Kimchi is a traditional Korean dish made with salted and fermented vegetables. It is a nutrient-dense food that contains probiotics, which are live microorganisms that may support the immune system and reduce inflammation. The lacto-fermentation process that kimchi undergoes makes it particularly unique. Fermented foods not only have an extended shelf life but also an enhanced taste and aroma. Kimchi typically contains cabbage and seasonings like sugar, salt, onions, garlic, ginger, and chili peppers. It may also boast other vegetables, including radish, celery, carrot, cucumber, eggplant, spinach, scallions, beets, and bamboo shoots .
Nutrient dense: Kimchi is packed with nutrients while being low in calories. On its own, Chinese cabbage — one of the main ingredients in kimchi — boasts vitamins A and C, at least 10 different minerals, and over 34 amino acids . Since kimchi varies widely in ingredients, its exact nutritional profile differs between batches and brands. All the same, a 1-cup (150-gram) serving contains approximately :
- 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
2. Contains probiotics: The fermentation process that kimchi undergoes makes it a good source of probiotics. Lacto-fermentation uses the bacterium Lactobacillus to break sugars down into lactic acid, which gives kimchi its characteristic sourness. When taken as a supplement, this bacterium may offer several benefits, including treating conditions like hay fever and certain types of diarrhea.
3. May help support the immune system: Kimchi may help support the immune system by increasing the production of immune cells and antibodies.
4. May help reduce inflammation: Kimchi may help reduce inflammation by decreasing the production of inflammatory cytokines 2.
5. May help prevent cancer: Some studies suggest that kimchi may help prevent cancer by reducing the growth of cancer cells 2.
In conclusion, kimchi is a delicious and healthy food that is rich in nutrients and probiotics. It may help support the immune system, reduce inflammation, and prevent cancer. So, if you’re looking for a tasty way to improve your health, give kimchi a try!