Kimchi: what is it for, benefits and side effects! - Health Tis (2023)

Kimchiis a traditional fermented probiotic food that is a Korean side dish.Dating back hundreds of years, there are dozens of different recipes for making it, but almost all of them have several spices and vegetables in common that give them their flavor.Some of the main ingredients inKimchiinclude radish, cabbage,cucumber, chives and red chili paste.Other important foods that are considered healthy includeginger, red pepper powder, andgarlic.

Today,Kimchiis regarded as Korea’s “national dish” – in fact, on average, people in Korea consume around 18kg ofKimchiper year!Never tried it before?If you like cultivated vegetables and fermented foods like sauerkraut, you’ll probably like this food too.

It has a sour, tangy flavor due to the fermentation process that produces live, active “probiotic cultures” that are responsible for some of its benefits, including improving digestion and strengthening immune function.

Food history:

Kimchi, first popular by ji, was created during the pre-modern period of the Three Kingdoms of Korea.It was made using only beef broth and cabbage.Although the peppers are red, children show their moody feelings, as these ingredients are not available in Korea until the large countries.Koreans first had access to red chili after the Japanese invasions from 1592 to 1598, and it was also added to the basic ingredient not only in kimchi but also in French fries.

As a national dish, kimchi has played an effective role in Korean cuisine for thousands of years.During South Korea’s involvement in the Vietnam War, for example, the Korean government requested that the Americans help feed South Korean troops kimchi, because it was said to be “vitally important to the Korean troop”, capable of helping in eliminating intestinal bacteria and boosting immunity.This was vital for troops living in harsh environments that didn’t contain many nutrients.

Today, even though “refrigerated kimchi” specialties are sometimes used in Korea, which have precise controls to keep different varieties ofKimchiat optimal temperatures, many Koreans continue to prepareKimchiaccording to traditional and seasonal methods of preparation.

What makes kimchi beneficial?

Kimchiundergoesa traditional fermentation process inside hermetically sealed glass jars, which takes several days to several months.During this time, the flavors, textures and benefits ofKimchichange and improve dramatically, which is why Kimchi is growing in popularity worldwide as a “superfood”.

According to a report, the fermentative by-products formed during fermentation and the functional ingredients used to makeKimchisignificantly increase its benefits as they are responsible for the formation of probiotics.

According to the World Health Organization, probiotics are defined as “live organisms that, when consumed in adequate amounts, confer a health benefit on the host”.Organic acids called lactic acid and lactobacilli are the main types of probiotics that are produced duringkimchifermentation .These are known to suppress harmful bacteria and stimulate beneficial bacteria, prevent constipation, bowel cleansing and even colon cancer prevention.

Based on studies, some of the benefits ofKimchiare:

  • Anti-constipation properties;
  • Promotes colorectal health;
  • Lowers cholesterol;
  • Has fibrolytic effects;
  • Promotes brain health;
  • Probiotic properties;
  • Anticancer properties;
  • Anti-obesity effects;
  • Antioxidant and anti-aging properties;
  • Supports seasonal allergy;
  • Promotes immunity;
  • Promotesskinhealth ;
  • Treats leaky gut syndrome.

In the early 20th century, health researchers began speculating that probiotic foods had proteolytic microbes that acted in the colon to decrease toxic substances responsible for the aging process.They reported that consumption of fermented foods like yogurt and kefir coats the colon with LAB bacteria, lowering intestinal pH, suppressing harmful bacteria and leading to a slower rate of aging.Since that time, numerous studies have suggested this to be true for many different cultivated foods.

Several years ago, when the SARS epidemic began to spread across the world, the press began to proclaim thatKimchicould have helped protect Koreans due to its positive impact on immunity.It was recently claimed to prevent avian flu.This superfood has also been linked to lower obesity rates in Korea and helping to keep Koreans energized, which is one of the reasons it’s known as such a hardworking nation!

Nutritional value:

About 1/2 cup ofKimchi(280 grams) has approximately:

  • 2,273 IU ofvitamin A(45% of DV);
  • 21 micrograms ofvitamin K(26% of DV);
  • 0.5 milligrams ofmanganese(25% of DV);
  • 12.3 milligrams ofvitamin C(21% of DV);
  • 0.3 milligrams ofvitamin B6(13% of DV);
  • 2.1 milligrams ofiron(12% of DV);
  • 96 calories;
  • 2 grams of fiber;
  • 3 grams ofprotein;
  • 1 gram of fat;
  • 20 grams ofcarbohydrates.


