Allergy to kelp or other seaweed is rare, but possible. If you experience symptoms of food allergy after eating kelp (such as swelling or rash, especially around the mouth), consult a doctor. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts. Calcium:Aids in bone health 3. Kelp is a type of edible seaweed or sea vegetable that’s commonly eaten in many Asian countries as part of salads, stir-fries and sushi rolls. Scientists are also investigating fucoxanthin, a substance in brown algae that could help with weight management, which is important for people with diabetes. Vitamins. They might not yet make up staples in the average American diet, but seaweeds -- marine vegetables available in a range of colors and flavors -- offer a lot of nutritional value. There are about 30 different varieties of kelp. The calcium found in pasteurized and homogenized dairy, in seeds and nuts, and in a few other foods is not as well utilized by most people. If you don’t have enough iodine, your thyroid won’t produce enough of some necessary hormones, a condition known as hypothyroidism. U.S Department of Agriculture. Be careful, though — too much iodine can cause your thyroid to malfunction. They increase energy levels, improve liver function, boost immunity levels, possess anti-inflammatory benefits, help reduce the risk of heart disease, AIDS, cancer, help with weight-loss programs, protect cells from damage due to exposure to heavy metals and X-rays. Besides iodine and iron, kelp is a rich source of:Â. Kelp is sometimes marketed under the Japanese name, kombu. Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Iron:Important for healthy blood and disease resistance 4. Although kelp is most commonly associated with potassium, it contains more than 70 other trace minerals, vitamins, amino acids, and plant hormones. Kelp also has proven health benefits and some that scientists hope to document in the future. It is also a good source of Dietary Fiber, Vitamin C, Pantothenic Acid, Zinc and Copper, and a very good source of Vitamin K, Riboflavin, Folate, Calcium, Iron, Magnesium and Manganese. It is one of the highest known sources of minerals. The following nutrition information is provided by the USDA for 1/2 cup (40g) of raw kelp.. Fat: .2 gram 4. As such, the seaweed absorbs a vast array of nutrients, making it a powerful, health-promoting food. WebMD does not provide medical advice, diagnosis or treatment. Kelp contains many important vitamins and minerals, including vitamins K, A, C, and E in addition to folate, vitamin B12, and vitamin B6. J Allergy Clin Immunol Pract. Here are some ways you can use kelp: American Scientist: "The Science of Seaweed. While more research is needed, three compounds found in seaweed have shown some preliminary promise in fighting cancer: Some of those same compounds, such as fucoidan and fucoxanthin, may also help people who have high blood pressure. 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Both kelp and spirulina are rich in nutrient content and are known to possess many health benefits. Thank you, {{}}, for signing up. Specific benefits provided by spirulina are as a remedy for bad breath. Serving sizes are often small and may not add significant nutrition to your diet. The upper limit (the most that should be consumed in a day) is 1,100 micrograms. All rights reserved. Saturated Fat 0.2g. Liquid kelp can also be used with hydroponic systems to preserve the life of seedlings. Kelp contains iodine, and can prevent hypothyroidism. Preparation. It contains the following vitamins: A, B1, B2, B12, C, D, E, K, Riboflavin, Choline, Carotene and Pantothene. Manganese: .1 milligram (3% DV) Adults can take 600mg kelp three times daily with food. Researchers need to find out more about how vanadium behaves in the body before it will be available on the market. Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From, Use kelp to flavor miso soup broth, called dashi, Use kelp flakes to give vegetarian salads the taste of the seaÂ, Combine kelp noodles with shredded vegetables to make a salad, Make pad thai using kelp noodles instead of traditional noodles, Make kombu salad by mixing: water, dried kelp carrots, cucumbers, and flavoring, Use kelp flakes or powder to add umami to dried beans. Kelp is available fresh or frozen, but it can be hard to find unless you live in an area where it’s grown or harvested. People also consume this leafy seaweed, because of its high nutritional value. It can also be used to add flavor to soups and broths. Dried kelp can be added to the pot when cooking dried beans to enhance flavor and make them less gas-causing. The high natural iodine content of kelp makes it a natural food or supplement to combat iodine deficiency. While seaweed can grow in nearly any type of saltwater or freshwater, kelp is found only in saltwater, typically along nutrient-rich, cold, rocky coastlines. Because the amount of iodine varies so much in kelp, be aware you could experience iodine toxicity if you eat too much. Yes, it’s a seaweed, but one that grows in shallow, nutrient-rich water, which makes it a natural source of vitamins A, B1, B2, C, D and E. Kelp is also a rich source of minerals such as zinc, copper, iron, magnesium, potassium and calcium, of which it contains ten times more than milk, making kelp a great calcium supplement. It is also a rich source of vitamin B1, riboflavin, vitamin B3, folate, pantothenic acid, vitamin C, and vitamin K. The mineral wealth in it includes zinc, copper, calcium, potassium, sodium, iron, magnesium, boron, iodine, and manganese. kelp Nutrition Information 2 RESULTS: kelp Vegetables and Vegetable Products (1) Ethnic Foods (1) Can't find it? Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. Genetically modified crops may result in feeds with improved nutrient content and availability, and/or decreased anti-nutrient factors. 1 %. The carb content of kelp is very low, just 3.8 grams of carbohydrate per 1/2 cup serving of raw kelp. 100 g. Amount Per Serving. Enter your own food Set category preferences . Any fat consumed from kelp will likely be from added fat during cooking or from other ingredients in kelp products. Most people will never consume enough kelp to have a problem with arsenic or other heavy metals. These forests are very beneficial by providing an important ecosystem for the organisms that live between the sea floor and the surface of the ocean. Iodine. It also contains small amounts of thiamin, riboflavin, niacin, and pantothenic acid. ", American Thyroid Association: "Iodine deficiency. Here is a table of search results for kelp; Food Name: Add to Tracking Add to Compare Create Recipe Add to My Foods. It is also a great source for vitamins A, B-12, B-6, and C. As mentioned above, kelp is chock-full of antioxidants. Kelp is more likely to contain these elements when harvested from areas with industrial development. Kelp noodles can be consumed cold or heated, but you should rinse the noodles before consuming. Nature’s Way Kelp uses whole dried kelp plants that grow in coastal ocean waters, ensuring that these kelp pills give… Organic kelp fertilizer is valued for its micro-nutrients as well as its macro-nutrients of nitrogen, phosphorus and potassium. Like other plants, kelp absorbs a great deal of minerals from the sea water and sea soil in which it grows. Â. Most consumers eat dried kelp or kelp noodles. Dried kelp and kelp noodles are usually packaged so that you can keep them in your cupboard for about six months, as long as they are unopened. This is due to its high chlorophyll content. 2019;77(5):307-329. doi:10.1093/nutrit/nuy066, Admassu H, Gasmalla MAA, Yang R, Zhao W. Bioactive peptides derived from seaweed protein and their health benefits: Antihypertensive, antioxidant, and antidiabetic properties. Iodine is a mineral that's present in high amounts in kelp. It also contains about 0.5 grams of fiber and less than 1 gram of sugar. Kelp provides nutrition for a wide range of sea life. Cherry P, O’Hara C, Magee P, McSorley E, Allsopp P. Risks and benefits of consuming edible seaweeds. Folate, as well, has been shown to help maintain healthy blood pressure, and seaweed can be a good source of this B vitamin.. ", U.S. Food and Drug Administration: "Arsenic in Foods and Dietary Supplements.". Kelp can contain aluminum, cadmium, arsenic, and lead. Kelp is a highly nutritious underwater 'plant' (although it has no roots). The following table shows an overview of the nutritional profile (3, 4). ", Biomed Research International: "Umami the Fifth Basic Taste: History of Studies on Receptor Mechanisms and Role as a Food Flavor. This includes nutrients like vitamin C, along with polyphenols such as carotenoids, flavonoids, and alkaloids, according to Wyosnick. Nutrients: Sea kelp is a natural source of vitamins A, B1, B2, C, D and E, as well as minerals including zinc, iodine, magnesium, iron, potassium, copper and calcium. Brands with just kelp, water, and sodium alginate (a natural hydration agent that is extracted from brown seaweed) will be low in calories, carbs, and fat while still offering some of the nutritional benefits of plain kelp. Other minerals include calcium, magnesium, iron, sodium, and phosphorus. 1 %. Now this food has become common in other parts of the world, due in part to the popularity of kelp noodles. However, it’s not possible for humans to eat enough seaweed to experience these benefits. The organisms require nutrient-rich water with temperatures between 6 and 14 °C (43 and 57 °F). Calcium: 47 milligrams (5% DV) 10. Read our, Medically reviewed by Richard Fogoros, MD, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Reviewed by Ayana Habtemariam, MSW, RDN, LDN, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Verywell Fit uses cookies to provide you with a great user experience. J Food Sci. Kelp has an impressive nutritional profile. Protein: .5 gram 5. Because kelp comes from the sea – a natural mineral soup of common and rare nutrients – it is one of the only soil additives that includes mannitol. Kelp is not a good source of protein. Your body does not manufacture iodine, so it's important to get it through your diet. Kelp—along with other types of edible seaweed—has been a staple in the Japanese diet for hundreds of years. Nutrients in Kelp Supplements and Dosage. It’s also commonly sold as a nutritional supplement, either in capsules, tablets or powders. Vitamins: Kelp has sufficient vitamins like A, B2, B1, B6, B12, folic acid and pantothenic acid for our … Bioavailable iodine. In turn, kelp is one of the best foods you can add to your cancer-prevention menu. Try adding them to green salads, using them as a pasta alternative, or tossing with sauteed veggies and a protein. Some people opt not to take kelp supplements because they could contain more concentrated amounts of arsenic. This "sea tree" algae is loaded with nutrition . Exposure to heavy metals can also harm thyroid function., For these reasons, health experts advise that pregnant or breastfeeding women and those with kidney or thyroid disorders, such as hyperthyroidism, avoid consuming kelp.. Kelp doesn’t have roots like most plants do, but anchors itself to the ocean floor through a system called a "holdfast." Raw kelp can be used in stir-fry dishes and soups, added to salads, or included in smoothies. Calories. 