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They are many sauerkraut health benefits. Although it is not widely consumed outside Germanic regions, its use is increasing because of its numerous medicinal purposes. The traditional method of preserving vegetables, particularly cabbage, is by fermentation with lactobacilli. Fermented cabbage is a good source of vitamin C during the long Northern and Central European winters.
Sauerkraut Health Benefits
According to Dr. Schneider, sauerkraut health benefits are probably due to its high level of natural lactic acid. This substance benefits such diverse ailments as arteriosclerosis, rheumatism, arthritis, and liver disease.
Fermented cabbage provides the following benefits to the body:
- It offers abundant vitamin C, with all of its attendant advantages.
- It eliminates toxic residues accumulated in the body’s tissues during the long winter months (depurant action).
- Digestive: Sauerkraut improves the function of the stomach and intestines. Although some feel it is heavy and difficult to digest, this effect is due to the sausages that often accompany it.
- It prevents pyrosis (acid sensation) in the stomach by stopping excess acid production.
- Improves evacuation and relieves constipation because of its high fiber content.
Naturally, fermented sauerkraut is preferred. Industrially fermented cabbage made using vinegar is inferior and should be avoided.
Fermented cabbage is an effective blood purifier (depurant) and should be included in the diets of diabetics and overweight people. There are many ways to prepare fermented cabbage or sauerkraut:
- RAW – This method best preserves its healing properties. It may be prepared with olive oil, adding small pieces of pineapple or apple.
- COOKED – After cooking over low heat for 20 to 25 minutes. It is eaten with boiled potatoes, potato puree, or soy products. These constitute healthful and nutritious dishes.
Frequently Asked Question
Are there specific sauerkraut health benefits for gut health beyond just probiotics?
Yes, while sauerkraut’s probiotic content is well-known, it also provides prebiotic fiber. This fiber nourishes the beneficial bacteria in your gut, creating a symbiotic relationship that enhances overall gut health. Additionally, some research suggests this food may help reduce inflammation in the gut, potentially benefiting those with conditions like inflammatory bowel disease (IBD).
Can sauerkraut health benefits help with weight management?
It is faint in calories and high in fiber, promoting feelings of fullness and potentially reducing overall calorie intake. Some studies also indicate that the gut bacteria fostered by fermented foods like sauerkraut might play a role in controlling metabolism and body weight, but more research is needed.
I’ve heard sauerkraut health benefits extend to mental well-being. Is this true?
Emerging research suggests a fascinating link between gut and mental health, the gut-brain axis. Since this food supports gut health, it may indirectly influence mood and cognitive function. Some studies have shown prospective benefits for reducing anxiety and depression, but more research is needed to confirm these effects.
How does sauerkraut compare to other fermented foods in terms of health benefits?
Sauerkraut holds its own among fermented foods. While each fermented food has a unique microbial profile, sauerkraut’s combination of probiotics, vitamins, and minerals makes it a nutritional powerhouse. It’s remarkably rich in vitamins C and K, which are important for immune function and bone health.
Are there specific sauerkraut health benefits for women?
This high-iron-content food is particularly beneficial for women, who often have higher iron needs due to menstruation. Additionally, some research suggests that the probiotics might help balance vaginal flora and reduce the risk of certain infections.
Can sauerkraut health benefits help my skin?
While more research is needed, some evidence suggests that vitamin C’s antioxidant and anti-inflammatory properties might benefit skin health. Vitamin C also plays a role in collagen creation, vital for maintaining skin elasticity and youthful appearance.
Are there any risks linked with consuming sauerkraut?
For most people, it is safe and healthy. However, due to its elevated sodium content, individuals with high blood pressure should utilize it in moderation. Additionally, some people might experience gas or bloating due to fermentation.
Is homemade sauerkraut healthier than store-bought?
Homemade sauerkraut allows for more control over ingredients and fermentation conditions. However, high-quality store-bought sauerkraut can also provide significant health benefits. Pasteurization can destroy beneficial probiotics when choosing store-bought. You can find unpasteurized varieties in the refrigerated section.
Can sauerkraut’s health benefits extend to reducing cancer risk?
Some studies suggest that compounds observed in cruciferous vegetables like cabbage, the base ingredient of sauerkraut, might have cancer-protective properties. Additionally, this food’s gut health benefits could indirectly reduce cancer risk, as a healthy gut microbiome is associated with lower inflammation and better immune function. However, more research is needed to confirm these potential effects.
How much sauerkraut should I eat to reap the health benefits?
There’s no one-size-fits-all answer, as individual needs and tolerances vary. However, a general guideline is to aim for 1/4 to 1/2 cups daily. Listening to your body and adjusting the amount as needed is important. Remember, variety is critical, so incorporating other fermented foods into your diet alongside sauerkraut is a great way to maximize health benefits.
How to Make Sauerkraut
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 370,371. Print. [sauerkraut health benefits]
- Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435.
- Plaza-Díaz, J., et al. (2020). Effects of a fermented milk containing Lactobacillus fermentum CECT5716 on symptoms and inflammatory markers in patients with irritable bowel syndrome: a randomized controlled trial. Nutrients, 12(3), 665.
- Parnell, J. A., & Reimer, R. A. (2009). Weight loss during oligofructose supplementation is associated with decreased ghrelin and increased peptide YY in overweight and obese adults. The American journal of clinical nutrition, 89(6), 1751-1759.
- Torres-Fuentes, C., et al. (2021). Gut microbiota in obesity and metabolic syndrome: current state of knowledge. Journal of obesity, 2021.
- Carabotti, M., et al. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of gastroenterology, 28(2), 203.
- Dickerson, F., et al. (2023). Fermented foods and potential effects on mental health: a scoping review. Nutritional Neuroscience, 1-17.
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