popcorn!
5. Celebrate with soup or salad
How about a soup with that seaweed salad? One of the most common ways to use kelp is in soups. Whether you’re making a kelp stock or Miyeok-guk (seaweed soup), kelp-infused soups are an excellent way to get a bowl full of nutrients. A bowl of miyeok-guk is also a Korean birthday tradition, served as a comforting reminder to children to appreciate their mother’s love and care. (Some also say it’s served after pregnancy because of its high nutrition value.)
6. Power with powder
An easy way to start eating kelp is by buying convenient kelp powder. This nutrient-dense powder can be used in a variety of your favorite recipes. Add it into your favorite morning smoothie, mix into salad dressing, or make kelp tea.
7. Spice up a healthy dessert
Mix things up by making sea-inspired desserts! Try this recipe for kelp carrot cake, whip up seaweed pudding, or bake some seaweed salt-speckled cookies.
When it comes to consuming kelp, it’s best to do so in its natural form. (If you're worried about radiation, know that there has been no indication of radioactivity in the United States coastal waters since the summer of 2016.) Kelp supplements can come with some serious health risks, and excessive amounts of iodine can cause harm to the thyroid.
The FDA recommends a dietary intake of 150 micrograms (mcg) of iodine per day. One pound of raw kelp can contain up to 2,500 mcg of iodine, so make sure you’re reading your packages and eating kelp in moderation.
With the great benefits of this sea vegetable, will kelp be added to your menu soon?
You already know to eat your daily servings of vegetables, but when is the last time you gave any thought to your sea vegetables? Kelp, a type of seaweed, is chock full of good-for-you nutrients that can benefit your health and possibly even prevent disease.
Already a staple in many Asian cuisines, this type of sea algae is a natural source of essential vitamins, minerals, and antioxidants.
You may have seen this marine plant at the beach. Kelp is a type of large brown seaweed that grows in shallow, nutrient-rich saltwater, near coastal fronts around the world. It differs slightly in color, flavor, and nutrient profile from the type you may see in sushi rolls.
Kelp also produces a compound called sodium alginate. This is used as a thickener in many foods you may eat, including ice cream and salad dressing. But you can eat natural kelp in many different forms, including:
rawcookedpowderedin supplements
Because it absorbs the nutrients from its surrounding marine environment, kelp is rich in:
vitaminsmineralstrace elementsenzymes
According to nutritionist Vanessa Stasio Costa, M.S., R.D.N., C.D.N., kelp “is often considered a ‘superfood’ due to its significant mineral content. It’s especially concentrated in iodine, which is important for optimal thyroid function and metabolism.”
The National Institutes of Health (NIH) say that seaweed such as kelp is one of the best natural food sources of iodine, an essential component in thyroid hormone production. A deficiency in iodine leads to metabolism disruption and can also lead to an enlargement of the thyroid gland known as goiter.
But beware of too much iodine. Overconsumption can create health issues, too. The key is to get a moderate amount to raise energy levels and brain functioning. It is difficult to get too much iodine in natural kelp but this could be an issue with supplements.
Stasio Costa also notes that kelp contains notable amounts of:
ironmanganesecalciummagnesiumcopperzincriboflavinniacinthiaminvitamins A, B-12, B-6, and C
The benefits of these vitamins and nutrients are substantial. B vitamins in particular are essential for cellular metabolism and providing your body with energy. According to UCSF Medical Center, kelp has more calcium than many vegetables, including kale and collard greens. Calcium is important to maintain strong bones and optimal muscle function.
Since inflammation and stress are considered risk factors for many chronic diseases, Stasio Costa says including kelp in one's diet could have numerous health benefits. Kelp is naturally high in antioxidants, including carotenoids, flavonoids, and alkaloids, which help to fight against disease-causing free radicals.
Antioxidant vitamins like vitamin C, and minerals like manganese and zinc, help to combat oxidative stress and may offer benefits to cardiovascular health. There have been many claims regarding kelp’s abilities to fight chronic disease, including cancer.
