Kelp

Name: Kelp — large brown seaweeds in the order Laminariales that grow in cold, shallow, nutrient-rich waters, forming underwater “forests.” Edible kinds include sugar kelp (Saccharina latissima), kombu and wakame. Kombu and wakame have their own pages.

Description

Kelp has been eaten for thousands of years in East Asia, the Nordic countries, Ireland and coastal communities elsewhere, and is also a source of alginates, used as thickeners in food, cosmetics and medicine. Kelp farming has become a growing industry, praised for being a low-impact crop that absorbs carbon and nitrogen.

Kelp has a mild, slightly briny, savoury flavour and a chewy texture, and is sold fresh, dried, as noodles, flakes and powder. It is one of the richest natural sources of iodine of any food.

Main nutrition value

Kelp is the richest food source of iodine, plus potassium, calcium, magnesium and fibre, which makes it nutritious but also easy to overdo.

How best to be consumed

Kelp is eaten in small amounts, and the iodine content is the main thing to manage.

1. Use a small amount of dried kelp to make broth or season soups and beans, then remove it.
2. Add kelp noodles to salads and stir-fries after rinsing.
3. Sprinkle flakes sparingly onto salads and rice.
4. Check the iodine content on supplement and food labels, and avoid daily large amounts.
5. Buy from reputable sources tested for heavy metals.

Overconsumption could cause…

Kelp is nutritious but needs care because of iodine.

1. Too much iodine, which can disrupt thyroid function, so heavy or regular intake is not advised for people with thyroid conditions, and in pregnancy a limit applies. Kelp is particularly high in iodine, and a single serving can far exceed the daily need.
2. Heavy metals such as cadmium, lead and arsenic, which seaweed can absorb from seawater, so buy from reputable sources and do not eat large amounts every day.
3. High sodium in some dried and seasoned sea vegetable products.
4. Interactions with thyroid medicines, and with blood thinners because of the vitamin K.

GroupsSea VegetablesSeaweed and algaeLow fatRich in folateRich in magnesiumRich in vitamin K

Related foodsWakameNoriDulseHijikiKombuSea Grapes

Wikipedia — Kelp, used for origin, naming and history: https://en.wikipedia.org/wiki/Kelp