Kimchi: 15 Nutrition Facts And Health Benefits

1. Kimchi helps improve the digestive system.

Most fermented dishes contain the health benefits of lactic acid bacteria. Kimchi contains millions of lactic acid bacteria known as “good bacteria.” It is produced during the fermentation process.

Therefore, consuming kimchi can prevent diseases such as constipation and indigestion.

Some studies have shown that probiotics have the ability to fight pathogens in the digestive tract. Kimchi’s antibacterial properties protect us from fatal gastrointestinal diseases.

2. Eating kimchi improves immunity.

Studies have shown that probiotic-rich foods, like kimchi, can help boost your overall immunity.

Improving your immunity increases your defenses against many types of bacteria. This is our first defense against foreign substances entering our body.

Kimchi uses red pepper as an ingredient. Red bell peppers are known to have anti-cancer and antioxidant properties.

Chinese cabbage has also been scientifically proven to help boost immunity due to its anti-inflammatory and antioxidant properties.

3. Kimchi is a low calorie food.

All the ingredients in kimchi are low in calories. Kimchi is mainly made up of vegetables like cabbage and radish.

These ingredients are rich in fiber, which increases satiety. Probiotics are also known to help you lose weight and prevent sugar addiction.

Recent research suggests that enhancing the good bacteria in your gut, such as probiotics, can help regulate the cholesterol your body absorbs through your digestive tract. Therefore, the lactic acid bacteria in kimchi are evaluated to have a strong effect on obesity.

Many speculate that this may be the reason why Korea’s overweight and obese population is so low compared to other countries.

4. Kimchi is rich in antioxidants.

Kimchi is packed with ingredients and spices that are known for their anti-inflammatory properties. It is also known as a cancer-preventing food due to its ability to promote overall health.

Chinese cabbage, for example, contains many compounds that are naturally anti-inflammatory and antioxidant. Adding this to your diet can help fight harmful diseases like cancer. The cabbage contained in kimchi also contains indole-3-carbinol, a powerful ingredient against colorectal cancer.

Garlic, radish, green onion, ginger, and red pepper, the ingredients in kimchi, are rich in antioxidants that have anti-inflammatory properties. Anti-inflammatory foods are important to prevent oxidation-related diseases in our body, such as cognitive decline, coronary artery disease, and cancer.

Additionally, the capsaicin in chili peppers has been shown to aid the body’s defenses against lung cancer. Not only that, the allicin in garlic has been shown to fight stomach, liver, and thyroid cancers.

5. Kimchi has anti-aging properties.

One of the many benefits of kimchi is that it has anti-aging properties.

Antioxidants are the best known anti-aging agent for slowing down aging.

According to the research, Koreans were considered to have a lower degree of aging than people from other countries. It is speculated that the antioxidant properties of kimchi may have made Koreans appear younger than those from other countries.

6. Kimchi helps prevent peptic ulcers.

A peptic ulcer is an ulcer between the stomach and the small intestine. It is often caused by a bacteria called Helicobacter pylori.

Symptoms of peptic ulcer include bloating, nausea, and vomiting. In severe cases, it can appear in the form of black stools, weight loss, and severe pain in the upper abdomen.

Two thirds of the world’s population are infected with H. Pylori. Therefore, many people are prone to peptic ulcer. If left untreated, peptic ulcers can cause bleeding, perforation, or rupture.

One of the many lactic acid bacteria produced by the fermentation of kimchi is known to produce dextrin, an antibacterial substance that prevents the growth of Helicobacter pylori in our body.

7. Kimchi reduces cholesterol in our body.

A recent study found that consuming kimchi as part of a meal can help balance cholesterol in the body.

Studies have shown that even small amounts of kimchi can lower cholesterol levels. Therefore, eating a small amount of kimchi a day on a regular basis is beneficial for cholesterol health.

8. Eating kimchi can help prevent diabetes.

The glucose in our body comes from the sugars in the food we eat. Insulin is responsible for breaking down glucose particles so that the body can absorb them and convert them into energy.

Diabetes has become one of the most common diseases of humanity. An estimated 415 million people worldwide already have diabetes, which means that 1 in 11 adults will have it. To make matters worse, 46% of them don’t even know they have diabetes.

Studies have shown that the antioxidant properties of kimchi can significantly lower glucose in the body. These results show that kimchi can be a powerful weapon against diabetes in adults.

9. Eating kimchi can help reduce food allergy symptoms.

Most food allergies can be triggered by eating small amounts of shellfish, milk, peanuts, fish, wheat, and eggs. Allergies are caused by certain proteins that the patient’s body incorrectly determines as harmful.