1. Provides probiotics that help improve digestion:

We hear about the benefits of probiotic foods like sauerkraut and yogurt all the time, but don’t neglectKimchi, which also has tons of these gut-friendly bacteria.Responsible for giving it its carbonation, sour taste and pungent smell, probiotics develop during fermentation as bacterial enzymes that are able to rapidly reproduce from thesugarmolecules found in vegetables.The longer thekimchiferments, the greater the health benefits and the higher the concentration of probiotics.But remember that “real”Kimchialso needs to be refrigerated and unpasteurized so the probiotics stay intact.

As the vegetables ferment, probiotic lactic acid bacteria (LAB) develop.Many bacteria are involved in the fermentation of food, but the LAB becomes more dominant while other less beneficial bacteria are suppressed, thanks in part to the salting of cabbage.The addition of other sub-ingredients likegarlicandginger, in addition to increasing the LAB during fermentation, is what helps ensure thatKimchiis safe to eat, as this process kills pathogenic bacteria.

Repopulation of the “good” bacterial microflora of the gastrointestinal tract may play an important role in preventing the pathophysiology of some gastrointestinal disorders.To be blunt, food can “keep you regular” and help you poop!But that’s not all – probiotics have been used as a natural digestive treatment modality for over a century because the beneficial strains of probiotic bacteria help in reducing harmful bacteria in the gut that can cause indigestion, inflammation and even changes. hormonal.

2. Increases immunity:

As over 70% of our immune system is actually stored within the gut, probiotic-richKimchican help fight bacterial infections, viruses, serious and common chronic diseases.Probiotics have been associated with lower rates of:

  • Leaky gut syndrome symptoms;
  • Food or seasonal allergies;
  • Chronicfatigue syndrome;
  • Cognitive-related diseases such as dementia andAlzheimer’s;
  • Ulcer symptoms;
  • Autoimmune diseases such asarthritis;
  • Hemorrhoids;
  • Bacterial vaginosis;
  • Bladder infections and urinary tract infections;
  • Dental or respiratory infections;
  • Even obesity andcancer.

In addition to containing probiotics,Kimchiis full of ingredients that help boost immune function.Similar to the benefits of cayenne pepper, red pepper powder has antioxidant and anti-carcinogenic effects;It is even able to help foods prevent spoilage as it contains natural antibacterial properties.

Thegarlicthat is present inKimchiis another that helps boost the immune system that inhibits the activities of many harmful viruses, reduces inflammation, fights fatigue and has been considered a food to promote longevity for thousands of years.Andgingeris a time-honored beneficial ingredient that helps soothe your digestive organs, nourish your gut, fight bacteria, and help you heal faster when you’re sick.

Rich in fiber:

Kimchi‘s plateis especially full of vegetables, which provide a good dose of dietary fiber that is both satiating and good for heart and digestive health.Cabbage is specifically a good source of fiber, but low incarbsand calories.The average fiber intake for US adults and children is less than half the recommended amount, but we know that high-fiber individuals appear to have significantly lower risks for developing stroke,obesity, diabetes, gastrointestinal disease, hypertension, and disease. coronary.

Increasing fiber in your everyday life can help you eat less as it bloats, absorbs water and makes you feel full.Even small amounts ofKimchican help you get a good amount of fiber throughout the day and provide you with a good dose of probiotics in the process, so try usingKimchiin some of your favorite recipes as a healthy condiment.

It can help reduce cravings:

Many individuals find that consuming fermented foods helps in eliminatingsugaraddiction ;improves digestion and helps regulate appetite.If weight loss is your desire,Kimchican help as it is low in calories but high in satiating fiber and nutrients.It may even be able to improve metabolic function, as its spicy red pepper flakes are popular for causing thermogenic effects in the body.

Probiotic supplements and foods are now being linked to fat and weight reductions.Recent studies suggest that manipulating the microbial ecosystem in the gut may even be an innovative new approach in the treatment ofobesity.

It can help fight cancer:

Kimchihas anti-inflammatory and moody properties that are known to fight cancer, as they promote better general health, longevity and slow down the process of oxidative stress.Ginger,garlic, radish, red pepper, and chives are also rich in antioxidant properties that help decrease inflammation.

Useful links:

Some studies recommend that consuming capsaicin, which is present in kimchi red pepper powder,helps decrease the chance of developing lung cancer.Allicin, the hydric contained ingarlic, can help reduce the chance of developing liver, thyroid and stomach cancer.

Kimchi side effects:

  • Kimchi has plenty of fiber which could, at one point, cause bloating or gas problems.However, it depends on how much you consume;
  • Kimchi has salt that could increase blood pressure and impair heart activities.
  • Kimchi can also lead to gastric cancer if consumed too regularly.
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