Kimchi is a sour traditional dish. It originates from Korea and is very popular among them. It is made with salted and fermented cabbage, and vegetables including radish, eggplant, spinach, and carrots. It contains seasonings too, like sugar, onion, garlic, ginger, salt, and chili pepper. Kimchi can be eaten fresh, or unfermented immediately after preparation. But it is usually fermented after a few days. Because of this fermentation, it boasts numerous probiotics.
The healthy micro-organisms present after the fermentation give kimchi several health benefits. It may also help regulate your immune system, promote weight loss, slow-aging process, and fight inflammation.
This article explains the amazing health benefits of this Korean dish.
1. Nutrient Dense.
Chinese cabbage which is the main ingredient in kimchi, boasts of vitamins A and C, 10 different minerals, and over 34 amino acids. Kimchi is really good because the nutrients packed in it is low in Calories. It comprises several green veggies that are good sources of nutrients for vitamin K, and riboflavin, and vitamin K plays an important role in many bodily functions, including bone metabolism and blood clotting, while riboflavin helps regulate energy production, cellular growth, and metabolism. The fermentation process develops additional nutrients that the body absorbs very easily. About 150 gram serving of kimchi contains a nutrition profile of 23 calories, 4 grams of carbs, 2 grams of protein, less than 1 gram of fat, 2 grams of fine, 747 mg of sodium, vitamin b6 daily value of 19%, 22% daily value of vitamin C, 55% daily value of vitamin K, 20% daily value of folate, 21% daily value of iron, 21% of riboflavin.
2. Strengthening The Immune System.
Lactobacillus bacterium is present in Kimchi, and it may help in boosting your immune health. A test-tube study that isolated this strain from kimchi, likewise demonstrated that this bacterium has immune-enhancing effects. In a study, where the strain was injected, lower levels of TNF alpha was noted.TNF alpha levels usually rise during infection and disease, and decrease. So the decrease indicates that the immune system is in good condition.
3. Supporting Good Health.
A little research on this aspect shows that kimchi may reduce your risk of heart diseases. We can credit this to its anti-inflammatory properties, as evidence now suggests that, inflammation may be an underlying cause of heart disease. The study conducted in two people found that eating 0.5-7.5 ounces (15-210 grams) of kimchi daily, significantly decrease blood sugar, total cholesterol, and LDL cholesterol levels. Increased levels of cholesterol can lead to heart diseases.
Fermentation occurs when starch or sugar is converted into an alcohol or acid, by organisms like bacteria and mold. The process also creates an environment that allows other friendly bacteria to thrive and multiply. These include probiotics which are live micro-organisms after health benefits when consumed in large amounts. Lacto Fermentation is a process where the Lactobacillus is used to break down sugar into lactic acid. Kimchi undergoes this Lacto fermentation, which makes it unique and gives it its characteristic sourness. This Lactobacillus when taken as a supplement, has several benefits, including treating conditions like hayfever, and certain types of diarrhea. Probiotics lead to the improvement of certain types of cancers, mental health, gastrointestinal health skin condition.
5. Kimchi Reduces Inflammation.
The probiotics and other active compounds in kimchi, and other fermented food, help fight inflammation. In a mouse study, an extract of 91 mg per pound of body weights, given daily for 2 weeks, can lower the levels of inflamed related enzymes.
6. Kimchi Prevents Yeast Infection.
Probiotics are very popular among women for vaginal health. It helps to prevent and reduce yeast infection. Yeast infection occurs when there is an overgrowth of Candida fungus. This candida when it is normal is not harmful to the body. Kimchi when it undergoes ferny has probiotics, and it helps to prevent yeast infection.
7. Aiding In Weight Loss.
Kimchi is packed with vegetables that are low in Calories. Anyone who is looking for how to lose weight, this is a great dish for you. Both the fresh and fermented kimchi. However, it is better for a fermented one. It is unclear which kimchi properties aid in weight loss, except it is low in calories.
8. Supporting Heart Health.
It is also known for working-wonders to the health of the heart.
Disadvantages of Kimchi.
Well, nothing is perfect according to a saying, “anything that has an advantage, also has a disadvantage”. The major disadvantage of kimchi is food poisoning. Although with all the fermentation, there should be no food borne pathogens, with its ingredients and adaptability, it can cause food borne illness. It has all be linked to recoil the norovirus outbreaks. People with high blood pressure may worry about this dish because it is high in sodium.
Kimchi generally, is a good meal. It is easy to prepare, and can be made at home. It also has great nutritional benefits, and very good for people with certain diseases.