Kimchi has a wide range of health benefits that is supported by research and science. Globally, this fermented dish has a reputation as a delicious and easy way to boost your health.
Kimchi is a popular Korean dish, made up of fermented cabbage, salt, chile peppers, vinegar, garlic and other spices. This dish has many benefits that can be very rewarding to your health, such as vitamins and other minerals. However, the fermentation of the cabbage plays the largest role in the health of kimchi.
Nutritional Value of Kimchi:
Kimchi is a low-calorie, high fiber and nutrient –packed side dish. It is a storehouse of a range of vitamins such as vitamin A, vitamin B1, vitamin B2 and vitamin C. Kimchi is also rich in essential amino acids and minerals such as iron, calcium, selenium. Kimchi has an impressive assortment of powerful antioxidants and provides an additional benefit of probiotics as well in the form of lactobacillus bacteria. It contains numerous healthful components including capsaicin, chlorophyll, carotenoids, flavonoids and isothiocyanates with low amount of fat and sugar.
Health Benefits of Kimchi:
Lower your Cholesterol
Kimchi is usually prepared with garlic, which is high in selenium and allicin. Allicin is useful in lowering cholesterol levels, therefore reducing the risk of certain cardiac disorders such as strokes and heart attacks. Selenium also helps protect the artery walls by preventing the build up of plaque. To experience these benefits, regular consumption of kimchi is required.
The selenium found in the garlic of kimchi promotes radiant, healthy skin. The immune boosting lactobacillus bacteria abundantly present in kimchi helps treat a variety of skin conditions such as atopic dermatitis, a skin ailment characterized by allergies, inflammation, and skin lesions. The lactobacillus content in kimchi helps reduce the inflammation brought on by mite-induced dermatitis.
Kimchi is a valuable food which helps in reducing the risk of development of various cancers. A study performed on kimchi samples has validated its anti-cancer properties. Cabbage present in kimchi contains healthful flavonoids which are known to inhibit the growth of cancer cells. Another powerful cancer fighters present in cruciferous such as cabbage are glucosinolates. Glucosinolates break down to form isothiocyanates which are well known for their effectiveness against the cancer growth.
The healthy bacteria lactobacillus promotes healthy bodily functioning and digestion. This beneficial bacteria also helps reduce the chances of obesity by controlling appetite and regulating glucose levels. The rich fiber content allows your body to feel satisfied longer, making it feel full for longer intervals, effectively preventing you from overeating.
The benefits of probiotics are endless, and here’s another one. Lactobacillus assists in weight control by controlling the appetite and reducing blood sugar levels. We also mentioned the fiber content as an important tool in healthy digestion, but it also aids in weight management by keeping you full and satisfied longer, which prevents over-eating.
Those suffering from type 2 diabetes have an ally in kimchi. By eating this fermented dish, studies have shown that diabetes sufferers exhibited lower levels of fasting glucose and a better overall glucose tolerance. The study indicates however, kimchi is most effective when consumed with a low-fat diet.
Kimchi varieties are rich in powerful antioxidants which are natural scavengers. These antioxidants along with phenols and flavonoids present in kimchi exert protective effect against the oxidative damage and shield the body from the harmful effects of oxygen free radicals.