Recent studies have explored the role of sea vegetables in estrogen-related and colon cancers, osteoarthritis, and other conditions. Researchers found that kelp can slow the spread of colon and breast cancers. A compound found in kelp called fucoidan may also prevent the spread of lung cancerTrusted Source and prostate cancer. This doesn’t mean that kelp should be used to cure any diseases or be considered a guaranteed protection against disease.
In recent years, researchers have looked into kelp’s potential fat blocking properties. Because kelp contains a natural fiber called alginate, studies suggest that it may halt the absorption of fat in the gut. A study published in Food Chemistry found that alginate could help block fat absorption in the intestines by 75 percent. In order to reap the benefits of alginate, the research team plans to add the thickening compound to common foods such as yogurt and bread.
Kelp may have great potential for diabetes and obesity. A study published in the journal Diabetes, Obesity and Metabolism found that a compound in the chloroplasts of brown seaweed called fucoxanthin may promote weight loss in obese patients when combined with pomegranate oil. Studies also suggestTrusted Source that brown seaweed may influence glycemic control and reduce blood glucose levels, benefitting people with type 2 diabetes.
Thankfully, you don’t need to go diving in the ocean to reap the benefits. Kelp is available in a variety of forms.
Nutritionist Lisa Moskovitz, R.D., C.D.N., C.P.T., recommends that you try to eat your nutrients, versus taking them in supplement form. She suggests including kelp in a balanced diet with plenty of vegetables, from both the land and sea. Kelp can be one small part of a broader healthy diet that includes a variety of unprocessed, nutrient-dense foods.
Moskovitz says that one of the easiest ways to incorporate kelp into your diet is to add an organic, dried variety into soups. You could also use raw kelp noodles in salads and main dishes or add some dried kelp flakes as seasoning. It is usually found in Japanese or Korean restaurants or grocery stores and can be enjoyed cold with oil and sesame seeds, hot in a soup or stew, or even blended into a vegetable juice.
Did you know that seaweed is actually a vegetable??
It is indeed, a vegetable. A vegetable of the sea. With it's abundance of nutrients and health benefits, seaweed is in fact classified as a vegetable.
Some are even calling it a Superfood. There are also many other plants that grow around and in the sea. Many of which contain a shocking amount of health benefits.
Many types of Seaweeds have in abundance fiber, protein, Vitamin B12, and trace minerals. Iodine and omega-3 fatty acids, are essential for brain development. Yes, by adding a few seaweeds to your daily diet, you can increase your health.
Sea vegetables can be harvested from fresh, clean, unpolluted ocean waters. Sea vegetables come in a large variety of shapes, sizes, colors and they range in flavors from strong intense sea flavor to only a mild hints of that salty sea.
10 Types of Edible Seaweed That Will Change Your Health and Change Your Life:
1) Wakame
Wakame has a mild salty flavor and a nice tender texture. It is especially delicious is stews and soups. Also great paired with vegetables or bean dishes. The fonds of wakame are quite tender and only need a few minutes to cook.
Wakame is not only extremely high in nutritional value but is also extremely low in calorie and minimal in fat. It contains only about five calories per serving and is said to actually help burn fat. Wakame helps to prevent heart disease, cancer, diabetes, blood clotting, and obesity.
Wakame has beneficial effects with stroke, hypertension (high blood pressure), viral infections, tumors, oxidation and inflammation while promoting a good immune system. Wakame is a great addition to any diet as there are few things we can eat that are so replete with nutrients and health benefits.
2) Arame
Arame has a mild sweet flavor, and is shockingly filled with iodine. It is delicious thrown into a stir fry or soup broth. Try it sprinkled on top of rice. Soak your fonds in water and watch them triple in size. Add to sautéed vegetables, salads, and baked goods. Sweeter and milder than its cousin hiziki. Rich in beneficial fiber. Low fat, low sodium, and a good source of vitamin A, calcium, and magnesium. When dried and cooked arame resembles hiziki in color and appearance, it is softer, more delicate and much milder in flavor. Arame is the sweetest all the sea vegetables with a pleasing texture and appearance. These qualities make it the most appealing to those just beginning to familiarize their palate with sea vegetables.
