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What Kelp is Used For in Health & Cooking

what kelp is used for in health

If you’ve heard of kelp but are unsure what it is, does or what it’s used for, then you’re in the right place. In this article, we explain what kelp is used for in health and cooking, and the kelp types available.

Kelp, otherwise known as brown algae, is a popular form of seaweed that is used in both food and a wide variety of products that promote a healthier body. From edible kombu and wakame which are staples in Japanese cooking, through to skin care and weight loss, the uses of kelp are extensive.

Here, we introduce you to the world of kelp and explain what kelp is used for, and how, in cooking, health and beauty. We share a comprehensive list of the forms and types of kelp used in cooking and health, and tips for incorporating kelp into your diet.

What Kelp is Used for in Health & Beauty

There are countless health benefits associated with the regular use and consumption of kelp. Kelp is an excellent source of vitamins, minerals, fiber, antioxidants, and so much more. Not only is kelp a nutritional source of minerals and vitamins but it has been used in traditional forms of medicine for centuries. As a beauty product, kelp improves the appearance and health of skin and aids weight loss.

For centuries, kelp has been used as a form of food and traditional medicine throughout Asia. Thanks in part to its high content of vitamins, nutrients, minerals, and fiber, it can help maintain a healthy thyroid and digestive system. The list of benefits associated with the regular consumption of kelp is virtually limitless. Not only is it great for traditional medicine, but can also be used to help several different health conditions that people suffer from every single day.

What Does Kelp Do for our Body? Kelp Benefits

Source of Minerals

Like many forms of seaweed, kelp is rich in essential minerals such as potassium, iodine, magnesium, calcium, as well as iron. These minerals are vital for the health of the body, and ensuring the proper function of muscles, nerves, bones, and cellular activity. Moreover, iodine plays a crucial role in the proper maintenance of the thyroid and hormone production.

Source of Vitamins

Without question, kelp contains an assortment of important vitamins that the body needs to stay healthy. The most important vitamins contained within kelp include vitamin A, which is also known as beta-carotene, vitamin K, vitamin C, and vitamin B complex. These vitamins play an important role in the metabolic process and help to support the body’s immune function.

Source of Fiber

Seaweed like kelp is also an excellent source of dietary fiber. Kelp includes both insoluble and soluble types of dietary fiber, which helps to promote healthy digestion. Not only will it help to regulate bowel movements, but it improves that feeling of fullness and can even assist in the management of your weight.

Antioxidants

Kelp contains a large assortment of antioxidants which includes carotenoids and flavonoids. These antioxidants play important roles in neutralizing free radicals within the body and reducing the effects of oxidative stress on the skin. Regular consumption of kelp can help lower the risk of certain chronic diseases including cancer, heart disease, and other degenerative conditions.

Iodine Deficiency

Anyone who suffers from heart disease knows just how important it is to find an alternative source of iodine. When you are younger, the number one source of iodine comes from iodized salt. What does Kelp do, then? Kelp is a rich natural source of iodine. If you don’t have access to iodized salt or need to control your salt intake, then to prevent and treat iodine deficiency, it is important to consume seaweed such as kelp regularly. This iodine will help to improve the thyroid, and the production of hormones within the body that regulate things like growth, development, and metabolism.

Digestive Health

Kelp is an excellent way of improving digestive health. By having a healthier gut, you can reduce fat absorption and lose weight in the process. The soluble and insoluble dietary fibers contained within kelp can also alleviate constipation and promote a more regular movement of the bowels.

Support for Thyroid Function

The iodine content of kelp helps to support a healthy thyroid, which in turn ensures regular hormone production within the body. After all, the thyroid gland relies on iodine to produce the hormones the body needed to regulate the metabolism and control the processing of energy.

Weight Management

If you’re wondering what kelp is used for in weight loss and why, then look to your gut health. The high fiber content within kelp plays an important role in not just improving bowel movements, but also in reducing the amount of fat that the body can absorb. When consuming kelp regularly, you will feel fuller after each meal, which reduces the chances of overeating.

