Including foods that contain probiotics is becoming more and more fashionable. Kefir, kombucha or kimchi are the best known, but there is also sauerkraut. You may not know what it is, but it is as simple as fermenting the cabbage leaves and using the final product.
They ensure that it is perfect for taking care of health and strengthening the immune system. In addition, cabbage is a vegetable with a great nutritional contribution; so the result of fermentation can multiply its benefits.
What is it?
Fermented foods have a long tradition of consumption, dating back to the 2014th century BC. C., according to research published in Global Advances in Health and Medicine in November XNUMX. Sauerkraut, or sour cabbage in German, is made from shredded cabbage heads that are naturally fermented by various bacteria.
The fermentation process enriches food with protein, vitamins, and amino acids and essential fatty acids. Microorganisms formed during this process convert the carbohydrates in the cabbage into lactic acid, a compound responsible for the sour taste, and carbon dioxide, which produces the bubbles seen in the initial phase of fermentation. Sauerkraut is most commonly used as a garnish, but it can also be added to main dishes.
Its eastern cousin, kimchi, is derived from fermenting the stems and leaves of Chinese cabbage with additional ingredients such as hot peppers, garlic, greens, and fish sauce. As with sauerkraut, side effects of eating too much kimchi can include digestive upset from excessive intake.
Properties
A portion of a cup of sauerkraut (100 grams) we find the following nutritional values:
- Energy: 54.6 calories
- Fat: 3,5 grams
- Sodium: 925 mg
- Carbohydrates: 5.8 grams
- Fiber: 3,9 grams
- Sugars: 2,4 grams
- Protein: 1,3 grams
- Vitamin C: 17,9 mg
- Vitamin K: 19,6mg
- Vitamin B6: 0,23 mg
- Iron: 1,9 mg
Most of the calories in sauerkraut come from carbohydrates. Of the 5,8 grams of carbohydrates in a one-cup serving, 3,9 grams are from fiber and 2,4 grams are from natural sugar. Plus, it provides 3,5 grams of fat per serving. Of that, 1,65 grams are saturated fat, 1,0 grams are monounsaturated, and 0,6 grams are polyunsaturated.
On the other hand, it contains very little protein. Each serving provides approximately 1,3 grams. However, it does provide significant amounts of vitamin C. A one cup serving provides 17,9 mg or 19,9% of the recommended daily value. It also provides 19,6 mg of vitamin K or 16,3%.
At 1 milligrams per cup, sauerkraut is also quite high in sodium. People who need to limit sodium in their diet should eat sauerkraut in moderation. Luckily, there are only 9 calories in a one-cup serving of sauerkraut. Many people consume this food as a condiment and as a result may consume much less than a full cup.
Sauerkraut is particularly nutritious because it undergoes fermentation, a process during which cabbage microorganisms digest its natural sugars and convert them into carbon dioxide and organic acids. Fermentation begins when yeast and bacteria that are naturally present on cabbage and on your hands, as well as in the air, come into contact with the sugars in the cabbage.
Advantages
Research suggests that we may gain certain health benefits when we consume sauerkraut.
Source of vitamins
Sauerkraut is rich in vitamin A, B and C. Vitamin A is essential in bone development; vitamins B1 and B2 are necessary for the central nervous system, since they interfere with memory and delay aging; and vitamin C is necessary to absorb iron and be present in numerous reactions in our body.
In addition, it also provides minerals such as iron, calcium, magnesium and phosphorus. All of them are very important to enjoy good muscle and bone health, and so that the nervous system can perform its functions.
Digestive benefits
When cabbage ferments, beneficial bacteria multiply and the probiotic effect on our bacterial flora increases. The intestines contain beneficial bacteria that are responsible for keeping certain pathogens under control. In addition, they also favor the absorption of nutrients and deal with infections. It also has purifying power, perfect for reducing fluid retention and improving problems such as gout or arthritis.
Unpasteurized sauerkraut contains probiotics, which are beneficial bacteria that act as a first line of defense against harmful bacteria and toxins. They can also improve digestion and overall health.
Probiotics like those in sauerkraut can help improve the bacterial balance in the gut after it has been upset by antibiotic use. This can help reduce or prevent diarrhea caused by antibiotics.
