what are the health benefits of kimchi

Kimchi consumption has been shown to:

• reduce atherosclerotic formation in arteries and actually caused plaque build up to regress.
• accelerate the activity of the colon and production of enzymes and absorption of vitamins and minerals.
• provide a variety of vitamins and minerals due to its complex and nutrient rich components including Vitamin A, C, B1 and B2

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Full Answer

What is kimchi and what health benefits does it have?

What Is Kimchi and What Health Benefits Does It Have?

• Nutrition Facts. In the following section, we will examine the nutrition profile of kimchi per 100-gram serving. ...
• Health Benefits. Kimchi may have several health benefits related to its nutrient composition and the bioactive compounds it contains.
• Potential Concerns and Side Effects. ...

What makes kimchi so healthy?

The Quality of Korean Food

• Organic Fruits and Vegetables. It should come as no surprise that the fruits and vegetables that go into kimchi are an important source of fiber, minerals, enzymes, phytochemicals, and vitamins—especially ...
• Unrefined Sesame Oil. ...
• Unpasteurized Vinegar. ...

Is kimchi a good probiotic?

Kimchi is a traditional Korean food manufactured by fermenting vegetables with probiotic lactic acid bacteria (LAB). Accordingly, kimchi can be considered a vegetable probiotic food that contributes health benefits in a similar manner as yogurt as a dairy probiotic food.

Is kimchi healthy or unhealthy?

Kimchi is very good for you. It's low in calories and fat while boasting an impressive list of nutrients, fiber, vitamins, and minerals. Kimchi is effective at reducing cholesterol and improving gut health. It is also full of antioxidants and anti-aging properties. Can you eat kimchi right away?

Is it OK to eat kimchi everyday?

In order for the benefits of kimchi to be effective, probiotics and beneficial bacteria need to be consumed regularly. Regular can mean a lot of different things to everyone so more specifically, it is recommended that one serving (100g) of kimchi is consumed daily.

Is kimchi the healthiest food?

An American monthly has selected kimchi as one of the world's five healthiest foods. Health Magazine recommended in its March online edition that people include the spicy fermented cabbage dish in their diets, emphasizing kimchi's high content of vitamins A, B and C.

What does kimchi do to your gut?

Not only does it enhance food preservation, but eating fermented foods can also boost the number of beneficial bacteria, or probiotics, in your gut. Probiotics are associated with a variety of health benefits, including improved digestion, better immunity, and even increased weight loss ( 1 , 2 , 3 ).

What happens if you eat a lot of kimchi?

The researchers, all South Korean, report that kimchi and other spicy and fermented foods could be linked to the most common cancer among Koreans. Rates of gastric cancer among Koreans and Japanese are 10 times higher than in the United States.

Is kimchi good for your liver?

Kimchi also helped sustain healthy liver function. Levels of AST and ALT, which are indicators of liver damage, were both lower in the kimchi group. Elevated AST and ALT levels are generally associated with damaged liver cells caused by hepatitis, fatty liver, and hepatocirrhosis.

Is kimchi a Superfood?

Because of the fermentation process used to make kimchi, this superfood provides healthy bacteria, which restores the flora in your gut to its healthy balance. Its high fiber content also helps ensure a healthy digestive flow, which is crucial for detoxing the body.

How long does kimchi last in fridge?

Kept at room temperature, kimchi lasts 1 week after opening. In the refrigerator, it stays fresh much longer — about 3–6 months — and continues to ferment, which may lead to a sourer taste. Be sure to refrigerate your kimchi at or below 39°F (4°C), as warmer temperatures may accelerate spoilage.

Does kimchi boost immune system?

Early research indicates kimchi may be able to strengthen your immune system. The bacteria that help ferment kimchi have been connected to improved immune function and lower levels of inflammation triggered by disease. The vitamin C found in kimchi can also help boost your immune health.

Which is healthier kimchi or sauerkraut?

Kimchi is healthier than sauerkraut due to its higher probiotic content and increased nutrients.

Is kimchi cancerous?

With such a high sodium content, kimchi has been linked to several diseases, mainly gastric cancer. The World Cancer Research Fund found that there is probable evidence that both salt and salt-preserved foods are associated with an increased risk of stomach cancer (Ge et al.

Is kimchi good for skin?

Due to the fermentation process, kimchi is full of antioxidants. These antioxidants keep your cells from oxidizing which decrease the rate of aging. In addition, the selenium found in garlic keeps your skin and hair healthy and prevents wrinkles in the long run.

Does kimchi cause high blood pressure?

Therefore, kimchi as a salted traditional Korean dish might contribute to an increase in blood pressure. Cardiac hypertrophy is one of the adverse changes caused by hypertension.

What is kimchi in South Korea?

