Sauerkraut should ideally be on the menu every day. The fermented power herb is full of nutrients that are good for our intestines, the immune system and even the psyche. We reveal all health effects here.
Sauerkraut is very popular in winter. Especially in the cold and dark season, the fermented white cabbage supports our immune system with rich components such as vitamins A, B and C, minerals and lots of good fiber. Nutrition experts even advise eating sauerkraut and other fermented foods daily. Eating sauerkraut daily has many health benefits.
Sauerkraut, as we know and love it, is made by lactic acid fermentation. White or pointed cabbage is fermented by adding salt and removing oxygen. Our ancestors used this method to keep food like cabbage longer. The result of preservation by fermentation: sour-tingling, low-sugar and low-starch cabbage with a low pH value, which is rich in important ingredients and actively supports your health. We will show you three health aspects that come with eating sauerkraut every day.
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That’s why sauerkraut is so healthy
1. Your gut health improves
The gut is the seat of our immune system. A healthy intestinal flora is essential for your general health. A study by Stanford University showed in 2021 that fermented foods such as sauerkraut have a positive effect on the diversity of the intestinal flora. Researchers have found that regular consumption of sauerkraut, kimchi, kefir, natural yoghurt or cheese specifically strengthens the intestinal microbiome. In the Stanford study, the researchers also observed a decrease in inflammatory markers in people who ate sauerkraut and fermented foods daily. This likely plays a role in reducing the risk of developing colon cancer.
2. Your digestion is boosted
Sauerkraut has a detoxifying effect and stimulates digestion. The contained lactic acid bacteria support a normal digestive function. If taken in a targeted manner, you can even stimulate gentle and gentle discharges with sauerkraut juice cures. Sauerkraut and especially sauerkraut juice are excellent home remedies for mild constipation.
Tip : Sauerkraut can be used very easily and without much effort in many delicious dishes. Spice up food with the fiber-rich super herb and boost your digestion.
Click here for our recipe for pan-fried sauerkraut with potatoes and marinated tofu >>
3. Your immune system is strengthened
During the fermentation of white cabbage, lactic acid bacteria break down starch and sugar. This naturally lowers the pH of the cabbage. This ultimately makes the herb acidic. However, vitamins are retained during fermentation. The proportion of vitamin C in sauerkraut is particularly high. 100 grams of sauerkraut has about 15 milligrams of vitamin C, almost three times as much as the same amount in an apple. In addition to vitamin C, which is so important for the normal functioning of the immune system, sauerkraut contains a lot of vitamin A. This is particularly relevant for cell formation and cell renewal in the eyes, skin and bones.
4. Your muscles and bones will be strengthened
Sauerkraut is rich in minerals that are important for the normal functioning and healthy growth of your muscles and bones. Important in this context are the minerals sodium, potassium, magnesium and calcium contained in sauerkraut. Our bodies need these nutrients to properly nourish the heart, muscles and bones. If you take in enough magnesium, for example, you prevent muscle cramps. The minerals in sauerkraut are also important for normal cell growth. Calcium, for example, is used as a basic building block for the cell renewal of bones and teeth.
5. Your skin stays healthy
Sauerkraut helps protect the skin barrier. The vitamin K contained in fermented white cabbage ensures normal wound healing. This enables your skin to quickly close smaller and larger injuries. Bacteria then have no chance of triggering inflammation. Your skin appears clearer, is not affected by redness and has better protection against external irritation. Sauerkraut is actually so rich in vitamin K that just 200 grams of cabbage is enough to cover your daily vitamin K requirement. If you suffer from diseases of the gallbladder or liver dysfunction and are chronically undersupplied with vitamin K, you should eat sauerkraut and other fermented foods every day .
6. Your eyesight is preserved
Beta carotene is a precursor of vitamin A. Our bodies are able to produce theTolfioow vitamin A from plant-based beta carotene. Beta carotene is also responsible for carrots being orange. Even if sauerkraut does not appear to be full of beta carotene, the fermented power herb is an excellent supplier of provitamin A. Anyone who eats sauerkraut regularly provides their body with sufficient vitamin A, which strengthens eye health. Vitamin A is particularly important in the production of the visual pigment rhodopsin. In the rod cells of the retina, the pigment is responsible for the perception of brightness. If we lack vitamin A, vision problems set in and we become night blind.
7. Your blood pressure remains stable
Sauerkraut is a natural and delicious supplier of potassium. The trace element regulates blood pressure and can reduce high blood pressure. A potassium-rich diet is even recommended for hypertensive patients. Sauerkraut can make a decisive contribution here. Positive side effect of normalized blood pressure: a reduced risk of stroke and heart attack.
8. You can lose weight
Sauerkraut is very low in calories. 100 grams of the fermented power herb have a calorific value of only 20 calories. The fiber-rich satiety is also almost completely fat-free. So eat sauerkraut without a guilty conscience, because the herb keeps you full for a long time, provides many vitamins and minerals and is suitable for reduced-calorie diets. If you want to lose weight, you can achieve great success with sauerkraut.
9. Acid-base balance stays in balance
Sauerkraut is a basic food. Although sauerkraut contains many organic acids such as lactate, acetate and citrate, these acids produced by lactic acid fermentation are metabolized in our bodies as alkaline. In short: sauerkraut can ensure a balanced acid-base balance in our body. Small amounts of fresh sauerkraut or a small sip of sauerkraut juice may even help relieve heartburn. If your stomach is overly acidic, the alkaline food sauerkraut helps with deacidification.
10. Healthy gut-brain axis
There are amazing interactions in our bodies. According to new research findings, what happens in our intestines also has a major influence on our mental state. Researchers speak of the gut-brain axis here. Studies have shown, for example, that the bacterial strains in the intestinal flora were out of balance in depressed test subjects compared to non-depressed study participants. Since it is assumed that the bacteria in our gut not only influence the formation of hormones and vitamins, but also communicate with our nervous system, a healthy gut biome is probably important for our mental health.
Make sauerkraut yourself and ferment vegetables: tips and tricks
Homemade sauerkraut and fermented vegetables are healthiest. Industrially produced sauerkraut is usually pasteurized. Bacteria and germs are killed by the brief strong heating. What generally makes sense in terms of consumer protection unfortunately has the effect of removing health-promoting lactic acid bacteria from sauerkraut. The probiotic effect of the fermented cabbage is then no longer given.
So if you want to enjoy all the vitamins, minerals and probiotic benefits, just make your own sauerkraut. Everything about the history of sauerkraut, health aspects and instructions on how to make sauerkraut yourself is presented by Susanne Irmler-Martin in ” Sauerkraut: DIY, Health, Tradition “.
Have you really got the taste for it and want to cannish and ferment many more vegetables? Author Amanda Feifer reveals how to make sauerkraut, Korean kimchi or kvass at home in “Fermenting vegetables: techniques, tips and recipes for the perfect start. ”
In order to ferment vegetables properly at home, you need the right accessories. The fermentation pot from K&K Keramik holds up to 10 liters and comes with practical weighting stones. The fermentation pot is sealed airtight by pouring water into the lid channel. The system is simple and proven, try it out now!