43. Maritime is designed for use with specialty crops such as almonds, grapes, citrus, strawberries, broccoli, lettuce and more. Scientists haven’t proven many of these claims yet, but kelp is still a tasty and nutritious addition to your diet. Two or three servings a week should provide ample iodine to the diet, notes 3. Updated December 6, 2019. Kelp grows in "underwater forests" (kelp forests) in shallow oceans, and is thought to have appeared in the Miocene, 5 to 23 million years ago. Kelp grows in “kelp forests” within relatively shallow bodies of … Don't eat too much kelp or take a kelp supplement without talking to your doctor. Â, Kelp contains a mineral called vanadium that could help people with Type 2 diabetes. © 2005 - 2019 WebMD LLC. 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. Most adults need 150 micrograms per day. People who eat seaweed seldom have mineral deficiencies. Early studies using animals and humans have shown that it can help regulate blood sugar. Kelp, or brown algae, is found on the coasts of Korea and Japan. Nutr Rev. Get nutrition tips and advice to make healthy eating easier. There are different varieties of kelp, one of which is kombu. Kelp noodles can also be found in some grocery stores and supermarkets in the Asian food section. Raw and dried kelp and kelp noodles are found in many specialty markets. Kelp is highly nutritious, with few calories and very little fat. There are about 0.7 grams of protein per 1/2 cup of raw kelp. Kelp (Laminaria digitata) is one of the most nutrient-dense foods in existence. Kelp is moderately rich in iron, which is necessary to prevent the iron deficiency known as anemia. Your thyroid requires iodine to function properly. One serving (28 grams) of raw kelp contains (1) – 1. Calories: 12 2. Kelp is likely safe when consumed in the amounts typically found in food. If you’re a fan of Japanese cooking, you’ve probably eaten kelp. Kombu is the Japanese word for kelp, usually the Saccharina japonica species. Iron: .8 milligram (4% DV) 11. In fact, kelp provides a source of almost every vitamin and mineral except the vitamin B family. Vitamin K: 18.3 micrograms (23% DV) 7. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Kelp fertilizer is available in three forms. Dietary fiber: .4 gram 6. Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist. % Daily Value *. Kelp is high in nutritional value because it's very low in calories but is packed with fiber, vitamins, and minerals, which offer health benefits when consumed as part of a balanced diet: 1. You can also buy kelp and kelp noodles online. Kelp has some impressive nutritional benefits; it’s full of essential vitamins, minerals, amino acids, and also offers some unique phytochemicals. You can buy kelp fresh, dried, or in noodle form. Folate: 50.4 micrograms (13% DV) 8. Kelp is rich in iodine, and everyone needs more iodine. Because it absorbs the nutrients from its surrounding marine environment, kelp is rich in: 1. vitamins 2. minerals 3. trace elements 4. enzymesAccording 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. Menstruating women are especially at risk of anemia, which can cause fatigue, weakness, dizziness, and other symptoms. Consuming too much iodine can cause serious negative health effects, such as goiter, thyroid gland inflammation, and, in severe cases, thyroid cancer. Since kelp is rich in nutrients, many claims have been made about its health benefits. It also helps in the treatment of chroni… Changes in processing procedures can change the nutrient … Despite its appearance, kelp is not a plant; it is a heterokont. There is very little fat in raw kelp. 2019;7(2):714-715. doi:10.1016/j.jaip.2018.11.009. The heavy metals in kelp are usually below toxic levels, but some people worry about exposure to them, especially to arsenic. Kombu is an edible kelp found in the sea forests, also known as kelp forests. Since the iodine content in kelp and kelp products varies, it can be unclear how much iodine you will consume when you eat it. Published April 1, 2019. Iodine:Nece… Vitamin C: An antioxidantthat may help prevent illness or disease 2. Kelp Nutrition In terms of nutrition, kelp contains dietary fiber, carbohydrates, protein, and amino acids. This is kelp’s best known benefit. Carbohydrate: 2.7 gram 3. However, the high amount of iodine and potentially heavy metals in kelp can be detrimental to your health if you consume too much, especially in the form of supplements.. Seaweed, kelp, raw. 2018;83(1):6-16. doi:10.1111/1750-3841.14011, Thomas I, Siew LQC, Watts TJ, Haque R. Seaweed allergy. National Institutes of Health Office of Dietary Supplements. Kelp Vs. Seaweed. Kelp can have many therapeutic and nutritional benefits, as it is a Magnesium:Essential for hundreds of biochemical reactions in your body 5. Kelp is high in nutritional value because it's very low in calories but is packed with fiber, vitamins, and minerals, which offer health benefits when consumed as part of a balanced diet: Some research has suggested that the type of fiber found in seaweed, including kelp, may help with satiety and feeling of fullness, which may help people consume fewer overall calories. In addition, new crop varieties may result in nutrient composition changes. ", Molecular and Cellular Biochemistry: "Vanadium and Diabetes.