In this Article. In this Article. In this Article. Health Benefits. Nutrition. How to Prepare and Eat Kimchi. Kimchi, the national food of South Korea, is a spicy pickled vegetable dish. Kimchi is traditionally made by combining cabbage, scallions, or radishes in a brine with garlic, ginger, chili pepper, and fish sauce, ...

Why is kimchi fermented?

Traditionally, kimchi is fermented in cool pits in the ground to help control the speed at which bacteria can grow. Properly made, kimchi can help preserve vegetables all year long. Kimchi is a crunchy, flavorful food that can provide impressive health benefits.

What to do with kimchi?

Its spicy, tangy flavor is an excellent complement to savory foods, and it’s often paired with rich dishes to add contrast to a meal. Mix kimchi into savory dishes like hash browns or potato pancakes. Use kimchi as a filling in an omelet. Make bibimbap with kimchi.

How to prepare kimchi?

The most important part of making kimchi is keeping it at a cool, stable temperature to allow it to ferment before unwanted bacteria can grow.

Does kimchi help your immune system?

Early research indicates kimchi may be able to strengthen your immune system. The bacteria that help ferment kimchi have been connected to improved immune function and lower levels of inflammation triggered by disease. The vitamin C found in kimchi can also help boost your immune health.

Is kimchi good for memory?

Kimchi is also rich in vitamin K, which helps your blood clot and keeps your bones from becoming brittle. Some other health benefits of kimchi include: Kimchi is a fermented food, which makes it an excellent probiotic.

Does kimchi help with heart disease?

Probiotics have been shown to improve heart health by reducing cholesterol and inflammation. Studies show that kimchi can also reduce your risk of atherosclerosis through its antioxidant, anti-inflammatory, and cholesterol-lowering properties.

What are the antioxidants in kimchi?

Some types of powerful antioxidants are found in relatively high amount in kimchi. They are phenols and flavonoids. Antioxidants are essential for human body, though there are some types of antioxidants that are produced by body itself but mostly this powerful property are obtained from foods that are consumed.

What is kimchi in Korean?

However, sometimes kimchi is also added as ingredients to other Korean’s traditional cuisines like soups, fried rice, rice cakes and even porridges.

What is the seasoning for kimchi?

For the seasoning, traditional kimchi is using Korean sea salt, chili powder, ginger, garlic, scallions and jeotgal or salted seafood.

Where does the word "kimchi" come from?

The name of kimchi comes from the ‘ shimchae’ a Korean word means ‘salting of vegetables’. Kimchi is not only part of Korean’s cuisine but also part of Korean’s traditional culture because according to history statement, kimchi has been part of Three Kingdom’s cuisine since the early period, as early as 57 BC which stated that Korean people ...

Does kimchi help with colon cancer?

Stomach cancer or colon cancer is not only occurring because of free radicals that cause the development of cancerous cells but there are more factors, especially unhealthy eating habit and unhealthy digestive system. Kimchi could assist in keeping your digestion in healthy state. Reduces the Risk of Allergic.

Is kimchi good for your stomach?

Kimchi Benefits is Good for Your Stomach. There are some qualities of kimchi that is promoting the healthy stomach. Kimch is so rich of fiber and as fermented foods, kimchi contains ‘healthy bacteria’ which is also good for digestion. Promotes Healthy Digestion.

Is kimchi a fermented vegetable?

For people who never taste kimchi before, you will find the taste is a bit unique with the combination of salt, sour, spicy and sweet blended into one fermented vegetables. Asides from the rich flavor of kimchi, this fermented vegetables are also rich of nutrients that provide you longer list of health benefits.

How long does kimchi last in the fridge?

Either you eat it right away, or keep it inside an airtight container inside the refrigerator for another week or two.

How to make kimchi with cabbage?

To make kimchi, first, cut the cabbage lengthwise into quarters, through the stem. From each of the pieces then cut the cores. Ensure that you cut each quarter cross wise to strips that are not less than 2-inch in width. In a large bowl, place the cabbage and sprinkle salt all over it.

How much kelp powder should I use for kimchi?

Thus for a vegetarian kimchi, you can use 3/4 teaspoon of kelp powder mixed with 3 tablespoon of water. You can refrigerate the kimchi for up to a few months.

Does kimchi help digestion?

May Promote Digestion. A study published in the Journal of the Science of Food and Agriculture [3] states that kimchi is a food used to promote digestion. It is a potential source of possible probiotics attributing to the process of fermentation involved in its preparation.

Does kimchi lower cholesterol?

Regular consumption of kimchi has a beneficial effect on the levels of cholesterol. Garlic, which is used to prepare it, is rich in selenium and allicin. These two components are thought to help in reducing unhealthy levels, in concert with a healthy diet and exercise.

