5 Benefits of Kelp | HealthShots

People love Japanese cuisine for a variety of reasons, but one of the most popular after sushi is kelp, which is rich in flavor and packed with nutrients. Kelp is a type of popular seaweed that can be a great addition to a variety of dishes, including chilled salads and savory soups. Not only does it taste great, but it also has a plethora of health benefits. It’s no wonder it’s gaining popularity around the world. Packed with nutrients and antioxidants, kelp is often considered a superfood of the sea. Find out about the health benefits of kelp and how to incorporate it into your diet.

What is kelp?

Kelp, known as kombu in Japanese, is a large brown seaweed widely used in Japanese cuisine. It grows in shallow, nutrient-rich seawater. It is a key ingredient in dashi, the basic broth that forms the basis of many Japanese dishes such as miso soup, noodle broths and sauces. Kelp enhances the flavour of many dishes due to the presence of glutamine, the source of the savoury taste known as umami, a study published in Tokyo Foundation for Policy Research.

Kelp, a type of brown seaweed, is a rich source of several nutrients and bioactive compounds that may provide various health benefits. It contains various nutrients, including iodine, calcium, iron, and vitamins A and C.

5 Health Benefits of Kelp

Here are five reasons why adding kelp to your diet can be beneficial for your health:

1. Reduces inflammation

Kelp, a type of seaweed, contains natural compounds known as carotenoids, which may help fight inflammation associated with many chronic diseases, including arthritis and Alzheimer's disease. Carotenoids are also powerful antioxidants that protect our cells from damage, as found in a study published in Journal of Functional FoodsSo, including kelp in your diet can be a delicious way to improve your health!

2. Regulates the function of the thyroid gland.

Kelp is a natural source of iodine, a trace mineral needed for the production of thyroid hormones, according to a study published in the journal Clinical chemistry, immunology and quality control of laboratory testsThe thyroid gland, located in the neck, regulates metabolism, growth, and brain development. Iodine deficiency can lead to hypothyroidism, a condition in which the thyroid gland does not produce enough thyroid hormone. By providing iodine, kelp can help support thyroid function, ensuring that the body’s metabolism is running efficiently.

3. Promotes weight loss.

“Seaweed is low in calories and fat, but high in fiber, especially a type of fiber called alginate, making it a great addition to a weight-loss diet. The fiber content promotes feelings of fullness, reducing appetite and calorie intake, which can aid in weight loss,” says Nutritionist Gauri AnandHowever, it is important to note that while kelp can be a useful addition to a balanced diet, it is not a magic pill. A healthy diet and regular exercise are critical to lasting weight loss results.

4. Maintains bone health

Kelp contains important minerals such as calcium and magnesium, as found in a study published in Advances in Food and Nutrition Researchboth of which are critical for bone health. Calcium is the primary building block for bone, while magnesium plays a supporting role in calcium absorption and bone metabolism. “By supplying these minerals, kelp can help maintain bone density and reduce risk of osteoporosisa disorder characterized by weak and brittle bones. It is important to note that while kelp can promote bone health, it is best consumed as part of a balanced diet that includes other calcium-rich foods,” the expert explains.

5. Supports cardiovascular health

Kelp is rich in bioactive compounds called fucoidans, as found in a study published in Marine drugs. These compounds have potential health benefits, especially when it comes to cardiovascular health. Fucoidans are rich in anti-inflammatory and anticoagulant properties, which can help lower blood pressure and lower cholesterolBy reducing inflammation and preventing blood clots, fucoidans may help support cardiovascular health and reduce the risk of heart disease. Including kelp in your diet may be a natural way to improve your heart health.

How to include seaweed in your diet?

Here are some simple and effective ways to include seaweed in your diet, suggested by an expert.

1. Seaweed snacks

Ingredients:

• 1 sheet of dried seaweed
• 1 tablespoon sesame seeds
• 1 tablespoon soy sauce
• 1 teaspoon honey
• 1/2 teaspoon garlic powder
• 1/4 teaspoon red pepper flakes

Method:

1. If the kelp sheet is too large, cut it into smaller pieces.
2. In a small bowl, combine sesame seeds, soy sauce, honey, garlic powder, and red pepper flakes.
3. Evenly coat both sides of the seaweed sheet with the seasoning mixture.
4. Place seasoned seaweed on a baking sheet or in a deep fryer. Bake at 350°F (175°C) for 5-7 minutes or air fry at 400°F (200°C) for 3-5 minutes or until crisp.
5. Remove the seaweed from the oven or fryer and let it cool completely before serving.
6. Seaweed snacks in an airtight container at room temperature for up to a week.

