Kohlrabi: Uses, Benefits and Side effects by Dr. Rajeev Singh
By Dr Rajeev Singh +2 more
Medically reviewed by Dr Rajeev Singh
Last updated: Apr 15, 2024Click to rate this article!
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By Dr Rajeev Singh +2 more
Medically reviewed by Dr Rajeev Singh
Last updated: Apr 15, 2024Table of Contents
Kohlrabi is a vegetable with a swollen bulb-like stem at the base. Many people think that the kohlrabi vegetable is related to turnips because of their appearance, but it is a cabbage. It is scientifically known as Brassica oleracea var. Gongylodes of the Brassicaceae family.1
It is an annual herb that originated in Europe. Currently, it is grown in Germany, Hungary, China, Vietnam and eastern India. There are many kohlrabi varieties available in the market, such as White Vienna, Purple Vienna, Grand Duke, Gigante, Purple Danube and White Danube.2 It is sown in mid-August to early September and harvested from December to January. It requires a temperature of 15 to 20 degrees Celsius.3
The colour of the stem of the plant can be purple-red or green in colour with white flesh.1 The root, the bulb, and the leaves are edible parts. Kohlrabi is also known as german turnip, cabbage turnip and stem turnip. In Hindi, it is called as gaanth gobi. It tastes like cabbage but slightly sweeter. Scroll down to read about the health benefits of kohlrabi!
According to the US Department of Agriculture, the food value of kohlrabi is as follows: 4
| Nutrient | Amount per 100 gm |
| Water | 91 g |
| Energy | 27 kcal |
| Protein | 1.7 g |
| Total lipid (fat) | 0.1 g |
| Ash | 1 g |
| Carbohydrate | 6.2 g |
| Fibre, total dietary | 3.6 g |
| Sugars, total including NLEA | 2.6 g |
| Calcium | 24 mg |
| Iron | 0.4 mg |
| Magnesium | 19 mg |
| Phosphorus | 46 mg |
| Potassium | 350 mg |
| Sodium | 20 mg |
| Zinc | 0.03 mg |
| Copper | 0.129 mg |
| Manganese | 0.139 mg |
| Selenium | 0.7 µg |
| Vitamin C | 62 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.4 mg |
| Pantothenic acid | 0.165 mg |
| Vitamin B-6 | 0.15 mg |
| Folate | 16 µg |
| Choline | 12.3 mg |
| Vitamin A, IU | 36 IU |
| Vitamin E (alpha-tocopherol) | 0.48 mg |
| Vitamin K (phylloquinone) | 0.1 µg |
Table1: nutritional value of kohlrabi (100 gms)
Kohlrabi is believed to help build stronger bones since it contains a lot of calcium and magnesium. Kohlrabi, along with other calcium-rich foods and regular weight-bearing exercise, may help to increase bone density.
Dr. Siddharth Gupta, MD
Kohlrabi might have the following properties: 1
The existing studies show that kohlrabi might have the following potential uses for overall health:
The body’s different metabolic processes produce free radicals. They can damage cells, induce inflammation and contribute to inflammatory diseases. A study by Jung et al. in 2014 showed that the green and purple-red kohlrabi varieties have flavonoids and phenolics compounds that act as anti-inflammatory agents. The kohlrabi extracts also inhibit the production of compounds that are involved in inflammatory processes.1 Therefore, kohlrabi might help with inflammation and inflammatory diseases, but you should always consult a doctor regarding kohlrabi’s nutritional benefits before self-medicating it.
In diabetes, blood sugar levels are high. It can happen because of insulin resistance. It means body cells are not responding to insulin and not absorbing blood sugar, resulting in high levels of sugar in the blood. A study by Jung et al. in 2014 showed that extracts from the kohlrabi vegetable inhibit the insulin resistance associated with obesity and diabetes. Kohlrabi extracts can prevent diabetes, aid in diabetes treatment and reduce long-term diabetic complications.1 The study shows that kohlrabi might be helpful in people with diabetes. However, you should consult a doctor and understand the kohlrabi benefits for diabetes prior to its intake.
