Eating foods that support the growth of beneficial bacteria in your gut is one of the keys to good health. Doing so can also help support healthy energy levels, optimal immune function and a positive mood. If you’re wondering which foods are capable of providing these benefits, try fermented foods like sauerkraut.
Sauerkraut is essentially fermented cabbage. It is commonly served as a side dish or used as a condiment when eating hot dogs and sausages. The process of making sauerkraut is similar to the process of making other fermented foods, such as miso and pickles. The cabbage is not exposed to heat, which would otherwise kill the bacteria that make fermentation possible.
Pickled or fermented foods like sauerkraut were extremely valuable before refrigerators were invented because they can stay fresh for months. Today, sauerkraut is hailed as a superfood for its many beneficial properties and nutrients, which are behind its impressive health benefits.
Here’s what sauerkraut can do for you:
1. Provides nutrients
Sauerkraut is extremely nutritious. One cup of this fermented superfood contains the following:
Because it undergoes fermentation, sauerkraut is a great source of beneficial microbes called probiotics. During fermentation, microorganisms that are naturally present in the cabbage digest natural sugars and convert them into carbon dioxide and organic acids. This favors the growth and proliferation of probiotics.
2. Supports healthy digestion
Sauerkraut is good for your gut. In fact, this is one of the big reasons why healthy eaters are so into this dish. Sauerkraut is rich in probiotics, which have long been associated with good gut health. A small pilot study found that sauerkraut can help relieve symptoms of irritable bowel syndrome (IBS).
Probiotics are said to support gut health by making foods more digestible. This improves your gut’s ability to absorb vitamins, minerals and other nutrients from the foods you eat.
3. Boosts immune health
Sauerkraut is also beneficial for your immune system because it contains vitamin C. Vitamin C, which you can get from foods and supplements, supports healthy immune function by encouraging the production of white blood cells. These cells protect your body from infection. As an antioxidant, vitamin C also protects white blood cells from unstable and damaging molecules called free radicals.
The bacteria living in your gut have a strong influence on your immune health. Studies show that the probiotics in sauerkraut can help maintain balance between the good and bad bacteria in your gut. This balance is key to keeping your gut lining healthy. A healthy gut lining helps prevent unwanted substances from “leaking” into your body and causing an immune response.
4. Aids in weight loss
Sauerkraut is low in calories and high in fiber. This combination can help you maintain a healthy weight or lose excess weight. Eating high-fiber foods can help keep you full for long periods. If you regularly eat fiber-rich foods like sauerkraut, you may find yourself eating fewer calories per day, too.
5. Helps reduce stress
The probiotics in sauerkraut can keep your gut bacteria healthy. Studies show that friendly gut bacteria can also help reduce stress and maintain optimal brain health. Probiotics can even help improve memory and ease symptoms of mental disorders, such as anxiety and obsessive-compulsive disorder (OCD).
6. May lower cancer risk
High levels of ascorbic acid, ascorbigen – a chemical found in broccoli and cabbage – and sulfur-containing compounds called glucosinolates help decrease DNA damage and slow cell mutation rate in cancer patients, according to a study by researchers from Germany. Sauerkraut has high levels of all three nutrients.
7. Contributes to a healthier heart
The probiotics in sauerkraut can help lower your blood triglycerides. Triglycerides are fats that give your body energy. But at very high levels, they can put you at risk of heart attack and stroke.
Sauerkraut also contains vitamin K2, which can help reduce the risk of heart disease by preventing calcium buildup along the walls of the arteries.
8. Maintains strong bones
The vitamin K2 in sauerkraut also plays a key role in bone health. In particular, it activates proteins that bind to calcium, the main mineral found in your bones. This action is thought to contribute to stronger bones.
Sauerkraut is available in most supermarkets, but not all sauerkrauts are created equal. Avoid pasteurized ones since those are usually lacking in probiotics. Refrigerated sauerkraut is less likely to be pasteurized, but always check the label to be sure. Also check the label for preservatives. Many store-bought sauerkraut brands contain preservatives, which may lower the probiotic content of sauerkraut.
Alternatively, you can make your own sauerkraut at home. Just follow this recipe:
Ingredients:
Directions:
Take note that sauerkraut can be high in sodium because of the salt used in the fermentation process. Keep this in mind if you’re watching your salt intake or if you have — or are at risk of — high blood pressure.
Sauerkraut is a fermented food with several health benefits to offer. Serve it on its own as a side dish, use it as a garnish or incorporate it into your go-to recipes to reap its natural goodness.
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