3) Hijki
Dried hijiki has a very strong, salty flavor. It goes well with sweet vegetables, such as pumpkins or carrots. Bring dried hijiki back to it's softer form quickly by placing in warm water for a few minutes. Some of the greatest health benefits of hijiki include its ability to improve the health of the digestive system, boost energy levels, strengthen bones, help prevent diabetes, lower cholesterol, eliminate sleep disorders, balance hormonal activity, and improve metabolic efficiency.
4) Marsh Samphire
Marsh Samphire can be found along the ocean shore. It has long, thin, fleshy leaves with a rich salty flavor. Enjoy marsh samphire lightly steamed or pickled. Marsh Samphire is known for its digestive and anti-flatulent properties. It is rich in iodine and is packed with phytochemicals that protect the liver, heart and cellular DNA. Marsh Samphire is also rich in vitamins A, C, B2, B15, amino acids, and minerals, such as iron, calcium and magnesium phosphorus, calcium, silica, zinc, manganese and vitamin D. Not surprising at all, that it was used by sailors may years ago on ocean voyages to combat scurvy.
5) Bladderwrack
This larger stronger leaf has a much stronger seaweed flavor. It is best when it steamed and added to dishes like stir fries and soups. Due to high iodine content it was traditionally used to make a health promoting tea or broth.
**Be sure to rinse bladderwrack under warm running water and soak for at least 20 minutes before use to get rid of small grains of sand.**
6) Dulse
Dulse has always been quite popular in Ireland and Scotland. It has a rich, meaty flavor along with a gelatinous texture. It makes a great chewy salty snack. A great addition to long simmered stews and soups or mixed into fried potatoes.
The Benefits of Dulse: Rids the body of harmful heavy medals, helps rebuild all glands in the body, supports healthy brain function. Dulse helps heal a poor digestive system, as it is high in calcium, fiber and protein. Dulse can also increase metabolism and may aide with weight loss.
7) Sea Lettuce
The large, wavy edged leaves have a mild salty. The leaves are tender enough that they can be added into your salads, in it's raw for. You can also add them to your soups. Try it fried in butter and garlic, until leaves crispy. You will never think the same about seaweed again. Promotes bone health—100 grams of sea lettuce provide us with 490 milligrams of calcium and 3200 milligrams of magnesium. While everyone knows that calcium is good for our bones and teeth, most people don’t realize that we also need magnesium to help us absorb it. Since sea lettuce is rich in both minerals, it is an ideal food for building bones and preventing osteoporosis.
Weight loss properties—Sea lettuce is an excellent weight loss food for three reasons: One 100 gram serving of it contains only 130 calories, a meager 0.6 grams of fat, and an impressive 29.1 grams of dietary fiber (which helps us to feel full after eating).
8) Kelp
Kelp is valued for it's rich meaty flavor, it can be found along the North Atlantic Shores. Kelp is high in essential nutrients and tastes great in soup stock. Try it steamed and served as a side vegetable.
Kelp helps in Thyroid Gland Regulation: Due to Kelps high levels of natural iodine, it is essential in regulating our thyroid hormones and therefore our metabolism and energy levels. Win/Win!
9) Nori
Nori is cultivated in Japan. It is dried and pressed into tissue like sheets. With it's light salty flavor, these sheets make a delicious, tender wrap for those amazing sushi rolls we all love. Nori is toasted before packaging and has to be stored in an air-tight container, after opening to reduce air exposure and prevent it from absorbing moisture. As it will wither and lose its crispiness.
10) Agar-Agar
This type of seaweed is colorless, flavorless, gelatinous substance is extracted from various sea vegetables. It is used as a brilliant alternative to gelatin. It is sold in health food stores in both flake and powder varieties, and can be used in a variety of dairy-free and vegan recipes as a stabilizing and thickening agent for custards, puddings, sauces and even vegetarian marshmallows.
Seaweeds are one of nature's true wonder/super foods!
There are so many great varieties to chose from. There are many fantastic reasons to start including seaweeds into your daily diet. They are one of the most nutritionally dense plants on the planet and also the most abundant source of minerals in the plant kingdom as they have access to all the nutrients in the ocean.
You can get them in all kinds of forms on Amazon, and other online merchants. Lot's of blessings, love and light, namaste!
Sources: Google, Pinterest.
-A'natumun