Kombu Nutrition, Benefits and Side Effects 

Kombu is a type of seaweed or sea vegetable. It may also be referred to as dasima. Kombu is edible and a natural flavor enhancer. It provides lots of nutritional benefits straight from the sea. Kombu contains tons of minerals such as magnesium, manganese, molybdenum, calcium, copper, phosphorus, potassium, vanadium, selenium, zinc, and iron. It provides iodine. There are four varieties of this sea vegetable.

Kombu Nutrition, Benefits and Side Effects 

Varieties of Kombu

The following are the types of kombu:

  • Dried Kombu
  • Pickled Kombu
  • Dried Shred Kombu
  • Fresh/ Raw Kombu


Nutrition Facts of Kombu


One cup serving of dried kombu contains the following nutrition facts:

  • Calories: 15
  • Total Carbohydrates: 3 g
  • Fiber: 1 g
  • Sugar: 0 g
  • Total Fat: 0 g
  • Protein: 1 g
  • Sodium: 161 mg
  • Calcium: 60 g
  • Iron: 1.1 mg
  • Vitamin C: 1.2 mg
  • Vitamin A: 50 IU


Health Benefits of Kombu


1. Improves Thyroid Function

Kombu is a sea vegetable that contains the highest amount of iodine. Which makes it one of the most iodine-rich foods in the world. According to studies, iodine is important in our diets for healthy hormone production and a properly functioning thyroid. It can help to fight hypothyroidism. Iodine is crucial for thyroid hormone synthesis and is believed to provide antioxidants that can even help prevent heart disease and cancer.


2. Improves Digestion

Kombu has amino acids that can help break down the heavy starches found in foods such as beans. The glutamic acid present in this sea vegetable offers its pleasantly savory flavor while the fiber helps digestion overall. It allows digestion much easier. Kombu is also able to minimize the gas-producing effects.


3. Rich in Magnesium

Kombu has magnesium that can fulfill your regular intake value. Magnesium can cure fatigue and regularises the cell cycle of the body. It even contributes to the bone and teeth strength of the body. While magnesium deficiency contributes to osteoporosis.


Side Effects of Kombu

1. Allergy

It is not necessary that if you are allergic to seafood, you will be allergic to seaweed. Seaweeds or kombu do not contain fish protein. An individual should consult a doctor before consuming kombu as it may lead to an allergic reaction if started abruptly.


2. High Iodine Content

As per studies, kombu has a high amount of iodine that can cause rashes in an individual. It is not good to consume too high an amount of iodine. As iodine can interact with many medications. Excess iodine can lead to nausea, fever, low bp, and low pulse. Before including kombu in a full-based diet one should consult a doctor.


3. Less Urine Formation

As per studies, excess consumption of iodine can lead to many effects on one body. An individual can suffer from abdominal pain caused because of interference of the iodine in the kidney mechanism. However one can even experience dehydration.

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