Reading: Top 5 health benefits of kimchi
Discover our full range of health benefit guides. Keen to make your own kimchi? Try our quick kimchi or delicious vegan version.
Nutritional benefits of kimchi
An 100g serve ( drained ) provides :
- 24kcal / 102kj
- 1.1g protein
- 0.2g fat
- 3.9g carbohydrates
- 1.8g fibre
- 1.62g salt
nutritional figures will vary depending on the ingredients used. An 80g serve contributes a helping towards your five-a-day .
Top 5 health benefits of kimchi
1. May support gut health
There is growing evidence that fermented foods such as kimchi may improve levels of good bacteria in the catgut, and may as a consequence better symptoms such as constipation. Including a diverseness of ferment foods in the diet may improve intestinal health and as a result digest the immune system and anti-inflammatory responses .
2. May enhance nutritional value
The procedure of zymosis, by chiefly lactobacillus bacteria, may enhance the nutritional value of the fermented food. This is because the bacteria themselves synthesise vitamins and minerals and the work of agitation deactivates some less favorable compounds, which we normally refer to anti-nutrients .
3. May support heart health
Compounds known as biologically active peptides, such as conjugate linoleic acids ( CLA ), are produced by the bacteria responsible for zymosis and may have a blood-lowering effect. Compounds in kimchi besides appear to help keep lineage vessels clear of the damage effects of atherosclerosis .
4. May help blood sugar management
Studies suggest that consuming kimchi appears to have positive effects on consistency weight, body mass exponent ( BMI ) and glucose management. How precisely eating fermented kimchi supports these beneficial effects is not amply understand, and more inquiry is needed to understand the mechanics involved.
5. May reduce inflammation
active compounds in ferment foods including kimchi have anti-inflammatory effects this has varied benefits from supporting vascular health to improving memory and cognitive serve .
Is kimchi safe for everyone to eat?
generally, kimchi is safe for most people unless you have a specific allergy to any of the ingredients. It may besides cause some unpleasant slope effects such as flatulence and bloat if you are not used to fermented foods or high-fibre contentedness in your diet. Those with an intolerance to histamine may be best to minimise their consumption of fermented foods and people following a low-sodium ( strategic arms limitation talks ) diet may besides need to be mindful that kimchi may contain high levels .
How to buy the best kimchi?
This actually comes down to taste preferences. Kimichi should carry a good remainder of spiciness and off, but with so many varieties available, it is more of a case of trial and error to see which ones you prefer. Just keep an eye on the salt message, as some of them can contain angstrom much as 3 % salt, and count for unpasteurized varieties, as pasteurization kills off some of those good bacteria benefits .
Kimchi recipes
Quick kimchi
Kimchi fried rice
Kimchi scrambled eggs
Kimchi sesame udon noodles
Now read…
The health benefits of fermenting
The health benefits of kefir
The health benefits of kombucha This article was reviewed on10 September 2021 by Kerry Torrens.
Nicola Shubrook is a nutritional therapist and works with both individual clients and the corporate sector. She is an accredit member of the british Association for Nutrition and Lifestyle Medicine ( BANT ) and the Complementary & Natural Healthcare Council ( CNHC ). Find out more at urbanwellness.co.uk. ad All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the checkup advice of your own sophisticate or any other healthcare professional. If you have any concerns about your cosmopolitan health, you should contact your local anesthetic healthcare supplier. See our web site terms and conditions for more information .