Kohlrabi juice has potent antioxidants such as vitamin C, isothiocyanates, anthocyanins, and glucosinolates.1 A study by Michalak in 2022 showed that the above-mentioned antioxidants present in kohlrabi could protect the cells from free radical damage and slow down the ageing process.5 Additionally, vitamin C promotes collagen production, which may protect the skin and reduce the visible signs of ageing, such as wrinkles, fine lines and pigmentations. However, you should not self-medicate. It is advised to consult a doctor regarding kohlrabi benefits for the skin before consuming.
The heart is a major organ that pumps blood to the arteries. A study by Kamal et al. in 2022 showed that kohlrabi has plant-derived chemicals named glucosinolates and isothiocyanates that lower the risk of developing heart disease. The study also shows that it can prevent atherosclerosis, hypertension, cardiomyopathy and heart failure.6 Although it may have a protective action against heart disease, more research is required to understand the benefits of eating kohlrabi on heart health. It is best to consult a doctor regarding kohlrabi vegetable benefits instead of using it for heart disease.
The nervous system controls the body’s functioning by transmitting signals from the brain to the rest of the body. In some individuals, the functioning of the nervous system is reduced because of the neurodegenerative diseases that result from damage to the neurons and nervous system. A study by Kamal et al. in 2022 showed that kohlrabi has plant-derived chemicals named glucosinolates and isothiocyanates that lower the risk of developing neurodegenerative diseases such as Alzheimer’s and Parkinson’s diseases.6 However, you should never self-medicate with kohlrabi. It is best to consult a doctor regarding its health benefits before consuming it in case you have a neurodegenerative disease.
Other potential kohlrabi benefits are as follows:
Although with the advancement in knowledge and technology, new research methods are employed to study the kohlrabi benefits, they are still insufficient and further studies are required.
Both soluble and insoluble fibre types that don’t dissolve in water are abundant in kohlrabi. From what I know, as insoluble fibre can’t be broken down by your digestive system, it may help food to move to your stomach and intestines more quickly. It may add to the bulk of your faeces. A healthy digestive system is supported by insoluble fibre, which may encourage regular bowel motions.
Dr. Rajeev Singh, BAMS
Also Read: Radicchio Benefits: Exploring Its Health-Boosting Effects Based on Research
Kohlrabi can be used in the following ways:
You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.
Consuming kohlrabi in healthy amounts is considered safe. However, a study by Pasko et al. in 2022 on rats found that kohlrabi can have the following side effects: 7
Although there are insufficient studies on humans to understand the side effects of kohlrabi, it is best to consult a doctor if you notice any unusual symptoms.
Also Read: Does Sauerkraut Go Bad? A Guide to Proper Storage and Spoilage Signs
General precautions must be taken while consuming kohlrabi. Here is a list of a few precautions to follow:
There is not enough evidence on the interaction of the kohlrabi extracts with other drugs. Further studies are required. Therefore, you must consult your doctor if you are on any other medication before consuming kohlrabi.
1) Is kohlrabi good for you?
Yes, there are many health benefits to eating kohlrabi. You can eat edible stems and leaves of the kohlrabi that taste like cabbage but are slightly sweeter. Kohlrabi leaves benefit us by providing essential nutrients, antioxidants, and phytochemicals to our bodies.
2) What are the other names of kohlrabi?
Kohlrabi is also known as German turnip, cabbage turnip, and stem turnip. In Hindi, it is called gaanth gobi.
3) What are the benefits of gaanth gobhi?
Gaanth gobhi benefits include providing antioxidants, promoting heart health, and giving a youthful appearance to the skin. However, it is best to consult a doctor regarding the vegetable kohlrabi’s health benefits before consuming it.
4) How many types of kohlrabi are there?
There are wide different varieties of kohlrabi in different colours and sizes. Out of them, there are two major kohlrabi types–red kohlrabi and green kohlrabi.
5) What is the nutritional value of kohlrabi?
Kohlrabi has many phytochemicals, essential nutrients and antioxidants. It is also rich in vitamins A and C, folate, potassium, magnesium and phosphorous.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
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