Kelp is a common name used for many different species of algae, all belonging to the order Laminariales. There are eight families of kelp and roughly 30 different genera.
In some parts of the world, kelp forms big underwater “kelp forests” which are large areas of shallow waters with dense kelp growth. Kelp forests form an important habitat in the ocean and can be exceptionally biodiverse.
In addition to being a superfood, kelp – especially kelp forests – play an important role in the ecosystem. Kelp provide habitat and shelter for numerous marine species, including fish, invertebrates, and marine mammals. Kelp will carry out carbon sequestration; it will absorb large amounts of carbon dioxide, helping mitigate climate change.
Kelp is a versatile and nutrient-dense seaweed that offers numerous benefits for health, cuisine, the environment, and agriculture. Its rapid growth and high nutritional value make it a valuable resource, but sustainable harvesting practices are crucial to protect and preserve kelp forests for future generations. Whether used as a food, supplement, or agricultural product, kelp stands out as a true underwater superfood.
The nutrients in kelp are not only good for us humans; they are also good for many animals and can be used to as a soil fertilizer for plants. Kelp is widely used as a supplement in livestock feed due to its high nutritional content, and kelp extract and kelp meal are rich in nutrients that promote plant growth and improve soil health.
Physical characteristics of kelp
- Structure: Kelp consists of the holdfast (anchor), stipe (stem), and fronds (leaves). In some species, the fronds are buoyed by gas-filled bladders that help them float toward the sunlight.
- Growth: Kelp can grow incredibly fast, some species up to 2 feet per day.
- Size: Some species can reach lengths of over 150 feet.
- Types: Common types of kelp include giant kelp (Macrocystis pyrifera) and bull kelp (Nereocystis luetkeana).
Nutritional benefits
Kelp is packed with essential nutrients and minerals, making it a valuable addition to diets and health products. The exact nutritional profile will vary depending on species and growing conditions.
- Vitamins: Rich in vitamins A, C, E, K, and B-complex.
- Minerals: High in iodine, calcium, magnesium, iron, and potassium.
- Fiber: Contains alginate, a type of dietary fiber that can aid in digestion.
- Antioxidants: Provides antioxidants such as carotenoids and flavonoids, which help protect against oxidative stress and chronic diseases.
Health benefits
Incorporating kelp into your diet can offer several health benefits:
- Thyroid Health: Due to its high iodine content, kelp supports thyroid function, which is essential for regulating metabolism. Make sure to stay below your recommended daily intake of iodine.
- Weight Management: The fiber in kelp can help promote feelings of fullness, aiding in weight management.
- Heart Health: The nutrients in kelp, such as potassium and antioxidants, contribute to cardiovascular health by lowering blood pressure and reducing inflammation.
- Bone Health: High levels of calcium and magnesium in kelp support strong bones and teeth.
- Immune Support: Vitamins and minerals in kelp help boost the immune system.
Supplements
Kelp extract is available in capsule, tablet, or powder form for easy incorporation into diets.
Culinary use of kelp
Kelp is used in various culinary applications, particularly in Asian coastal cuisines.
- Dried Kelp: Often sold in sheets or powdered form, it can be rehydrated for use in soups, stews, and salads.
- Konbu: A type of kelp commonly used in Japanese cooking, especially in making dashi, a fundamental broth. Konbu can be made from several species of kelp.
- Snacks: Kelp can be roasted and seasoned to make a crunchy, nutritious snack.
Eating konbu
Konbu, also known as kombu, is widely eaten in Japan, China, South Korea and several other East Asian coastal countries. In Japanese, the word is written 昆布. In Chinese is is called hǎidài (海带) and in Korean dasima (다시마).
Konbu can be made from a variety of kelp species, most of them belonging to the family Laminariaceae.
Konbu and the human body
- Konbu is rich in dietary fiber.
- Konbu contains families of enzymes that break down complex sugars that the human digestive system can not digest without such help.
- Konbu contains alpha-galactosidase and beta-galactosidase enzymes.
- Konbu is a rich natural source of glutamic acid, the amino acid behind the taste umami.
- Konbu is very rich in iodine. It is important to limit your konbu feasting to stay below the recommended daily intake. Iodine is beneficial and necessary for us in the right amount, but as with many nutrients, it is detrimental to our health if we overdo it.
Buying konbu
In Japanese stores and markets, konbu is sold prepared in various ways. You can for instance purchase dried konbu (dashi konbu), dried shred konbu (oboro konbu, tororo konbu, shiraga konbu), and konbu pickled in vinegar (su konbu).
Soup stock
Konbu is one of the basic ingredients in Japanese soup stock (dashi). Rishiri-kombu (Saccharina angustata) and Mitsuishi-kombu (Saccharina japonica var. ochotensis) are two common choices for this.
Tsukudani made from konbu
Tsukudani is the Japanese name for small seafoods, meats or seaweeds prepared by simmering them in soy sauce and mirin.
Tsukudani made from konbu is often made to not waste ingredients that are left from making dashi. Serve the flavourful tsukudani with cooked rice; you will only need around 1 tablespoon for a whole bowl of rice since the flavour is so rich. If you store konbu tsukudani in the refrigerator it will develop a gelatinous texture.
Sweet-and-sour pickled konbu
Sweet-and-sour pickled konbu is commonly served as a snack with green tea. It is also popular to include when beans are cooked, since it is believed to make it easier for the body to digest the beans.
Konbu-cha
Konbu-cha is a warm drink made by infusing kombu in hot water. (It is not the same thing as the fermented drink known as kombucha tea in English.)
Examples of species and variants of kelp used for konbu
- Arthrothamnus bifidus, Nekoashi-kombu
- Saccharina angustata (Laminaria angustata), Mitsuishi-kombu – commonly used in the making of dashi
- Saccharina cichorioides (Laminaria cichorioides), Chijimi-kombu
- Saccharina coriacea (Laminaria coriacea), Gaggara-kombu
- Saccharina gyrata (Kjellmaniella gyrata), Tororo-kombu
- Saccharina japonica (Laminaria japonica), Ma-kombu
- Saccharina japonica var. religiosa (Laminaria religiosa), Hosome-kombu
- Saccharina japonica var. diabolica (Laminaria diabolica), Oni-kombu
- Saccharina japonica var. ochotensis (Laminaria ochotensis), Rishiri-kombu
- Saccharina latissima (Laminaria saccharina), Karafuto-kombu
- Saccharina longipedalis (Laminaria longipedalis), Enaga-kombu
- Saccharina longissima (Laminaria longissima), Naga-kombu
- Saccharina sculpera (Kjellmaniella sculpera), Gagome-kombu
Harvesting and sustainability
Sustainable harvesting practices are essential to maintain healthy kelp forests.
- Regulation: Many regions have regulations to prevent overharvesting and ensure kelp forests can regenerate.
- Aquaculture: Kelp farming (aquaculture) is an emerging industry that provides a sustainable way to meet the demand for kelp without depleting natural populations.
