If you haven't tried kimchi, you're missing out on probiotics, antioxidants, vitamins, fiber, and other nutrients.
Kimchi is an integral part of Korean cuisine and culture. In its simplest form, kimchi is made from fermented cabbage, fermented fish, and strong spices like Korean chili flakes, though it can be made with hundreds of vegetables and other ingredients. It's often thought of as a condiment, but kimchi is traditionally used as a garnish.
"I've eaten all kinds of kimchi my whole life and even helped my grandmother make it as a kid," says Maggie Moon, Korean-American nutritionist and owner of Kimchi Curious, a website dedicated to kimchi. . “Kimchi is essential to Korean cuisine. You'll almost always find it on the table as a banchan (garnish), but it can also appear in soups, stews, cold noodles, fried rice, savory dumplings, and more. There is no one recipe for kimchi, and Moon reminds us that every Korean family has its own preferred cooking method.
Related: Fermentation. this ancient technique is the key to our plant-based future
How you eat kimchi depends in part on whether it's freshly made or has been fermented for a while. "Kimchi is meant to be enjoyed in all stages, ranging from crunchy and crunchy to wilted and delightfully spicy," says Moon. “Older, spicier kimchi is best for savory pancakes, stews, and fried rice because the flavor evaporates. You want strong kimchi that retains some of its flavor when cooked, like the tart apples used to make apple pie.
As a fermented food, kimchi is often cited as a gut-healthy source of probiotics, and it certainly is, but those aren't all of the health benefits of kimchi. Here are all the nutritional reasons why you should consider buying or making your own kimchi for a healthy taste.
health benefits of kimchi
Kimchi contains probiotics for a healthy gut microbiome.
Kimchi is a fermented food, which is why it's often included in discussions of gut health. Your gut is home to an entire ecosystem known as your gut microbiome, and studies have shown that a diet rich in fermented foods like kimchi helps increase "good" bacteria and diversify your microbiome to improve digestion and digestion, immunity, and reduce bowel function. inflammation. .
"Kimchi supports the growth of live beneficial bacteria known as probiotics, which promote the formation of postbiotics in the gut," says Kerry Gans, RDN, RDN. "The study demonstrated that postbiotics can alter the composition of the gut microbiome, leading to an improvement in symptoms associated with constipation."
Antibiotics are often needed to kill bad bacteria (such as infections), but they also kill good bacteria. For example, after taking antibiotics, fermented foods rich in probiotics are especially helpful in restoring a healthy intestinal flora and restoring a healthy digestive system.
Kimchi contains plant-derived nutrients.
Vegetables are an important food group, yet very few people eat enough of them to get the nutrients their bodies need. The CDC estimates that only 9 percent of Americans eat the recommended two to three cups of vegetables per day.
If you're one of those who struggles with making vegetables tasty, kimchi, made mostly with kale and other greens, is a great, tasty way to get more fiber, important micronutrients (like vitamins and minerals), and phenolics. connections. .
"Kimchi is made from a combination of greens like kale, spinach, and celery, which provides a nutrient-rich meal," confirms registered dietitian Jonah Burdeas, MD.
According to the USDA, one cup of kale-based kimchi is high in the following nutrients:
Fiber
iron
B vitamins
folic acid
Vitamin K
sodium
It also contains a few grams of protein and small amounts of potassium, magnesium, vitamin A, calcium and copper.
Kimchi can help improve blood lipid levels.
Blood lipids refer to the amount of fats in the blood such as cholesterol and triglycerides. High blood lipids can be an indicator of possible heart health complications (high cholesterol levels can increase the risk of heart disease, which is the leading cause of death for adults in the United States).
"About one and a half cups of kimchi a day helps people with high cholesterol lower their cholesterol levels," says Moon. Researchers have also found links between kimchi and its anti-inflammatory, antioxidant and lipid-lowering properties, which may have a positive impact on atherosclerosis, the buildup of fat in the arteries.
Studies have shown that probiotics are also good for the heart, which is another way this fermented spice can support cardiovascular health.
Kimchi is rich in vitamin C.
When it comes to heart health, the vitamin C in kimchi can help. "Kimchi is a good source of antioxidants, especially vitamin C," says Hans, adding that it may promote heart health. Some research suggests that the anti-inflammatory properties of vitamin C-rich foods may help reduce the risk of heart disease.
You might not expect kimchi to be such a rich source of vitamin C, but recent research suggests it's very important. Ultimately, it depends on the ingredients used to make the kimchi, but kale-based kimchi can contain up to 50.64 mg of vitamin C per 100 grams. The United States Department of Health and Human Services recommends 75-90 mg of vitamin C per day for the average adult, so kimchi can greatly reduce your daily requirement.
Vitamin C is also an essential nutrient for immunity and other bodily functions. As an antioxidant, it prevents free radical damage, which can prevent disease.
Kimchi is a rich source of vitamin K for bone and blood health.
Maintaining bone health and proper blood clotting are just a few reasons to eat foods rich in vitamin K, and if you're looking for ideas, kimchi is a great source. Researchers have called kimchi one of the richest sources of vitamin K among fermented foods. “One cup of kimchi contains about 65 micrograms of vitamin K, which is 53% of the recommended vitamin K for men and 71% for women. Burdeos says, adding that fermenting kimchi can increase the bioavailability of vitamin K.
Kimchi can help prevent vaginal yeast infections.
Yeast infections are no fun, but three out of four women will suffer from them at some point in their lives. To prevent them, foods with probiotics are often recommended, and kimchi is no exception.
"Kimchi, like other fermented foods, contains beneficial bacteria that can prevent vaginal yeast infections," says Burdeos. A 2019 study identified three bacterial strains in kimchi that improve mucosal health by exhibiting antimicrobial and antibacterial activity against the fungi and bacteria that cause vaginal yeast infections.
While eating kimchi isn't a panacea for women who suffer from frequent vaginal yeast infections, it's an unexpected (and certainly can't hurt) nutritional preventative measure.
Kimchi may benefit people with prediabetes.
The CDC estimates that more than one-third of American adults have prediabetes. However, most people are unaware that they have the disease and are unaware of the risks associated with it, such as the risk of developing type 2 diabetes.
People with prediabetes may benefit from eating more kimchi, suggests Moon, citing a small but revealing study. “In a small study of people with prediabetes, drinking fermented kimchi for 10 days reduced insulin resistance and blood pressure and increased blood sugar levels. by 33%. compared to day-fermented kimchi,” she explains.
Related: 6 Healthy Foods That Boost Your Metabolism
Easy and healthy Kimchi recipes
Bulgogi beef tacos
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Chicken miso noodle soup with kimchi
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Cabbage patties with kimchi
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Korean salad rolls
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Steakhouse Bibimbap Bowles
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Related: These 5 delicious dinner ideas are great for your gut
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Read the original article on Real Simple.