Health Benefits of Kimchi – You can always plant fresh vegetables, but in snowy areas this may not be possible. So one way to preserve vegetables and make them last longer is to make various foods such as kimchi.
The Japanese invented food preservation methods such as fermentation. This is the process of using enzymes to make chemical changes so that food can be preserved.
Kimchi, this is a traditional Korean food that is fermented using pickles. Kimichi is usually made from a collection of vegetables such as cabbage, shallots, salt, sugar, garlic, ginger, and chilies.
There are also other uses for vegetables such as radishes, carrots, celery, eggplant, cucumber, green onions, spinach, beets, and bamboo shoots. Kimichi is indeed made for several weeks before being served, but these vegetables can also be eaten immediately after being made or not.
A dish called kimchi, is not only delicious on the tongue but also healthy to eat because it is beneficial for health. Below we will share some of the benefits of kimchi for health.
The Best Health Benefits of Kimchi
1. Solid nutrition
Kimchi is a nutrient dense food and packed with low calories. For example Chinese cabbage, this vegetable contains vitamin A, vitamin C, and contains more than 34 amino acids and 10 more minerals.
Kimichi is served with a variety of different vegetables, so the nutritional value of kimchi is also not the same depending on the vegetables used. But in general, one serving of kimchi already contains the following nutrients:
- Calories: 23
- Protein: 2 grams
- Carbs: 4 grams
- Fat: less than 1 gram
- Sodium: 747 mg
- Fiber: 2 grams
- Iron: 21% of the DV
- Vitamin B6: 19% of the Daily Value (DV)
- The Vitamin K: 55% of the DV
- Vitamin C: 22% of the DV
- Riboflavin: 24% of the DV
- Folate: 20% of the DV
- Niacin: 10% of the DV
Green vegetables are generally a storehouse for great nutrients like vitamin K and riboflavin. KImichi is said to be an extraordinary source of nutrition because this food is usually made by combining several types of green vegetables. This collection of various vegetables will provide good nutrition for health. Among the green vegetables are cabbage, celery, and spinach.
Vitamin K is an important vitamin for body health in terms of metabolizing the body, helping blood clot. While riboflavin functions to regulate energy, cell growth, and in terms of body metabolism. Apalgi this food is made by a fermentation process, where fermentation can add nutritional value to the body.
2. Contains probiotics
Why kimchi is so good for health, another reason is because it contains probiotics. Kimchi food undergoes a lacto fermentation process. Fermented foods have many advantages, including a richer taste and longer shelf life. This fermentation causes starch and sugar to be converted into alcohol or acid by organisms such as yeast, bacteria and fungi.
In the lacto fermentation of kimchi which uses bacteria called Lactobacillus. It converts sugar into lactic acid, which is what causes kimchi food to taste sour.
So what are the benefits? When taken as a supplement, these bacteria have several health benefits such as treating fever and diarrhea. This fermentation also provides the potential for other good bacteria to reproduce. For example, probiotic microorganisms that provide health benefits when consumed in large quantities.
Health facts, these good bacteria have benefits related to preventing and treating several dangerous diseases, such as:
- Prevent certain cancers
- Treat the common cold
- Gastrointestinal health
- Prevent constipation
- Good for heart health
- Improve mental health
- Good for skin conditions
Keep in mind, these health benefits are obtained not by consuming just one serving of kimchi, but by consuming large amounts of kimchi. But you should not consume them all at once but by eating regularly every day.
So, the probiotics in kimchi have many health benefits. However, a lot of research is still needed to find out the effects of consuming lots of kimchi. That’s as much, this food should be consumed not at once in large portions but consumed regularly.
3. Reducing inflammation
The health benefits of kimchi can also reduce trade. This is due to the presence of probiotics and fermented foods.
A study on a mouse revealed that HDMPPA is one of the compounds found in kimchi food. The benefits of this compound are to improve blood vessel health, and suppress inflammation.
There is also other research that was done on another mouse. Kimchi extract was administered for every 91 pounds of body weight. This is done every day for 2 weeks. In fact, after this administration, the mice had decreased enzymes associated with inflammation.
However, research in humans is still very limited, so more research is needed to find out the accurate benefits of this food.
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4. Benefits of kimchi to strengthen immunity
Immunity can be increased if a person consumes kimchi regularly. This is thanks to the presence of Lactobacillus bacteria in kimchi.
In a study involving mice, the mice were injected with the bacteria Lactobacillus plantarum. It is a common substance in kimchi and other fermented foods. After these trials, the mice that were injected had lower or lower levels of inflammatory markers than mice that were not injected with the bacteria.