Is kimchi a good antioxidant?

A 2008 study found that kimchi varieties made using red pepper seeds are possibly rich in powerful antioxidants. These antioxidants along with phenols and flavonoids present in them may exert a protective effect against oxidative damage and shield the body from the harmful effects of oxygen-free radicals.

Is kimchi a food?

Kimchi is a popular dish in Asia that is characterized by an array of salted and fermented vegetables. Kimchi is known to possess potential anti-mutagenic, anti-bacterial, and anti- carcinogenic properties. Health magazine has ranked it among the world’s five healthiest foods.

What is kimchi made of?

Typically, kimchi is made by fermenting cabbage and other vegetables with seasonings such as sugar, salt, onions, garlic, ginger, and chili peppers.

Why is it important to have a healthy gut?

“Keeping the digestive system healthy is also important for the brain, because the enteric nervous system, located in the gut, communicates with your brain ,” Cording says. This gut-brain connection requires a healthy gut to function properly.

Does kimchi help your immune system?

No shocker here: Kimchi's digestive benefits carry over to your immune system, too. The probiotics in kimchi are “beneficial for immune function because the majority of immune function takes place in the gut,” says Jessica Cording, RD, author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety.

Does kimchi help you lose weight?

And because kimchi is nourishing your gut, it's therefore a brain-booster, too. 7. Kimchi might even help with weight loss. Okay, obviously eating kimchi won’t magically make you drop pounds. However, it can be a really helpful tool in your healthy lifestyle. “Kimchi is a flavorful, low-calorie option,” Cassetty says.

Is kimchi good for the brain?

This gut-brain connection requires a healthy gut to function properly. And because kimchi is nourishing your gut, it's therefore a brain-booster, too.

Does kimchi help with inflammation?

In fact, one animal study published in the Journal of Microbiology found that a specific strain of probiotic found in kimchi reduced several markers for inflammation in the gut. 6. Kimchi can support brain health. Another indirect result of a healthy gut: a better-working brain.

Does kimchi help with cholesterol?

Kimchi can improve your heart health. In addition to supporting healthy cholesterol, kimchi can also do your heart good by upping the levels of antioxidants in your body, thanks to ingredients like ginger and hot red peppers, says Cassetty.

What Kimchi is & What Health Benefits it Provides

According to the CDC, the percentage of obese adults in the United States was 42.4% in 2018, rising from 30.5% in 2000. The need for healthy foods has never been more important than it is right now with the number of processed foods in our daily diets. Enter Kimchi, a healthy food that might be a good option for many.

Kimchi Frequently Asked Questions (FAQs)

Understanding the health benefits of kimchi is only the first step to fully understanding how kimchi benefits you and how to cook it in various forms. Here we outline some other common issues and questions people may come across with kimchi.

Bottom Line

It is important to make sure that foods such as kimchi are incorporated into your diet to maintain good health and keep a good practice of preventative health. Try a kimchi recipe and see if you find something that works for you. Other activities you can do to practice preventative health may include exercise, yoga, meditation, or mindfulness.

What is kimchi made of?

Kimchi is a traditional Korean food manufactured by fermenting vegetables with probiotic lactic acid bacteria (LAB). Many bacteria are involved in the fermentation of kimchi, but LAB become dominant while the putrefactive bacteria are suppressed during salting of baechu cabbage and the fermentation. …. Kimchi is a traditional Korean food ...

Is kimchi a cruciferous vegetable?

Further, the major ingredients of kimchi are cruciferous vegetables; and other healthy functional foods such as garlic, ginger, red pepper powder, and so on are added to kimchi as subingredients. As all of these ingredients undergo fermentation by LAB, kimchi is regarded as a source of LAB; and the fermentative byproducts from ...

Is kimchi a good side dish?

Kimchi is a low-ca lorie, high fiber, and nutrient-packed [3] side dish. It is a storehouse of a range of vitamins such as vitamin A, vitamin B1, vitamin B2, and vitamin C. It is also rich in essential amino acids and minerals such as iron, calcium, and selenium. It 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 helpful components including capsaicin, chlorophyll, carotenoids, flavonoids, and isothiocyanates and has a low amount of fat and sugar.

Does kimchi lower cholesterol?

Regular consumption [6] of kimchi has a beneficial effect on the levels of cholesterol. Garlic, which is used to prepare it is rich in selenium and allicin. Allicin is an eminent component which helps in lowering the cholesterol levels, thereby, reducing the risk of developing cardiac disorders such as strokes and heart attacks. Selenium also exerts a protective effect on the artery walls by preventing the build-up of plaque and decreasing the threat of atherosclerosis. An investigative study [7] has advocated that fermented kimchi helps in lowering the total cholesterol and LDL (bad) cholesterol along with the concentration of blood glucose in the body.

