kimchi is a sour Korean dish that is usually made from cabbage and other vegetables. because it is a fermented food, it has a large number of probiotics.
historically, it wasn't always possible to grow fresh vegetables all year round.
Korean
as a result, methods of food preservation have been developed, such as pickling and fermentation – a process that uses enzymes to produce chemical changes in food.
kimchi is a traditional Korean dish made from pickled fermented vegetables. it usually contains cabbage and seasonings such as sugar, salt, onions, garlic, ginger, and chili peppers.
it may also boast about other vegetables, including radish, celery, carrots, cucumbers, eggplant, spinach, green onions, beets, and bamboo shoots.
while kimchi is usually fermented for a few days to weeks before eating, it can be eaten immediately after preparation or it can be undeveloped.
this dish is not only delicious but also has many health benefits (1, 2, 3).
here are 9 unique benefits of kimchi.
1. Nutrient-dense
kimchi is rich in nutrients while being low in calories.
For its part, Chinese cabbage– one of the main ingredients in kimchi – has vitamins A and C, at least 10 different minerals, and more than 34 amino acids (3).
since the ingredients of kimchi vary greatly, its exact nutritional composition varies from batch to batch and brand. nevertheless, a serving of 1 cup (150 grams) of food contains approximately (4, 5):
MANY GREEN VEGETABLES ARE GOOD SOURCES OF NUTRIENTS SUCH AS VITAMIN K AND RIBOFLAVIN. BECAUSE KIMCHI OFTEN CONTAINS SEVERAL GREEN VEGETABLES SUCH AS CABBAGE, CELERY, AND SPINACH, IT IS OFTEN A GREAT SOURCE OF THESE NUTRIENTS.
Vitamin K plays an important role in many body functions, including bone metabolism and blood clotting, while riboflavin helps regulate energy production, cell growth, and metabolism. （6, 7）。
what's more, the fermentation process may produce more nutrients that are more easily absorbed by your body (8, 9, 10).
Summary: Kimchi has excellent nutrient content. This dish is low in calories but rich in nutrients such as iron, folic acid, and vitamins B6 and K.
2. Contains probiotics
the lactic fermentation process that kimchi undergoes makes it particularly unique. fermented foods not only have a longer shelf life but also have better taste and aroma (11).
fermentation occurs when starch or sugar is converted into alcohol or acid by organisms such as yeast, mold, or bacteria.
lactic fermentation uses lactobacilli to break down sugar into lactic acid, which gives kimchi a characteristic sour taste.
when taken as a supplement, this bacterium may have multiple benefits, including treating disorders such as hay fever and certain types of diarrhea. （12, 13, 14, 15）。
fermentation also creates an environment that allows other friendly bacteria to thrive and multiply. these include probiotics, which are living microorganisms that have health benefits when consumed in large quantities (16, 17).
in fact, they are associated with the prevention and treatment of a variety of diseases, including:
- certain types of cancer
- common cold
- constipation
- gastrointestinal health
- heart health
- mental health
- skin condition
keep in mind that many of these findings are related to high-dose probiotic supplements, not the amounts found in typical kimchi.
the probiotics in kimchi are thought to be responsible for many of its benefits. nonetheless, more research is needed on the specific role of probiotics in fermented foods. （9, 33, 34）。
summary: fermented foods such as kimchi provide probiotics that may help prevent and treat a variety of diseases.
3. can boost your immune system
the lactic acid bacteria in kimchi can boost your immune health.
In a study of mice, those injected with Lactobacillus Plantarum, a specific strain commonly found in kimchi and other fermented foods, had lower levels of tumor necrosis factor α (TNF α) than the control group. （35）。
Since TNF α levels are usually elevated during infection and disease, a decrease indicates that the immune system is working effectively. （36, 37）。
a test-tube study isolated from Lactobacillus Plantarum also demonstrated that this bacterium has an immune-enhancing effect. （38）。
while these results are promising, human research is still needed.
summary: a specific strain of lactobacillus found in kimchi may boost your immune system, but further research is needed.
4. May reduce inflammation
probiotics and active compounds in kimchi and other fermented foods may help fight inflammation (39, 40).
For example, studies in mice have shown that HDMPPA, one of the main compounds in kimchi, inhibits inflammation by improving vascular health (41).
in another mouse study, kimchi extract was given daily at a dose of 91 mg per pound of body weight (200 mg per kilogram) for 2 weeks to reduce levels of inflammation-related enzymes. （42）。
Meanwhile, a test-tube study confirmed that HDMPPA exhibits anti-inflammatory properties by blocking and inhibiting the release of inflammatory compounds (43).
however, there is a lack of human studies.
Wraparound: HDMPPA is an active compound in kimchi that may play an important role in reducing inflammation.
5. May delay aging
chronic inflammation is not only associated with a variety of diseases but also accelerates the aging process.
interestingly, kimchi may prolong cell lifespan by slowing down this process.
in one test-tube study, human cells treated with kimchi showed increased viability, which can measure overall cell health, and showed extended lifespan regardless of age (44).
still, there is a lack of overall research. more research is needed before kimchi can be recommended as an anti-aging therapy.
summary: a test-tube study suggests that kimchi may slow down the aging process, but more research is needed.