If you have a food allergy, your body signals your immune system to release a chemical called histamine. These chemicals can cause swelling of the face and constriction of the airways.

Recent research suggests that kimchi can suppress one of the dangerous symptoms of food allergies. A study published in 2010 found that eating kimchi before eating foods you are allergic to can prevent airway constriction.

The theory is that the probiotics present in kimchi were responsible for these positive results. However, more research is still needed to obtain accurate information.

10. Kimchi protects our bodies from chemicals in plastics.

One of the benefits of kimchi is that it has properties that protect us from the chemicals that come from plastics. Bisphenol A, commonly known as BPA, is a common chemical used to cure plastics used in very common things like plastic drink bottles or disposable food containers.

The BPA in our body can cause many problems. It can interfere with our hormone levels, negatively affect the brain and behavior of developing babies and young children, and can lead to cancer, heart disease, and diabetes.

A 2007 study was able to demonstrate the ability of certain bacteria present in kimchi to degrade bisphenol A. This bacterium is a probiotic bacterium known as Bacillus pumilus.

This shows that the benefits of kimchi have a positive effect on artificial threats like BPA.

11. Kimchi promotes healthy physical development and clear vision.

The vitamin A in kimchi has several effects in addition to being an antioxidant that helps eliminate cancer-causing free radicals from the body. Vitamin A helps develop a healthy body and maintain clear, healthy eyesight.

12. Kimchi helps promote heart health.

Studies have shown that eating kimchi helps lower high cholesterol and blood sugar, both risk factors for heart disease.

Regular consumption of kimchi has been shown to lower total cholesterol and blood pressure.

Another study found that kimchi can help lower bad LDL cholesterol and prevent plaque build-up in the arteries.

13. Kimchi protects the body from oxidative stress.

Oxidative stress is a term that causes damage to cells with oxidizing agents (also called free radicals).

Kimchi is a great source of antioxidants that helps protect cells from damage caused by oxidative stress. This can help reduce your risk of developing certain diseases.

Kimchi can also help prevent cellular aging caused by oxidative stress. It can reduce the production of free radicals and strengthen antioxidant defenses.

14. Kimchi contains beneficial plant compounds.

Kimchi is rich in plant compounds that give it protective properties.

Kimchi contains polyphenols and glucosinolates. It is known to have antioxidant and anti-inflammatory properties.

For example, Chinese cabbage contains caffeic acid and p-coumaric acid as the main ingredient in kimchi. These two are polyphenols that act as antioxidants.

15. Kimchi is good for brain health.

Kimchi can provide several key benefits for the brain.

Kimchi has protective effects on the brain because it contains compounds that prevent oxidative stress and inflammation.

Eating foods rich in probiotics, such as kimchi, can benefit cognitive health.

Side Effects / Precautions:

Kimchi is a good food with no side effects. However, kimchi contains a lot of sodium, so it should be consumed with caution.

Nutritional information per 100 g of kimchi

  • Calories: 15 kcal (0.52%)
  • Fat: 0.5 g (0.52%)
  • Proteins: 1.1 g (1.96%)
  • Carbohydrates: 2.4 g (1.85%)
  • Sugar: 1.06 g (1.46%)
  • Fiber: 1.6 g (4.2%)
  • Cholesterol: 0mg (0%)
  • Saturated fat: 0.067 g (0.21%)
  • Omega-3: 0.14 g (8.56%)
  • Omega-6: 0.1 g (0.61%)
  • Vitamin A: 5 ?g (0.56%)
  • Thiamine: 0.01 mg (0.83%)
  • Vitamin B2: 0.21 mg (16%)
  • Vitamin B3: 1.1 mg (6.88%)
  • Vitamin B6: 0.21 mg (16.4%)
  • Vitamin B12: 0 ?g (0%)
  • Vitamin C: 0 mg (0%)
  • Vitamin D: 0 IU (0%)
  • Vitamin E: 0.11 mg (0.73%)
  • Vitamin K: 43.6 ?g (36.3%)
  • Folic acid: 52 ?g (13%)
  • Calcium: 33 mg (3.3%)
  • Copper: 0.024 mg (2.67%)
  • Iron: 2.5 mg (31.3%)
  • Magnesium: 14 mg (3.33%)
  • Phosphorus: 24 mg (3.43%)
  • Potassium: 151 mg (4.44%)
  • Selenium: 0.5 ?g (0.91%)
  • Sodium: 498 mg (33.2%)
  • Zinc: 0.22 mg (2%)

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