Anti-inflammatory Properties

Kelp is also known to contain a wide variety of bioactive compounds that have anti-inflammatory properties. These compounds can reduce the amount of inflammation in the skin which provides a calming and soothing effect.

How Kelp is Used for Health Supplementation

Kelp can be consumed in several different ways to maintain your health. The most commonly used form in Asia is to consume kelp as part of a regularly balanced diet, as discussed in the next section on cooking with kelp. However, it is also possible to supplement your diet with kelp capsules, liquids and other processed forms.

Kelp Capsules & Tablets

Kelp can be found in both capsule and tablet forms. In capsule form, the kelp can be both dried or powered. Kelp capsules and tablets are generally taken with water as directed by the product label. Before starting any new health regimen, it is important to seek the advice of a healthcare professional as the dosages may need to be adjusted for your particular health needs.

Kelp Powder

You may also find kelp available in powdered form, so it can be consumed in a wide variety of different ways. Kelp powder is generally added to juices, smoothies, and other beverages, similar to how you might use powdered spirulina. Kelp powder may also be sprinkled on top of a wide variety of dishes including salads, soups, and stews.

Kelp Extracts & Liquid Tinctures

When time is of the essence, you can also get all of the excellent health benefits associated with eating kelp on a regular basis, simply by using kelp extracts or tinctures. Kelp extracts can be taken orally by simply dropping into the mouth, or they can be diluted in juices, water, or smoothies. Take the time to read the instructions on the label, and follow them accordingly. These are highly concentrated extracts, and be mindful that tinctures also contain alcohol making them unsuitable for children.

Kelp Gummies

Gummies don’t have to be unhealthy when they are made from kelp. Kelp Gummies are an excellent way to get your kids to consume this superfood daily, as they are consumed just like any other gummy candy. They are an excellent way of getting all of the excellent benefits of regular kelp consumption, without the need of preparing special dishes or drinks. Because these are basically candy, it’s important to pay close attention to the dosages provided on the product labels to prevent consuming too many.

Kelp Seaweed Snacks

Perhaps one of the easiest ways to eat kelp regularly is to simply consume kelp seaweed snacks. Kelp snacks can be made in a wide variety of different ways. The two most common forms of kelp snacks are roasted and dehydrated. Roasted kelp snacks are made of freshly harvested seaweed that is then roasted to crispy perfection. Dehydrated snacks, on the other hand, are chewy, and more closely resemble fruit leathers or jerky.

what does kelp do as seasoning
As a seasoning kombu (kelp) imparts a salty depth to food, pairing very well with umami bonito fish.

What Kelp is Used for in Cooking

One of the most common uses of kelp is in the culinary arts. Kelp has played a crucial role in Asian cuisine for centuries but has only recently found its way into Western kitchens. But what is kelp used for in food and culinary applications? What role does it play in cooking? What does kelp taste like?

Well, that would be like asking what bacon is used for, in that it can be used in many different ways. Kelp is a brown algae that is used like a vegetable for adding bulk and fiber to meals, as well as a seasoning for the salty umami flavor it imparts to food. Here are some of the most common applications of kelp in and around the kitchen.

How & What Kelp is Used for in Cooking

Kombu

  • Scientific Name: Saccharina japonica
  • Forms: Dried Sheets, Strips
  • Location: Japan, Korea, China, Other Parts of East Asia

Kombu is a popular form of brown algae that is used in kitchens throughout Japan, China, Korea, and other parts of Asia. In Japan, Kombu is most commonly used to make dashi. Dashi is a stock that is used in a wide variety of traditional Japanese meals. It can be found in different noodles, miso soup, and a plethora of other simmered dishes. In its dried form, Kombu can be used as a form of seasoning. When reconstituted, it can also be used to wrap a large selection of different steamed foods.

