Sauerkraut is a type of sauerkraut with a wide variety of health benefits. In reality, it is not a novel food, but it has existed for more than 2,000 years with origin in China, only that at that time its creation served to preserve food.
Today it continues to be popular, especially in Germany, where the name sauerkraut comes from. So that you can get the most out of this meal, we offer you 4 surprising benefits of Sauerkraut and how to make it at home .
4 benefits of sauerkraut
1. It is very nutritious
Just one cup of sauerkraut, that is, 142 grams, contains:
- Calories: 27
- Fat: 0 grams
- Carbohydrates: 6 grams
- Fiber: 4 grams
- Protein: 1 gram
- Sodium: 41% of the daily value
- Vitamin C: 23% of the daily value
- Vitamin K1: 15% of the daily value
- Iron: 12% of the daily value
- Manganese: 9% of the daily value
- Vitamin B6: 11% of the daily value
- Folate: 9% of the daily value
- Copper: 15% of the daily value
The reason sauerkraut has all of these nutrients is that, in the fermentation process, the microorganisms in cabbage digest its natural sugars and convert them into carbon dioxide and organic acids.
Fermentation starts when the yeast and bacteria present in the cabbage and on the hands, as well as in the air, come into contact with the sugars in the cabbage. Experts claim that sauerkraut fermentation promotes the growth of health-promoting probiotics. These can also be found in products such as yogurt and kefir (Dunlap, Yu, and Elitsur, 2009).
Probiotics are bacteria that provide powerful health benefits. In addition, they have the ability to make food more digestible, which increases the ability of the intestine to absorb vitamins and minerals (Swain, Anandharaj, Ray and Rani, 2014). However, you must bear in mind that sauerkraut is high in sodium and therefore it is necessary to take care of the amount of salt you consume.
2. Improve your immune system
Did you know that the bacteria in your gut have a great effect on your immune system? Therefore, eating sauerkraut is a great way to improve the balance of those intestinal bacteria.
According to various studies, a stronger lining of the intestinal tract prevents unwanted substances from “leaking” into the body and causing an immune response (Ley, Nair & Alegre, 2015). In addition, keeping your intestinal flora healthy helps prevent the growth of harmful bacteria and can also increase the production of natural antibodies. Another benefit that you can experience is the reduction of the development of infections.
Therefore, if you are a person who gets sick regularly, consuming foods rich in probiotics can help you regain health much faster.
3. It can make you lose weight
Consuming sauerkraut on a daily basis can be a great help to lose weight, due to its low calorie count and high fiber content. Any diet that contains more fiber will keep you full longer, reducing the number of calories you consume each day.
Some experts claim that sauerkraut contributes to fat loss in the waist area due to its probiotics, which have the ability to reduce the fat absorbed by your body (Ogawa, Kobayashi, Sakai, Kadooka & Kawasaki, 2015).
However, the causes for this have not yet been discovered. We also don’t have, at the moment, any universally applicable research for all probiotics, as each can have different effects.
4. It can reduce the risk of getting cancer
Cabbages are the main ingredient in sauerkraut. This is important because they contain antioxidants and other beneficial components to reduce the risk of cancer.
Various studies believe that these special components can help reduce DNA damage, prevent cell mutations, and block excess cell growth that usually leads to tumor development (Raak, Ostermann, Boehm, Molsberger, 2014).
To put it simply, certain genes are associated with the risk of getting cancer. However, some components in your meals can modify the expression of those genes and prevent them.
Studies on this specific topic are limited, and not all conclude with the same results. Thus, more depth and competent research is needed to create a better opinion about it.
How to make sauerkraut at home?
Ingredients
- 1 medium green cabbage
- 1 tablespoon or 15 ml of non-iodized salt
- 2-3 carrots, shredded (optional)
- 2-3 garlic cloves, thinly sliced (optional)
- 1 1 liter jar to store the sauerkraut
- 1 bottle of 120 ml to press the larger bottle
- A kitchen scale to weigh the mixture
Instructions
- If you decide to add carrots and garlic you should place them in a large container
- Discard the outer leaves of the cabbage, but keep the cutest leaf aside. Then cut the cabbage into quarters, leaving the center. This makes shredding simpler.
- Shred the cabbage in a large bowl with the carrots and garlic. Add enough cabbage to reach a weight of 800 grams, which will fill a 1 liter jar
- Add salt and massage it into the mixture for a few minutes until the brine begins to accumulate at the bottom of the container.
- Place the mixture in a 1 liter jar and press down to get rid of the air and prevent bacteria growth. Pour the remaining brine into the jar.
- Cut the sheet that you have previously separated to the size of the jar. Place it over the mixture to prevent the vegetables from floating on the surface
- Place the smaller jar, without a lid, inside the larger jar and above the mixture. This will keep the vegetable mixture underneath while fermentation occurs.
- Close the large jar, this will make the smaller one press down. Leave the lid slightly open so that the fermentation gases can escape.
- Keep the bottle at room temperature and out of sunlight for 1 to 4 weeks.
References
- Dunlap, BS, Yu, H. and Elitsur, Y. (2009). The probiotic content of commercial yogurts in west virginia. Clinical Pediatrics. doi: 10.1177 / 0009922809331802.
- Lei, YM, Nair, L. and Alegre, ML (2015). The interplay between the intestinal microbiota and the immune system. Clinics and research in hepatology and gastroenterology . doi: 10.1016 / j.clinre.2014.10.008.
- Ogawa, A., Kobayashi, T., Sakai, F., Kadooka, Y., Kawasaki, Y. (2015). Lactobacillus gasseri SBT2055 suppresses fatty acid release through enlargement of fat emulsion size in vitro and promotes fecal fat excretion in healthy Japanese subjects. Lipids in health and disease . doi: 10.1186 / s12944-015-0019-0.
- Raak, C., Ostermann, T., Boehm, K. and Molsberger, F. (2014). Regular Consumption of Sauerkraut and Its Effect on Human Health: A Bibliometric Analysis. Global Advances in health and medicine . doi: 10.7453 / gahmj.2014.038
- Swain, MR, Anandharaj, M., Ray, RM and Rani, RP (2014). Fermented Fruits and Vegetables of Asia: A Potential Source of Probiotics. Biotechnology Research International. doi: 10.1155 / 2014/250424