Does Kimchee cause gastritis?

Kimchee exerts therapeutic [15] effects in gastritis and peptic ulcer disease caused by Helicobacter pylori bacteria. A study conducted in this regard has shown that the antagonistic activity of kimchi attributes to the abundance of Lactobacillus bacteria which inhibit the harmful pathogens from connecting to the human gastric cancer cells.

Is kimchi good for cancer?

Kimchi is a valuable food which helps in reducing the risk of development of various cancers. A study [13] performed on its samples has validated its anti-cancer properties. Cabbage present in it contains healthy flavonoids which are known to inhibit the growth of cancer cells. Other powerful cancer fighters present in cruciferous vegetables such as cabbage are glucosinolates. Glucosinolates break down to form isothiocyanates which are well-known for their effectiveness against cancerous cell growth.

Is kimchi good for the immune system?

The multi-nutrient packed kimchi is rich in a range of flavonoids and phenolic components. The variety of ingredients including ginger, garlic, and peppers involved in the preparation of kimchee are super protectors which are renowned for their beneficial effect on the immune system. They help in fighting infections and are valuable in curing cold and flu symptoms.

Is kimchi good for you?

Kimchi is a source of healthy lactobacillus bacteria which the body utilizes for its healthy functioning. This good bacterium also assists in weight loss by controlling the appetite and reducing the blood sugar levels. The fiber content present in it keeps your body full and your hunger satisfied for a longer duration preventing you from overeating. A study [10] conducted on obese patients has validated the favorable effects of fermented kimchi on the body with respect to body mass index (BMI) and body fat, which helps in reducing the development of factors implicated in metabolic syndrome.

Does kimchi have lactobacillus?

The presence of lactobacillus bacteria in kimchi makes it a multi-talented condiment. It extends its therapeutic effects on various skin ailments such as atopic dermatitis which is characterized by increased levels of immunoglobulin E and skin lesions such as edema and hemorrhage. A study [9] conducted in this regard has shown that healthy bacteria present in fermented kimchi exerts suppressive effects on mite-induced dermatitis and helps in reducing inflammation.

Improved digestion

The method of producing fermented foods such as kimchi involves a lacto-fermentation process that uses the Lactobacilli bacteria to break down sugar and starches into lactic acid.

Heart health

According to some research, kimchi consumption may reduce the risk of heart disease by lowering cholesterol and inflammation.

Immune support

In addition to reducing inflammation, some research suggests that eating fermented foods such as kimchi can also help remodel the gut microbiome and alter and strengthen the immune system.

Weight loss

Kimchi is not only low in calories but may also help with weight loss.

What is kimchi made of?

Kimchi is often colorful. You can make it from cabbage, radishes, and other vegetables, all of which are super healthy and delicious. Seasonings include Korean red chili pepper flakes, garlic, and ginger, which all have great health benefits.

Where can I buy kimchi?

Look for it near the tofu, tempeh, and miso. Many Korean markets and restaurants will also offer kimchi. If you like it, some Korean restaurants will also sell bottles of house-made kimchi that you can purchase. In many parts of the world, kimchi is available online.

What is the Korean name for kimchi?

The tradition of making kimchi — and bringing community together — actually has a name in Korean: Kimjang . Kimjang has historically brought together entire villages and communities, primarily to turn hundreds of heads of cabbage into a long-lasting and microbiome-boosting source of nutrition.

How old is kimchi?

And others say that modern kimchi as we know it today is only 100 years old. But this last argument is widely disputed. Most evidence points to the fact that kimchi originated thousands of years ago.

Where did kimchi originate?

Since the Korean language did not have a written analog until roughly 600 years ago, the origin of the word “kimchi” doesn’t help us date its origin. Some scholars assert it originated around 4,000 years ago in Korea. While others say, it came about sometime between 918-1392 A.D. Some argue that kimchi came about during the Japanese invasion of Korea in 1592 with the introduction of red pepper. And others say that modern kimchi as we know it today is only 100 years old. But this last argument is widely disputed. Most evidence points to the fact that kimchi originated thousands of years ago.

Is kimchi a fermented food?

Kimchi is a fermented food that is naturally rich in probiotics (good bacteria for your digestive system). It’s made through a process called Lacto-fermentation, just like sauerkraut and traditional dill pickles.

Where does kimchi come from?

One of the yummiest fermented dishes of all time comes from Korea. It’s called kimchi, and you can think of it as sauerkraut’s spicier, more colorful cousin. It’s a flavorful blend of vegetables, salt, and seasonings, which you can make at home and increasingly find at specialty stores and upscale supermarkets.

Benefits

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