Wakame

  • Scientific Name: Undaria pinnatifida
  • Forms: Dried Flakes, Dried Strips
  • Location: Japan, Korea, China, Other Parts of East Asia, Europe, North America

Wakame is a very popular ingredient in salads and miso soup. When it comes to Japanese cuisine, no meal is complete without a cup of miso soup. As a result, Wakame forms a regular part of Japanese cuisine. Not only can it be used in salads, but its delicate texture makes it a perfect choice when it comes to complementing a wide variety of dishes throughout Asia.

wakame kelp used for food
Wakame kelp from my kitchen. My main use for dried wakame is adding 1 tablespoon per bowl of Miso soup. It is amazing how much this tiny bit of wakame will expand, becoming bright emerald green in the process.

Atlantic Wakame

  • Scientific Name: Alaria esculenta
  • Forms: Dried Flakes, Dried Strips
  • Location: Europe, North America

Wakame can be found in both Pacific and Atlantic waters. However, the two species of Wakame are slightly different in texture and taste. With the growing popularity of Asian dishes in Western countries, there was a need to source a more readily available version of Wakame in the Atlantic Ocean. This form of Wakame is very similar to its Pacific counterpart and is also added to soups, salads, and stews, as well as a seasoning for countless dishes.

Oarweed

  • Scientific Name: Laminaria digitata
  • Forms: Dried Strips, Powdered
  • Location: Ireland, Scotland, North America

Oarweed is a common Atlantic seaweed, that is used in a wide variety of dishes throughout Europe. Oarweed is incorporated into several different European dishes including stews, soups, and more. It has a very distinct flavor, which can make any meal taste as if it is fresh from the ocean.

Sugar Kelp

  • Scientific Name: Saccharina latissimi
  • Forms: Dried Flakes, Dried Strips
  • Location: Norway, Scotland, Alaska

Sugar kelp is only found in the northern parts of the Atlantic and Pacific oceans, where the water gets extremely cold during the winters. Sugar kelp is an extremely versatile seaweed that is used in several different ways. Not only can it be added to soups and salads, but due to its mildly sweet flavor it can be incorporated into just about any dish that requires a subtle sweet flavor.

Culinary Kelp Types & Availability

Kelp can come in a wide variety of different forms, depending on how the seaweed was harvested, or will be used, or stored.

Dried Kelp Sheets/Strips

You can find dried kelp in both sheet and strip form. In this form, they are most commonly used to make a Japanese base stock known as dashi. This stock is found in just about every type of Japanese dish such as soups, stews, and more. The sheets or strips may also be rehydrated and used in sushi, as well as in salads

Kelp Noodles

Kelp noodles are generally reconstituted from kelp extracts. They are a gluten-free alternative that is not only low in calories but is a perfect substitute for wheat and rice noodles. When reconstituted, they are thin and translucent noodles that are crunchy in texture and readily absorb the flavors of whatever dish they are used in.

Kelp Powder

Kelp powder can be found in both rough and fine ground versions. They can also come in a wide variety of grades depending on the needed use. Most culinary-grade kelp powders can be simply sprinkled over your favorite food to give it a nutrient boost. The powders may also be mixed in with beverages, smoothies, and a wide assortment of soups and stews.

Kelp Flakes

Kelp flakes are more commonly used as a form of garnish, but may also be used as a seasoning for a wide variety of dishes. Not only are kelp flakes used in salads, but they can also be added to rice bowls and of course sushi. Kelp flakes tend to add an umami flavor to whatever meal they are added to.

Kelp Extracts

Generally, kelp extracts are used similar to that of a condiment. It is not uncommon to see kelp extracts in other condiments such as salad dressings and soy sauce. These extracts are an easy and convenient way to incorporate the many nutritional benefits associated with seaweed into everyday meals.

Kelp Pickles

In certain regions throughout Asia, you can also find kelp pickles. The traditional Western pickle is nothing more than a cucumber that has been placed in pickling juice. Like a traditional Western pickle, certain forms of kelp can also be placed in a pickling juice and then added to salads, sandwiches, and other popular dishes.

