Studies show that consuming kimchi may help reduce risk factors of heart disease like high cholesterol and high blood sugar levels. For example, a small study found that eating fermented kimchi led to significant reductions in total cholesterol, insulin, blood pressure, and fasting blood sugar compared to consuming fresh kimchi.
That could help lower your risk of developing certain diseases. In a test tube study , kimchi showed powerful antioxidant activity against a variety of oxidants. It also protected cells against oxidative damage and helped improve cell survival. Kimchi may also help protect against cellular aging caused by oxidative stress. It might reduce free radical production and boost antioxidant defenses.
Although this is super cool and promising, more research in humans is needed. Kimchi is brimming with plant compounds that offer protective properties.
These are known to have antioxidant and anti-inflammatory properties. For example, Chinese cabbage , which is a major ingredient of kimchi, contains caffeic acid and p-coumaric acid.
Those are both polyphenols that function as antioxidants. You might be majorly missing out on all the benefits these compounds have to offer. For example, your bod needs inflammation to fight off infections and heal from injury.
However, long-term inflammation is linked to increased disease risk. Eating plenty of foods rich in anti-inflammatory compounds like kimchi may help counteract inflammatory processes in your body. A mouse study found that kimchi intake helped decrease inflammatory compounds and increased some antioxidants that help reduce inflammation.
Another test tube study showed that a probiotic isolated from homemade kimchi called L. Researchers are excited by these findings, but more studies in humans are needed. Kimchi may offer some major benefits for your brain. A Korean culinary staple, kimchi originated over 3, years ago, according to Syn, as a preservation system to keep the food fresh for a long period of time.
They simply adding dashes of different spices in their homes in order to create various distinct flavors. It's been part of traditional Korean cuisine for health reasons, too: Fermented foods like kimchi are an easy, low-calorie way to up your vegetable intake and load up on gut health-boosting bacteria a.
That's why Women's Health is putting the spicy stuff front and center. Read on for more about the nutrition wins kimchi has to offer, and how you can DIY your own jar at home. Along with its spicy kick come a number of impressive health perks.
Seriously, you might want to pick yourself up a jar or two. These good-for-you bacteria have been linked with many health benefits, all of which start in the digestive tract. Eating kimchi can help improve the balance of bacteria in your gut, ultimately benefiting your gut health by aiding smooth digestion, adds Alissa Rumsey , RD, nutrition therapist and owner of Alissa Rumsey Nutrition and Wellness.
No shocker here: Kimchi's digestive benefits carry over to your immune system, too. When your gut microbiome a. Cabbage, hot red peppers, garlic, leeks, and ginger—some of the common ingredients used in kimchi—all offer potential health benefits in their own rights.
In addition to supporting healthy cholesterol, kimchi can also do your heart good by upping the levels of antioxidants in your body, thanks to ingredients like ginger and hot red peppers, says Cassetty. In fact, one animal study published in the Journal of Microbiology found that a specific strain of probiotic found in kimchi reduced several markers for inflammation in the gut.
Another indirect result of a healthy gut: a better-working brain. These include probiotics , which are live microorganisms that offer health benefits when consumed in large amounts 16 , Keep in mind that many of these findings are related to high-dose probiotic supplements and not the amounts found in a typical serving of kimchi.
The probiotics in kimchi are believed to be responsible for many of its benefits. Nonetheless, more research on the specific effects of probiotics from fermented foods is needed 9 , 33 , Fermented foods like kimchi offer probiotics, which may help prevent and treat several conditions.
The Lactobacillus bacterium in kimchi may boost your immune health. Because TNF alpha levels are often elevated during infection and disease, a decrease indicates that the immune system is working efficiently 36 , A test-tube study that isolated Lactobacillus plantarum from kimchi likewise demonstrated that this bacterium has immune-enhancing effects A specific strain of Lactobacillus found in kimchi may boost your immune system, though further research is necessary.
Probiotics and active compounds in kimchi and other fermented foods may help fight inflammation 39 , For example, a mouse study revealed that HDMPPA, one of the principal compounds in kimchi, improved blood vessel health by suppressing inflammation In another mouse study, a kimchi extract administered at 91 mg per pound of body weight mg per kg daily for 2 weeks lowered levels of inflammation-related enzymes Meanwhile, a test-tube study confirmed that HDMPPA displays anti-inflammatory properties by blocking and suppressing the release of inflammatory compounds Chronic inflammation is not only associated with numerous illnesses but also accelerates the aging process.
Interestingly, kimchi possibly prolongs cell life by slowing this process. In a test-tube study, human cells treated with kimchi demonstrated increased viability, which measures overall cell health, as well as showed an extended life span regardless of their age Still, overall research is lacking.
Many more studies are needed before kimchi can be recommended as an anti-aging treatment. A test-tube study indicates that kimchi may slow the aging process, though more research is necessary. Vaginal yeast infections occur when the Candida fungus, which is normally harmless, multiplies rapidly inside the vagina.
Over 1. As this fungus may be developing resistance to antibiotics, many researchers are looking for natural treatments.
Test-tube and animal studies suggest that certain strains of Lactobacillus fight Candida. One test-tube study even found that multiple strains isolated from kimchi displayed antimicrobial activity against this fungus 46 , 47 , Probiotic-rich foods like kimchi may help prevent yeast infections, though research is in the early stages. Fresh and fermented kimchi are both low in calories and may boost weight loss This will involve proper hand-washing , using clean equipment, and cleaning surfaces throughout all preparation steps.
Find the full recipe and all the necessary ingredients here. Kimchi is a versatile dish that people can add to many meals. People can eat it as a side dish, use it as an ingredient in other meals, or eat it on its own. Although individuals can cook kimchi, keep in mind that heating any fermented foods can start to kill off the healthy probiotics. So, to retain the health benefits, it is best to add kimchi in at the end of the cooking process.
Kimchi is a Korean food that typically consists of fermented cabbage and various seasonings. It is an easy addition to most meals. Due to the probiotics, vitamins, and minerals it contains, it may provide some health benefits. However, if a person incorrectly prepares or stores kimchi, it may contain harmful bacteria that can make people ill.
Although people can make kimchi at home, it is often readily available in many grocery stores. Fermented foods, including kombucha, miso, tempeh, and sauerkraut, offer a variety of health benefits.
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