Research also shows that probiotics help reduce gas, bloating, constipation, diarrhea, and symptoms related to Crohn's disease and ulcerative colitis. Different strains of probiotics can provide various benefits. Therefore, consuming a wide variety of strains can provide you with a broader range of health benefits.
In this sense, sauerkraut may have an advantage by containing up to 28 different bacterial strains.
It improves the immune system
Sauerkraut can help us suffer fewer infections such as colds, diarrhea, allergies, cystitis and can even stop the development of cancer cells. Probiotics help the functioning of organs such as the liver and pancreas, in addition to having enzymes that reduce the aging of our cells.
For starters, the bacteria that populate the gut can have a strong influence on the immune system. The probiotics found in sauerkraut can help improve the balance of bacteria in your gut, which helps keep your gut lining healthy.
A stronger intestinal lining helps prevent unwanted substances from “leaking” into the body and triggering an immune response.
Maintaining a healthy intestinal flora also helps prevent the growth of harmful bacteria and can even stimulate the production of natural antibodies. Additionally, regular consumption of probiotic foods like sauerkraut can reduce the risk of developing infections, such as the common cold and urinary tract infections.
If we do fall ill, regular consumption of foods rich in probiotics can help us recover faster. In addition to being a source of probiotics, sauerkraut is rich in vitamin C and iron, both of which contribute to a healthy immune system.
It favors weight loss
When choosing your sauerkraut you should consider things like sodium content, calories, and serving size. You can get creative and buy fresh cabbage heads and make your own version.
That's partly because sauerkraut, like most vegetables, is low in calories and high in fiber. High-fiber diets keep you full longer, which can help you naturally reduce the number of calories you eat each day. The probiotic content of sauerkraut can also contribute to a trim waistline.
The exact reasons are not yet fully understood, but scientists believe that certain probiotics may have the ability to reduce the amount of fat your body absorbs from your diet. Several studies report that participants given probiotic-rich foods or supplements lost more weight than those given a placebo.
One recent study even reports that purposely overfed participants given probiotics gained about 50% less body fat than overfed participants given a placebo. This suggests that a diet rich in probiotics may even help prevent weight gain.
Stronger bones
Sauerkraut contains vitamin K2, which plays an important role in bone health. More specifically, vitamin K2 activates two proteins that bind calcium, the main mineral found in bone.
This is believed to contribute to stronger, healthier bones. In fact, several studies have shown that vitamin K2 may benefit bone health. For example, a 3-year study in postmenopausal women found that those taking vitamin K2 supplements experienced slower rates of age-related bone mineral density loss.
Similarly, several other studies reported that taking vitamin K2 supplements reduced the risk of spine, hip, and other fractures by 60-81%. However, some of these studies used supplements to provide very high doses of vitamin K2. So it's unknown if the vitamin K2 you'd get from eating sauerkraut alone would provide the same benefits.
Contraindications
Fermented foods, such as sauerkraut, are continually being researched to discover new health benefits from the probiotics and other compounds they contain. According to experts, some of these include the possible prevention of:
- Oral health problems, including periodontal disease and cavities
- Colic
- Liver disease
- The common cold
- Severe intestinal disease in very low birth weight infants.
Although probiotic side effects are rare and usually consist only of mild digestive symptoms such as gas and diarrhea, sauerkraut contains a high amount of histamine . This compound can increase the risk of allergic reactions, especially in people with food sensitivities and those suffering from hay fever.
A high intake of sauerkraut can lead to some of these symptoms:
- Diarrhea or flatulence
- Headache
- Skin itch
- Incrise of cardiac frecuency
- Hypertension
- Sneezing, runny nose.
Sauerkraut also contains tyramine , a substance that can cause problems for people prone to migraines. Tyramine affects neurotransmitters in the brain responsible for regulating pain. If you know that foods high in tyramine trigger your headaches, avoid sauerkraut.
Also, the tyramine in sauerkraut can interact with a class of drugs known as MAOIs (monoamine oxidase inhibitors). These drugs are usually prescribed to treat depression or anxiety disorders. People taking them are generally advised to eliminate foods high in tyramine, such as sauerkraut, from their diet.