Kimchi is a traditional Korean dish made of fermented vegetables and spices
Kimchi is loaded with nutrients, such as vitamins, minerals, fiber, and probiotics
Potential health benefits include improved gut health, stronger immune system, reduced inflammation, and better cardiovascular health
It may also help slow the aging process, aid in weight loss, and prevent yeast infections
Kimchi can be easily made at home and included in your daily diet for optimal health benefits
Introduction
Have you heard of Kimchi? It’s a Korean food that’s been around for a very long time. It’s made from veggies like napa cabbage, radish, and onion. They add seasonings like sugar, salt, onions, garlic, ginger, and chili peppers too. Kimchi has been a way to keep veggies good for eating for a long time. It can take up to a week or even more for it to become ready to eat.
Kimchi isn’t just tasty it possibly has benefits for our health too. Lots of studies talk about how good this food is for us. That’s why more and more people are adding it to their meals. With this blog, we are going to look at the potential health perks of eating kimchi, possible risks, and tips on making your own batch at home.
Nutrition of Kimchi
Kimchi is a healthy food option. It is low in calories and high in many key nutrients. The process of making it gives it a high amount of good bacteria known as probiotics.
Next up, we’ll have a look at the nutrient content in 100 grams of Kimchi.
Nutrient
Amount (in 100 grams of Kimchi)
Calories
24 kcal / 102 kJ
Protein
1.1 g
Fat
0.2 g
Carbohydrates
3.9 g
Fiber
1.8 g
Salt
1.62 g
The nutrients in kimchi can be different based on the veggies and spices used to make it. But on the whole, this dish is a good source of important nutrients.
Studies have revealed that kimchi contains Lactobacillus sakei and Lactobacillus plantarum, both of which are types of lactic acid bacteria. These bacteria have the ability to regulate the immune system, suggesting that consuming kimchi may be your tastiest way to manage your immune responses.
Kimchi contains capsaicin, which may help boost metabolism and promote fat burning. Source: NCBI
Regular consumption of kimchi may help improve insulin sensitivity. Source: NCBI
Kimchi contains lactic acid bacteria that can help improve digestive health Source: NCBI
Kimchi contains garlic and ginger, which have anti-inflammatory properties. Source: NCBI
Kimchi contains beneficial bacteria that can improve skin health. Source: NCBI
Research-Backed Health Benefits of Kimchi
1. Gut Health
The good bacteria or probiotics in kimchi is proposed to support our gut health. They may help our body to break down food better and keep a healthy balance in our gut. A healthy gut means a strong immune system and less inflammation.
2. Immune System
Kimchi might benefit your immune system too by supporting gut health. Since a large part of our immune system is in our gut, a healthy gut helps boost our immune strength.
3. Reduced Inflammation
Inflammation is how our body responds to injury but too much can cause health issues. The probiotics and other elements in kimchi are proposed to reduce inflammation in our bodies.
4. Cardiovascular Health
Kimchi can prove to be good for our heart health too. It may lower levels of bad cholesterol and better regulate blood pressure.
5. Slowing Aging Process
Eating kimchi is said to slow down aging! Kimchi might protect our cells from damage and keep us healthy overall.
6. Weight Loss
Kimchi isn’t a cure-all for weight loss. However, it might help with weight control because it’s low in calories and helps us feel full.
7. Yeast Infections Prevention
Probiotics in Kimchi could aid in reducing the risk of yeast infections too by keeping a healthy balance of good and bad bacteria in our bodies.
Many studies have found beneficial properties in kimchi, however, large-scale human studies are needed to confirm their benefits.
Research studies on kimchi have found that it may help lower cholesterol levels in animals as well humans. They also discovered that a specific compound in kimchi called HDMPPA may reduce the thickness of the inner lining of blood vessels and the size of fatty deposits in the aorta, which is beneficial to combat hardening of the arterial walls common in people with high cholesterol.
Kimchi is mostly good for us, but there could be some risks to keep in mind:
1. High Salt Content
The salt in kimchi might be too much for some people, especially those with high blood pressure or at risk of it.
2. Thyroid Disease
If you have thyroid problems, eating kimchi could affect your thyroid hormones.
3. Allergies
Anyone can be allergic to anything, including Kimchi. Stay alert to any allergies before adding kimchi to your diet.If you have any medical issues, it’s best to talk to a healthcare professional before adding kimchi to your diet.
