Kimchi or kimchee is a traditional fermented Korean delicacy which is made from vegetables including cabbage and a range of spices and seasonings. This reddish fermented cabbage (and sometimes radish) dish—is made with a mix of garlic, salt, vinegar, chili peppers, and other spices—is served at every meal, either alone or mixed with rice or noodles. And it's part of a high-fiber, low-fat diet that has kept obesity at bay in Korea. Kimchi also is used in everything from soups to pancakes, and as a topping on pizza and burgers.
Nutritional Value of Kimchi
Kimchi is a low-calorie, high fiber and nutrient –packed side dish. It is a storehouse of a range of vitamins such as vitamin A, vitamin B1, vitamin B2 and vitamin C. Kimchi is also rich in essential amino acids and minerals such as iron, calcium, selenium. Kimchi 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 healthful components including capsaicin, chlorophyll, carotenoids, flavonoids and isothiocyanates with low amount of fat and sugar.
Health Benefits of Kimchi
The delectable taste of kimchi which has been admired globally comes with a super bonus of health benefits attributing to a range of qualitative evidence supported by several researches. Some of the major health benefits of kimchi have been discussed as under:
Digestive health:
Kimchi is an excellent food to promote digestion. It is a source of probiotics attributing to the process of fermentation involved in its preparation. The process of fermentation of kimchi not only enhances the taste but also creates healthy bacteria, Lactobacillus which is required by the body to keep a healthy state of intestinal flora. Kimchi is made from cabbage which is already well known for its detoxification qualities and helps the body in getting rid of the wastes and toxins. It aids in cleaning up the intestines and stimulates better assimilation of nutrients in the body. This good bacteria helps with digestion, plus it seems to help stop and even prevent yeast infections. Fiber content present in kimchi also assists in stabilizing the bowel movements and prevents constipation.
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| Improve your digestive system |
Lower Cardiovascular Disease:
Regular consumption of kimchi has a beneficial effect on the levels of cholesterol. Garlic which is used to prepare kimchi 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 protective effect on the artery walls by preventing the build-up of plaque and decreasing the threat of disorders like atherosclerosis. An investigative study has advocated that fermented kimchi helps in lowering the total cholesterol and LDL cholesterol along with the concentrations blood glucose in the body.
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| Lower your cholesterol |
Antioxidants:
Kimchi varieties are rich in powerful antioxidants which are natural scavengers. These antioxidants along with phenols and flavonoids present in kimchi exert protective effect against the oxidative damage and shield the body from the harmful effects of oxygen free radicals.
Atopic dermatitis:
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 lesion such as edema and hemorrhage. A study conducted in this regard has shown that healthy bacteria present in fermented kimchi exerts suppressive effects on the mite-induced dermatitis and helps in reducing the inflammation.
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| Improve your skin condition |
Anti-obesity:
As already stated, 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 kimchi keeps your body full and hunger satisfied for a longer duration preventing you from frequent and over eating. A study conducted on obese patients has validated the favorable effects of fermented kimchi on the body with respect to body mass index, body fat which helps in reducing the development of factors implicated in metabolic syndrome.
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| Reduce fat |
Boost your Immune:
The multi-nutrient packed kimchi is rich in a range of flavonoids and phenolic components. The variety of ingredients including ginger, garlic, peppers involved in the preparations of kimchi 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.
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| Naturally immune booster |
Anti-aging:
Another valuable benefit provided by kimchi is its anti-aging qualities which attributes to the presence of antioxidants and vitamin C. A study evaluating the anti-aging activity of kimchi has revealed that kimchi helps in regulating and attenuating the inflammation that speeds up the aging process. The same study has also shown promising results with regard to factors like reduced oxidative stress in the cells, inhibition of lipid peroxidation and extended life span in the subjects making kimchi a potent anti-aging component.
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| Anti-Aging effects |
Fighting Cancer:
Kimchi is a valuable food which helps in reducing the risk of development of various cancers. A study performed on kimchi samples has validated its anti-cancer properties. Cabbage present in kimchi contains healthful flavonoids which are known to inhibit the growth of cancer cells. Another powerful cancer fighters present in cruciferous such as cabbage are glucosinolates. Glucosinolates break down to form isothiocyanates which are well known for their effectiveness against the cancer growth.
Control Diabetes:
Kimchi is beneficial in diabetes. A study conducted on high-fat diet-fed type-2 diabetic subjects who were given kimchi revealed the anti-diabetic properties of the Korean delicacy. The study showed better glucose tolerance and lower levels of fasting glucose after eating kimchi-containing diet in the diabetic subjects. The same study also suggested that kimchi can prove more useful in diabetes if it is eaten with normal or low-fat diet instead of high-fat food.
Gastric ulcers:
Kimchi exerts therapeutic 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 inhibits the harmful pathogens from connecting to the human gastric cancer cells.
The Korean researchers estimate there are more than 167 different types of kimchi. The taste varies with its ingredients, fermentation conditions, and lactic acid bacteria involved in the fermentation. Other ingredients popular in kimchi mixtures include watercress, mustard, pear, apple, pine nuts, chestnut, ginkgo nut, cereals, fishes, crabs, cucumber, green onion, and leeks.
The most popular version in Korea is made by lacto-fermentation of cabbage, radish, green onion, red pepper powder, garlic, ginger, and fermented seafoods (jeotgal).
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