Sauerkraut(19th July 2021):

The health benefits of Sauerkraut has been the topic of discussion for quite some time now. It is believed to have originated in China over 2000 years ago when fermentation was a process that was adopted to keep perishable food items from getting spoiled. The nutrient value and the health benefits of Sauerkraut have resulted in its survival for such a long time. It is one of the most famous dishes in Germany.

What is Sauerkraut?

Sauerkraut is basically finely chopped cabbage that has been fermented using lactic acid. The fermentation imparts a long shelf life and a strong sour taste. The fermentation process adds to the nutritional value as well; the natural sugars in the cabbage is digested by the microorganisms and converted into organic acids which are beneficial for our health.

What is the nutritional value of Sauerkraut?

142 grams (one cup) of Sauerkraut contains:

  • Fibre: 4 grams
  • Calories: 27
  • Folate: 9% of the DV
  • Sodium: 41% of the Daily Value (DV)
  • Carbs: 6 grams
  • Protein: 1 gram
  • Vitamin C: 23% of the DV
  • Vitamin K1: 15% of the DV
  • Iron: 12% of the DV
  • Manganese: 9% of the DV
  • Potassium: 5% of the DV
  • Vitamin B6: 11% of the DV
  • Fat: 0 grams
  • Copper: 15% of the DV

Why should you consume Sauerkraut?

 Here is a list of reasons to make sauerkraut a part of your diet:

  • Rich in nutrients

 Sauerkraut is a storehouse of vitamins and minerals that are essential for the body. Moreover, the fermentation process results in the growth of probiotics that help in better absorption of the nutrients in the body.

  • Immunity Booster

Probiotics are basically bacteria which is beneficial for the body. Sauerkraut is rich in probiotics and it helps you to have a healthy stomach lining. A healthy stomach lining is important because it stimulates the growth of natural antibodies that helps fight diseases. Probiotics also reduce susceptibility to infections like the common cold. In addition to the probiotics, Sauerkraut is also rich in Vitamin C and iron, both of which helps to strengthen the immune system.

  • Aids weight-loss

There are about 2.9 grams of dietary fibre in 100 grams of Sauerkraut. The calorie content in Sauerkraut is comparatively lower. These combinations make it perfect for aiding your weight-loss journey. Moreover, according to a recent research experiment, overfed participants who were given a probiotic-rich diet showed 50% less gain of body fat as compared to the participants who didn’t consume probiotics.

  • Stress-reduction

“Let food be thy medicine and medicine be thy food.” –Hippocrates

What we eat affects our mood. A lot of studies have found an intrinsic connection between the stomach and the brain. Probiotics in Sauerkraut helps in the absorption of mood-regulating minerals like magnesium and zinc. These help in stress reduction and anxiety management.

  • Key to a healthy heart

Regular consumption of Sauerkraut will help in controlling cholesterol levels because of its rich fibre content. People with hypertension can consume Sauerkraut as the probiotics in it will help in the reduction of blood pressure. Menaquinone, which is more commonly known as Vitamin K2 is found in Sauerkraut; one cup contains about 6.6 mcg of menaquinone. Vitamin K2 is known to reduce the risk of heart disease by prevention of calcium depositions in the arteries.

  • Enhances bone health

Sauerkraut is rich in Vitamin K2, which is known to promote bone health by activating two vital proteins that bind to calcium.

  • Reduces chances of cancer

The main ingredient in sauerkraut is cabbage. Cabbage is rich in antioxidants and other beneficial plant compounds that help to reduce the chances of cancer. This observation is supported by the “Journal of Agriculture and Food Chemistry” in 2002 when Finnish researchers reported that isothiocyanates produced in sauerkraut fermentation can inhibit the growth of cancer cells in the test tube and animal studies.

Are there any side effects?

The answer is simple: no. Sauerkraut is basically a fermented plant and therefore is 100% safe to consume. But excessive intake of sauerkraut may lead to stomach bloating and flatulence. It should also be noted that sauerkraut has a very high sodium content. People with high blood pressure should keep this in mind and take regulated amounts only.

Final Thoughts

Sauerkraut is an organic option to keep your system clean and healthy. It is a storehouse of vitamins, minerals and probiotics that will stimulate your digestive health while boosting your immunity system. Incorporate a bit of sauerkraut in your daily diet and enjoy a healthy body and mind.


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