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Kombu

In Japan, kombu is used to make over 300 products, including condiments and teas.

The sea vegetable known as kombu is used to make dashi, a basic Japanese soup stock, and to flavor rice and stews. Usually sold dried, in strips, or sheets, it is dark green, almost black in color. Kombu is often called “natural MSG,” and is used as a flavor enhancer and food tenderizer. It is also used medicinally, especially in Japan and China.

Varieties

There are several varieties of kombu, with the most popular variety being Japanese ma-kombu (Laminaria japonica). In Japan, kombu is used to make over 300 products, including condiments and teas.

Buying and storing tips

Dehydrated kombu should be stored in an airtight container in a dark, dry place. Cooked kombu should be kept under refrigeration.

Availability

Dehydrated kombu is available year-round.

Preparation, uses, and tips

When kombu is added to the cooking water of dried beans, it helps beans cook faster and aids in digestion.

Nutritional Highlights

Kombu, 3.5 oz. (100g)
Calories: 43
Protein: 1.7g
Carbohydrate: 9.6g
Total Fat: 0.6g
Fiber: 1.3g
*Excellent source of: Folate (180mcg)
*Good source of: Calcium (168mg), and Magnesium (121mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Health benefits and concerns

Multiple sclerosis (MS)

In one survey, researchers gathered information from nearly 400 people (half with MS) over three years. They found that consumption of vegetable protein, fruit juice, and foods rich in vitamin C, thiamine, riboflavin, calcium, and potassium correlated with a decreased MS risk.

Pregnancy

Pregnant women should consume 1,500mg of calcium per day. Food sources of calcium include milk products, dark green leafy vegetables, tofu, sardines (canned with edible bones), salmon (canned with edible bones), peas, and beans.

Stroke

Diets high in fruit and/or vegetables are associated with a reduced risk of stroke, according to most studies. In a large preliminary study, cruciferous and green leafy vegetables, conferred the highest degree of protection. Because it is not clear which components of fruits and vegetables are most responsible for the protective effect against stroke, people wishing to reduce their risk of stroke should rely primarily on eating more fruits and vegetables themselves rather than taking supplements.

Health benefits and concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other vegetables. Read about health benefits and concerns for vegetables for a full description.