Kelp Safety Considerations

Although kelp and other forms of seaweed are generally safe for consumption, there are still some things that you need to take into consideration before starting any new health regimen.

Iodine Sensitivity and Thyroid Conditions

If you are suffering from any form of iodine sensitivity, or have any known thyroid conditions, it is important to make sure to consult with a healthcare professional before using a kelp supplement. Kelp, like many other types of seaweed, is rich in iodine, and as such, it may cause complications for those with iodine sensitivities and thyroid conditions. Some sources (see Mayo Clinic) also argue that because we are now exposed to other sources of iodine supplementation, especially table salt, then seeking out additional sources of iodine is not necessary. As always, when in doubt, chat with your doctor.

Heavy Metal Contamination

Always make sure you verify the source of the kelp that you are consuming. Seaweeds are excellent detoxifiers because they can absorb heavy metals and other contaminants from the water surrounding them. According to some studies (such as this one, published on National Library of Medicine) this means seaweeds could potentially accumulate unsafe levels of heavy metals. As a result, it’s important to make sure to only purchase from reputable suppliers to ensure that the kelp was not harvested from polluted waters where heavy metal toxicity could create an issue.

Allergic Reactions

Although rare, some individuals may be allergic to kelp and other types of common seaweeds. The allergic reactions associated with the regular consumption or use of kelp can range anywhere from a mild skin rash to anaphylactic shock. If you have any known forms of allergy to seaweed, then it is essential to speak to a healthcare professional before consuming kelp in any form.

Interactions with Medications

When taking kelp supplements, due to their high iodine content, they may inadvertently interact with other medications. For those who are on blood thinning or anticoagulant medications, it is important to speak to your healthcare professional before you start taking kelp supplements.

Pregnancy and Breastfeeding

Due to its high iodine content, it is important to refrain from taking kelp supplements or consuming kelp in any form while pregnant or breastfeeding. Consuming kelp while pregnant, can increase the iodine levels in both mothers as well as developing child. Excessive iodine levels can hurt fetal thyroid development.

what kelp is used for in cooking
Supplement your diet by bringing seaweed into your everyday meals. Soups, stews and salads are a great use for kelp. Pictured here is wakame (and is that a touch of sea moss, too?) on a regular garden salad.

Final Thoughts on What Kelp is Used For

Traditionally, the use of kelp as a food and health supplement have been closely intertwined. While today we tend to see food and medicine as mutually exclusive, throughout history cultures across the world had an approach to food and medicine that had much more overlap.

While we have access to kelp supplements today in the form of tablets, gummies and extracts, traditionally this medicine was eaten as part of a regular diet, incorporated into food the same way we might commonly use broccoli or spinach. For instance, today iodine is most commonly consumed as an additive in table salt, whereas in many Asian cultures iodine was supplemented through the kelp that was eaten as part of their daily meals.

To enjoy the benefits of kelp, you can take supplements, but in the long term you might find it more satisfying and a more natural way of being to learn to incorporate it into the food you eat. Perhaps not every day, but you might want to try adding a bowl of miso soup with wakame to your weekly menu, or stock up on some seaweed snacks instead of potato chips next time you’re at a shop.

If you’re interested in delving deeper into kelp, did you know you can grow it at home? Yes, you can do it, in a regular fish tank at home. Check out our instructions for growing seaweed and kelp at home here, for more on that.

Happy seaweeding!

Author

  • Sonia K Volkova Marine Seaweed Expert Square

    Hey there, ocean friend! I'm Sonia, and I'm in love with seaweed. As a marine biologist with a soft spot for these underwater wonders, I’ve dedicated my life to understanding and sharing their potential. From their role in coastal ecosystems to their applications in fuel, food, health and cosmetics, seaweed is a treasure trove of possibilities. Join me on this journey, as I explore the incredible world of beneficial seaweed and algae.

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