In another study carried out on test tubes by isolating Lactobacillus plantarum from kimchi food. Here also shows an increase in body immunity. Indeed, the results in this study are very good, but in order to be applied to humans, we still need a lot more research.
5. Preventing fungal infections
Furthermore, the health benefits of kimchi are preventing yeast infection. This is thanks to the presence of probiotics and the many good bacteria in these foods.
For example, a yeast infection in the vagina that occurs due to candida yeast, is not dangerous, but this candida can multiply very quickly in the vagina. Each year, more than 1.4 million Americans are said to have this infection.
Until now, many treatments have sought natural ways to treat this yeast infection because it is reported that it is resistant to probiotics. There is research in test tubes, where the Lactobacillus strain can fight the candida fungus. One more study on test tubes showed that several strains isolated by kimchi showed antimicrobial activity in candida fungi.
However, we still need other research in this regard.
6. Prevent premature aging
Kimichi is also useful for preventing premature aging that occurs as a result of free radical reactions in the body. Free radicals can also cause inflammation and cause many diseases. It is very interesting, because kimchi is said to extend the age of the cell so that a person looks younger.
In a study in a test tube, where human cells were treated with kimchi, this showed viability. Here we measure overall cell health and lengthen the nasal range of cells regardless of human age.
However, we still need other research on kimchi, before kimchi is used as medicine in anti-aging treatments.
7. Lose weight
Another benefit of kimchi is as a food that supports weight loss. Kimchi is a low calorie food so it is great for losing weight.
There was a study on 22 people for 4 weeks, all of whom were overweight. It turns out that fresh, fermented kimchi is good for helping with weight loss, body mass index and body fat. Also, the fermented varieties are said to lower blood sugar.
However, fermented kimchi showed an increase in blood pressure when compared to those who ate fresh kimchi. It’s not clear which kimchi is responsible for weight loss, it’s low in calories and high in fiber, but the presence of probiotics could provide various possibilities.
8. Good for heart health
Kimichi is a traditional Korean food that is good for heart health. Perhaps because kimchi is rich in anti-inflammatory properties, it is good for maintaining heart health.
A study in mice, in which the mice were given a high cholesterol diet. But then given kimchi extract for 8 weeks. Then it was noticed that the fat content in the blood, liver and liver was lower in the rats given the kimchi extract. So, kimchi extract is able to remove fat levels in the heart. Fat that accumulates in large amounts in the heart can cause heart disease.
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There is research that is more suspicious. Hands-on research involved a large number of people. About 100 people are given 0.5 to 0.7 ounces of kimchi per day. Those who were given kimchi experienced a decrease in blood sugar, cholesterol, LDL, all of which are the cause of heart disease. However, by consuming kimchi regularly, all of these causes can be reduced.
However, in humans, more research is needed for definite results.
An Easy Way to Prepare Kimchi at Home
It seems, when we hear fermentation, we imagine how difficult it is to make. Even though by following the steps below, making fermented kimchi is very easy. Immediately see below.
- The first thing is to collect the selected ingredients for making kimchi. You can collect vegetables such as cabbage, radishes, carrots, ginger, onion, sugar, garlic, rice flour, salt, chili powder, chili oil, fish sauce, pepper, and fermented shrimp.
- Fresh vegetables are chopped and washed with ginger and garlic,
- Sprinkle salt between the layers of leaves and cabbage and let it sit for 2-3 hours. Then, turn the cabbage every 30 minutes, the goal is to evenly distribute the salt. The ratio is 1/2 cup of salt for every 1 pound of cabbage.
- Rinse the cabbage with water to remove excess salt.
- Combine granulated sugar, rice flour, garlic, ginger, chili oil, fish sauce, pepper flakes, and fermented shrimp until it becomes a paste. You can add water if needed. You can add more or less, depending on how strong you want the flavor to be.
- Then, put fresh vegetables, including cabbage, into the pasta until all the vegetables are covered with the paste.
- Pack the mixture in a container, or put it in a large jar for storage, making sure to seal it properly.
- Leave it for 3 days for the kimchi to ferment at room temperature, or let it sit for up to 3 weeks at 39 ° F (4 ° C).
- If you want to make kimchi that is suitable for both vegetarian and vegan versions, you can simply skip the fish sauce and saeujeot (fermented shrimp).
After the fermentation process, you can refrigerate the kimchi for up to 1 year. The kimchi will continue to ferment but at a slow pace due to the cold temperature.
The sour taste of the kimchi pad, bubble, bulging, is a natural thing. However, if you see a bad smell or a sign of mold like a white layer on top of the food, then you can throw away your kimchi.