Kimchi is a traditional Korean dish made of fermented, salted vegetables, according to Kimberly Thomas of Medical News Today. It can be made with a variety of ingredients, but the most common are cabbage and seasonings like sugar, salt, onions, garlic, ginger, and chili peppers. Kimchi may have some health benefits, but the fermentation process it goes through means it may also have some risks. Furthermore, prior to advances in agriculture and technology, it was difficult to keep food fresh for long periods of time. As a result, people developed food preservation methods to keep food for longer periods of time.
Kimchi's nutritional content can vary due to its more than 200 different variations, according to Colorado Food Safety. It is, however, generally low in calories and high in nutrients. According to Jayanta Kumar Patra and colleagues, kimchi is also high in vitamin A, B vitamins, vitamin C, minerals, fiber, and amino acids. A 1-cup serving (150 g) contains approximately 23 calories, 1 g of protein, less than 1 g of fat, 4 g of carbohydrates, 2 g of fiber, and 2 g of sugar. Kimchi has a high nutritional value. The dish is low in calories while being high in nutrients such as iron, folate, and vitamins B6 and K.
Kimchi is high in probiotics. Kimchi is distinguished by its lacto-fermentation process, according to Cecilia Snyder of Healthline. Fermented foods not only have a longer shelf life, but they also have a better taste and aroma. Fermentation also creates an environment in which other beneficial bacteria can thrive and multiply. Probiotics are live microorganisms that provide health benefits when consumed in large quantities. Many of the benefits of kimchi are thought to be due to the probiotics found in it. However, more research on the specific effects of probiotics derived from fermented foods is required.
Kimchi may also help to boost your immune system. Kimchi contains the Lactobacillus bacterium, which may help your immune system. In a mouse study, those given Lactobacillus plantarum — a strain found in kimchi and other fermented foods — had lower levels of the inflammatory marker tumor necrosis factor-alpha (TNF alpha) than the control group. Although these findings are encouraging, more human research is required. It has the potential to reduce inflammation. Probiotics and active compounds found in kimchi and other fermented foods may aid in the fight against inflammation. Kimchi may also help you live longer. Chronic inflammation is not only linked to a variety of diseases, but it also hastens the aging process. A test-tube study suggests that kimchi may help to slow the aging process, but more research is needed.
Is there anything bad about kimchi? Cecilia Snyder stated that food poisoning is the most common safety concern with kimchi. This dish has recently been linked to E. Outbreaks of E. coli and norovirus. Even though fermented foods do not typically contain foodborne pathogens, kimchi's ingredients and pathogen adaptability make it susceptible to them. As a result, people with weakened immune systems should exercise caution when consuming kimchi. Furthermore, the nitrite content of kimchi varies depending on the type and method of preparation. You can reduce the nitrite content depending on the preparation.
ZDS DMO II Marie-Claire Gaas, RND
References:
1. What to know about kimchi
Medically reviewed by Kim Chin, RD, Nutrition — By Kimberly Thomas on September 29, 2021
https://www.medicalnewstoday.com/articles/benefits-of-kimchi
2. 9 Surprising Benefits of Kimchi
By Cecilia Snyder, MS, RD — Medically reviewed by Miho Hatanaka, RDN, L.D. — Updated on Jan 15, 2021
https://www.healthline.com/nutrition/benefits-of-kimchi
3. https://foodsafety.ces.ncsu.edu/wp-content/uploads/2019/01/Kimchi-handout-Colorado-State.pdf?fwd=no
4. Kimchi and Other Widely Consumed Traditional Fermented Foods of Korea: A Review
Jayanta Kumar Patra, Gitishree Das, Spiros Paramithiotis, and Han-Seung Shin
