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Health Benefits of Kimchi
- Pulse
- Jul 4, 2024
- 3 min read
A staple in Korean cuisine, Kimchi is a traditional dish made from salted, fermented vegetables. It was created as a way to preserve vegetables so they could be consumed during the times of the year when it was not possible to either grow or source fresh produce. It typically contains cabbage and seasonings like salt, onion, garlic, sugar and ginger but for an extra kick it sometimes contains chili peppers. Apart from the extended shelf life, the fermentation process that Kimchi undergoes creates numerous health benefits to the consumer. These benefits include:
Abundance of Probiotics
Kimchi undergoes a lacto-fermentation process by the bacterium Lactobacillus which breaks sugars down into lactic acid. This process gives kimchi its characteristic sourness. The environment created by fermentation allows other friendly bacteria to multiply and thrive. These include probiotics (live organisms) that offer various health benefits when consumed in large amounts.
Probiotics may help prevent and treat:
Certain types of cancer
The common cold
Skin conditions
Mental health
Constipation
Gastrointestinal health
Heart health
More research on the specific benefits that kimchi provides is needed.
Nutrient-Rich
As well as the vitamin K present in cabbage, the main ingredient, Kimchi is loaded with various nutrients whilst being low in calories. The ingredients used to make kimchi vary from batch to batch as does the nutritional profile but typically 1 cup (150g) serving contains:
Calories: 23
Carbs: 4 grams
Protein: 2 grams
Fat: less than 1 gram
Fiber: 2 grams
Sodium: 747 mg
Vitamin B6: 19% of the Daily Value (DV)
Vitamin C: 22% of the DV
Vitamin K: 55% of the DV
Folate: 20% of the DV
Iron: 21% of the DV
Niacin: 10% of the DV
Riboflavin: 24% of the DV
May Reduce Inflammation
The probiotics and active compounds found in kimchi as well as other fermented foods that may fight inflammation. Mouse and test tube studies indicate that HDMPPA, one of the compounds found in kimchi, has anti-inflammatory properties by blocking and suppressing the release of inflammatory compounds.
Inflammation has been linked to the aging-process, therefore, by reducing inflammation kimchi may also slow this process.
Human studies are needed but the evidence is very positive.
May Boost Immunity
Mouse studies have revealed that mice that are injected with Lactobacillus plantarum, the common strain of bacteria found in kimchi and other fermented foods, had lower levels of inflammatory markers than the group that received no injection.
May Support Heart Health
Recent research suggests that inflammation may be an underlying cause of heart disease. By reducing inflammation in the body, kimchi and other fermented foods may reduce the risk of heart disease. In a mice study it was found that mice who were fed a high cholesterol diet and were given kimchi extract had lower levels of fat in their blood and liver than the mice who were not given the extract. The kimchi appeared to suppress fat growth.
May prevent yeast infections
The probiotics and healthy bacteria found in kimchi may prevent yeast infections. The fungus that causes this infection is becoming resistant to antibiotics so researchers are searching for alternatives. Test tube and animal studies suggest that some strains of Lactobacillus fight candida. This is great news for millions of people. More research is still needed.
Kimchi offers a variety of health benefits and may offer benefits that have yet to be discovered. It can be a valuable addition to anyone's diet. Its nutrient dense profile and richness of probiotics could contribute to improved digestion, gut health and immunity. The low-calorie content and high fiber make kimchi a great choice for anyone who wants to lose weight.