Including Kimchi in Your Diet
It’s easy to add kimchi to our meals for more flavor and nutrition. Here are a few ways to include kimchi in your diet:
Use kimchi as a topping for rice, noodles, or stir-fries
Add kimchi to soups, stews, or chili for an added twist of flavor
Experiment with using kimchi as a flavorful condiment on sandwiches, wraps, or tacos
Making kimchi at home is fun and allows you to choose the ingredients. Homemade kimchi can be fresher and taste better than those bought from stores.
Choose good quality kimchi and enjoy in moderation.
Conclusion
Kimchi is a Korean dish full of nutrients potentially offering many health benefits like better gut health, a stronger immune system, reduced inflammation, and improved heart health. Adding kimchi to your diet allows you to enjoy its possible health benefits. But eating too much may carry risks, mainly due to its high salt content and potential impacts on thyroid conditions. Always consult a healthcare provider before making major diet changes.
Frequently Asked Questions (FAQs)
Is it OK to eat kimchi every day?
You can eat kimchi every day if you are not allergic or sensitive to its ingredients, and as long as it is eaten in moderation. Keep in mind though that kimchi is high in salt.
Does kimchi clean your gut?
Yes, it does! Kimchi is rich in probiotics that promote gut health and may help cleanse your gut.
How often should you eat kimchi?
How often you should eat kimchi depends on you. But as a guide, adding kimchi to your meals few times a week can give you its potential health benefits without going over the recommended limit for sodium intake.
When should you not eat kimchi?
Avoid kimchi if you are allergic to its ingredients, have had bad experiences with fermented foods or cabbage, or if a healthcare professional has advised you to limit your sodium intake. Talk to a healthcare provider before making big changes to your diet.
References:
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National Center for Biotechnology Information (NCBI). Antioxidant and immune-enhancing effects of probiotic <em>Lactobacillus plantarum</em> 200655 isolated from kimchi [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/30956861
National Center for Biotechnology Information (NCBI). Yogurt and other fermented foods as sources of health-promoting bacteria [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/30452699
National Center for Biotechnology Information (NCBI). Beneficial Effects of Kimchi, a Korean Fermented Vegetable Food, on Pathophysiological Factors Related to Atherosclerosis [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/29271694
National Center for Biotechnology Information (NCBI). Beneficial effects of the active principle component of Korean cabbage kimchi via increasing nitric oxide production and suppressing inflammation in the aorta of apoE knockout mice [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/22715945
National Center for Biotechnology Information (NCBI). Bioactive Compounds in Kimchi Improve the Cognitive and Memory Functions Impaired by Amyloid Beta [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/30347786
National Center for Biotechnology Information (NCBI). Anti-Inflammatory Effects of 3-(4′-Hydroxyl-3′,5′-Dimethoxyphenyl)Propionic Acid, an Active Component of Korean Cabbage Kimchi, in Lipopolysaccharide-Stimulated BV2 Microglia [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/25919915
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National Center for Biotechnology Information (NCBI). Whole Genome Analysis of <em>Lactobacillus plantarum</em> Strains Isolated From Kimchi and Determination of Probiotic Properties to Treat Mucosal Infections by <em>Candida albicans</em> and <em>Gardnerella vaginalis</em> [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/30894844
National Center for Biotechnology Information (NCBI). Beneficial effects of fresh and fermented kimchi in prediabetic individuals [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/23969321
National Center for Biotechnology Information (NCBI). Fermented kimchi reduces body weight and improves metabolic parameters in overweight and obese patients [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/21745625
National Center for Biotechnology Information (NCBI). Linking Chronic Inflammation with Cardiovascular Disease: From Normal Aging to the Metabolic Syndrome [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/28670620
National Center for Biotechnology Information (NCBI). Targeting inflammation to reduce cardiovascular disease risk: a realistic clinical prospect? [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/28409825
National Center for Biotechnology Information (NCBI). Preventative activity of kimchi on high cholesterol diet-induced hepatic damage through regulation of lipid metabolism in LDL receptor knockout mice [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/30263742
National Center for Biotechnology Information (NCBI). Kimchi, a fermented vegetable, improves serum lipid profiles in healthy young adults: randomized clinical trial [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/23444963
National Center for Biotechnology Information (NCBI). Outbreak of enterotoxigenic Escherichia coli O169 enteritis in schoolchildren associated with consumption of kimchi, Republic of Korea, 2012 [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/23800632
National Center for Biotechnology Information (NCBI). Three gastroenteritis outbreaks in South Korea caused by the consumption of kimchi tainted by norovirus GI.4 [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/25764445
National Center for Biotechnology Information (NCBI). Occurrence and Reduction of Biogenic Amines in Kimchi and Korean Fermented Seafood Products [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6915361
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