One of the most well-known Korean dishes is called kimchi. It is fermented cabbage that originated from the concept that not all vegetables are available and fresh year-round. Some kimchi recipes contain other vegetables as well including cucumber, carrot, radish, beets, spinach, celery, and/or bamboo shoots. It might be seasoned with garlic, onions, ginger, chili peppers, sugar, and/or salt. Besides being a tasty part of many Korean dishes, kimchi also has healthy benefits.
One cup of kimchi only has about 25 calories, 2 carbs, and less than 2 grams of fat. There are also 2 grams of fiber in this serving, vitamin K, folate, iron, riboflavin, niacin, vitamin c B12, and vitamin C. The process of fermentation also helps the body absorb these vitamins and minerals better. Because it is low in calories it can be good food to support weight management.
Kimich is unique because it undergoes lacto-fermentation. The sugar/starch is converted into alcohol using bacteria, yeast, and/or mold. This is what creates sour taste and creates the environment for its health benefits. Probiotics formulate in this environment that are microorganisms with a multitude of positive effects. The probiotics in kimchi can help with constipation, mental health, heart health, skin condition, reduce the risk for certain cancers, and keep the common cold away. These healthy probiotics can help prevent yeast infections.
There are many other benefits kimchi has to offer. The good bacterium in kimchi called Lactobacillus bacterium, can boost immunity. Research has shown it can help slow the ageing process because it reduces inflammation. A specific compound in kimchi called HDMPPA, is what suppresses inflammation.
Some foods that are suggested to pair well with kimchi when being served are Korean dumplings, shrimp fried rice, short ribs, Korean pork, chicken wings, and avocado toast. Kimchi is easy to make at home. Kimchi doesn’t have many downfalls other than its sour taste some many do not prefer. Nutrition doesn’t need to be complicated and sometimes incorporating foods from other cultures can add variety and alternatives to support a healthy lifestyle.
Kimchi and Other Widely Consumed Traditional Fermented Foods of Korea: A Review – PMC
Korean kimchi: promoting healthy meals through cultural tradition – ScienceDirect
(PDF) Health Benefits of Kimchi (Korean Fermented Vegetables) as a Probiotic Food