2. Seaweed and vegetable soup

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 stalks celery, chopped
• 4 cups vegetable broth
• 1/2 cup dried seaweed flakes
• 1 can chickpeas, drained and rinsed
• Salt and pepper to taste.

Method:

1. Heat olive oil in a large saucepan over medium heat.
2. Add onion, carrot and celery and cook until softened.
3. Add vegetable broth and seaweed flakes.
4. Bring to a boil, then reduce heat and simmer for 15–20 minutes or until vegetables are tender.
5. Add chickpeas, season with salt and pepper.

3. Fried seaweed

Ingredients:

• 1/2 cup dried seaweed flakes
• 1 tablespoon olive oil
• 1 onion, thinly sliced
• 1 red bell pepper, thinly sliced
• 2 cloves garlic, crushed
• 1 inch ginger, grated
• 1 cup broccoli florets
• 1 cup green peas
• 1/4 cup soy sauce
• 2 tablespoons rice vinegar
• 1 tablespoon honey
• 1 teaspoon sesame oil

Method:

1. Soak dried seaweed flakes in cold water for 10-15 minutes or until softened. Drain and set aside.
2. Heat the olive oil in a large skillet or wok over high heat.
3. Add the onion, red bell pepper, garlic and ginger to the hot oil. Stir-fry for 2 to 3 minutes or until softened.
4. Add the rehydrated seaweed flakes to the pan. Stir-fry for 1-2 minutes or until heated through.
5. Add broccoli florets and peas to the pan. Stir-fry for 2 to 3 minutes, or until vegetables are crisp-tender.
6. Add soy sauce, rice vinegar, honey and sesame oil. Cook for 1 minute or until the sauce coats the vegetables.
7. Serve with rice or noodles.

4. Seaweed salad

Ingredients:

• 1/2 cup dried seaweed flakes
• 1 cup grated carrots
• 1/2 cup diced cucumber
• 1/4 cup red onion, thinly sliced
• 1/4 cup sesame seeds
• 1/4 cup chopped cilantro
• 1/4 cup soy sauce
• 2 tablespoons rice vinegar
• 1 tablespoon honey
• 1 tablespoon sesame oil
• 1 clove garlic, minced

Method:

1. Soak dried seaweed flakes in cold water for 10-15 minutes or until softened. Drain and set aside.
2. In a large bowl, combine grated carrot, diced cucumber and thinly sliced ​​red onion.
3. In a small bowl, combine soy sauce, rice vinegar, honey, sesame oil and minced garlic to make the dressing.
4. Add the rehydrated kelp flakes to the bowl with the vegetables. Drizzle the dressing over the salad and toss to coat.
5. Garnish with sesame seeds and chopped cilantro and serve.

Are there any side effects of kelp?

The expert explained that although kelp has many health benefits, it is important to be aware of the possible side effects.

1. Excessive iodine intake

Seaweed is very rich in iodine, which is necessary for the thyroid gland to function, but its excess can lead to thyroid dysfunction. Excessive consumption can cause hyperthyroidism (hyperthyroidism) or hypothyroidism (underactive thyroid), especially in people who are sensitive to iodine.

2. Heavy metal pollution

Kelp can absorb heavy metals such as arsenic, cadmium, and lead from the ocean. If kelp is harvested from contaminated water, it may contain dangerous levels of these metals that can pose health risks if consumed over the long term.

3. Digestive problems

Kelp is rich in fiber, which is generally good for digestion, however, consuming too much fiber in a short period of time can lead to digestive upset such as bloating, gas, and stomach cramps.

4. Blood thinning

Seaweed contains fucoidan, a compound that may have blood-thinning properties. While this may be beneficial for heart health, it may pose a risk for people taking blood-thinning medications or those with bleeding disorders.

5. Allergic reactions

Although rare, some people may be allergic to kelp or other types of seaweed. Symptoms of an allergic reaction may include itching, hives, swelling, difficulty breathing, or anaphylaxis in severe cases.