6. Can prevent yeast infection
the probiotics and healthy bacteria of kimchi may help prevent yeast infections.
vaginal yeast infection occurs when the usually harmless candida multiplies rapidly within the vagina. in the united states, more than 1.4 million people are treated for this condition each year (45).
because the fungus may develop resistance to antibiotics, many researchers are looking for natural remedies.
test-tube and animal studies have shown that certain strains of lactobacillus fight candida. one test-tube study even found that multiple strains isolated from kimchi had antibacterial activity against the fungus. （46, 47, 48）。
in any case, further research is necessary.
summary: probiotic-rich foods like kimchi may help prevent yeast infections, but research is still in its early stages.
7. May help with weight loss
both fresh and fermented kimchi is low in calories and can promote weight loss (49).
A 4-week study of 22 overweight people found that eating fresh or fermented kimchi helped reduce body weight, body mass index (BMI), and body fat. In addition, fermented varieties lowered blood glucose levels (50).
keep in mind that people who ate fermented kimchi had significantly greater improvements in blood pressure and body fat percentage than those who ate fresh pickles (50).
it's unclear which properties of kimchi are responsible for its slimming effects — its low calorie, high fiber content, and probiotics can all work.
summary: while the specific mechanism is unclear, kimchi may help reduce weight, body fat, and even blood and blood sugar levels.
8. May support heart health
studies have shown that kimchi may reduce the risk of heart disease (51).
this may be due to its anti-inflammatory properties, as recent evidence suggests that inflammation may be a potential cause of heart disease (52, 53, 54).
in an 8-week study of mice on a high-cholesterol diet, it was found that mice taking kimchi extract had lower levels of fat in their blood and liver than the control group. in addition, kimchi extract appears to inhibit fat growth (55).
this is important because fat buildup in these areas can lead to heart disease.
Meanwhile, a week-long study of 100 people found that eating 0.5-7.5 ounces (15-210 grams) of kimchi a day significantly lowered blood sugar, total cholesterol, and LDL (bad) cholesterol levels — all of which are risk factors for heart disease (56).
still, more human research is needed.
summary: kimchi can reduce the risk of heart disease by reducing inflammation, inhibiting fat growth, and lowering cholesterol levels, Which enhances heart health.
9. It's easy to make at home
while preparing fermented foods may seem like a daunting task, making kimchi at home is fairly simple if you stick to the following steps (3):
- collect ingredients of your choice, such as cabbage and other fresh vegetables such as carrots, radishes, and onions, as well as ginger, garlic, sugar, salt, rice flour, chili oil, paprika or pepper flakes, fish sauce, and Peugeot (fermented shrimp).
- chop and wash the fresh vegetables along with ginger and garlic.
- sprinkle salt between the layers of cabbage leaves and let stand for 2-3 hours. turn the cabbage every 30 minutes to spread the salt evenly. use 1/2 cup (72 g) of salt for every 6 pounds (2.7 kg) of cabbage.
- to remove excess salt, rinse the cabbage with water and drain it in a filter or strainer.
- mix rice flour, sugar, ginger, garlic, chili oil, pepper flakes, fish sauce, and Peugeot into a paste, adding water if necessary. you can use these ingredients to a greater or lesser extent depending on the taste of the kimchi you wish.
- pour fresh vegetables including cabbage into the paste until all vegetables are completely covered.
- store the mixture in a large container or jar to ensure proper sealing.
- ALLOW KIMCHI TO FERMENT AT ROOM TEMPERATURE FOR AT LEAST 3 DAYS, OR AT 39°F (4°C) FOR UP TO 3 WEEKS.
to make a version suitable for vegetarians and vegans, simply omit the fish sauce and Peugeot.
if you prefer fresh kimchi to fermented kimchi, stop after step 6.
if you choose fermentation, you'll know that once it starts to smell and taste sour – or when small bubbles start to pass through the jar, it's ready to eat.
after fermentation, you can refrigerate the kimchi for up to 1 year. it will continue to ferment, but at a slower rate due to lower temperatures.
foaming, swelling, sourness, and softness of cabbage are perfectly normal for kimchi. however, if you notice that your food has an odor or any signs of mold, such as a white film on the surface of the food, it means that your dish has spoiled and should be thrown away.
summary: kimchi can be made at home in a few simple steps. typically, it needs to ferment for 3-21 days, depending on the ambient temperature.
Are there any disadvantages to kimchi?
in general, the biggest safety issue with kimchi is food poisoning (3).
more recently, this dish has been linked to e. coli and norovirus outbreaks (57, 58).
although fermented foods do not usually carry foodborne pathogens, the composition and adaptability of the pathogens in kimchi means that it remains susceptible to their effects.
therefore, people with compromised immune systems may need to treat kimchi with caution.
in addition, the nitrite content of kimchi varies depending on the type and how it is prepared. depending on the preparation method, you can minimize the nitrate content (59).
in addition, the histamine content of kimchi varies depending on the product and how it is produced (60).
that said, buying kimchi from a reliable source and properly storing it can minimize the risk of any adverse effects.
finally, while people with high blood pressure may be concerned about the dish's high sodium content, a study of 114 people with the disease showed no significant relationship between kimchi intake and high blood pressure (61).
summary: the risk of kimchi is minimal. still, this dish has been linked to outbreaks of food poisoning, so people with compromised immune systems may need to be extra careful.
Conclusion
kimchi is a sour Korean dish that is usually made from cabbage and other vegetables. because it is a fermented food, it has a large number of probiotics.
these healthy microbes may bring a variety of health benefits to kimchi. it may help regulate your immune system, promote weight loss, fight inflammation, and even slow down the aging process.
if you like cooking, you can even make kimchi at home.