Sauerkraut, originally known as Sauerkraut, it is a culinary preparation that is made by fermenting the fresh leaves of the cabbage or cabbage.
The fermentation process occurs when the bacteria and yeasts present, naturally in the cabbage, come into contact with the sugars released by the vegetable, producing lactic acid. This causes the growth and development of probiotics to happen, the same type of microorganisms that are found in foods such as yogurt or kefir.
Because it is fermented and rich in probiotics, sauerkraut can have several health benefits, improving digestion and absorption of nutrients, strengthening the immune system and promoting an overall improvement in health.
Health Benefits
It is due to the fermentation process of this vegetable that the acid flavor and characteristic odor of sauerkraut arises. In addition, fermentation also makes nutrients, vitamins and minerals more bioavailable when compared to the raw form.
Thus, the main health benefits of sauerkraut appear to be:
1. Favors gastrointestinal health
Because it is a fermented food, sauerkraut has probiotics, which are good bacteria that live in the intestine and improve the overall health of the intestine.
Thus, the consumption of this food helps to increase the absorption of important nutrients, such as vitamin B, calcium and iron. In addition, it also seems to help improve food digestion, combat stomach acidity, regulate intestinal transit and even favor lactose digestion, especially in people with intolerance.
For these reasons, sauerkraut can also be indicated to prevent inflammatory bowel diseases, such as Crohn's disease or irritable bowel syndrome, for example.
2. Helps you lose weight
Sauerkraut can be used in diets to lose weight because it is low in calories, in addition to having a high fiber content, which causes a greater feeling of satiety, reducing the intake of other more caloric foods.
In addition, some studies also indicate that the consumption of probiotics, such as those contained in sauerkraut, can help reduce the absorption of fat at the intestinal level, favoring weight loss.
3. Decreases stress and anxiety
Some studies have shown that the brain and the intestine are linked, so eating fermented foods that are rich in probiotics can maintain a healthy intestinal flora, guaranteeing brain health and decreasing the risk of stress and other psychological problems.
In addition, there are also studies that indicate that probiotics can help improve memory and decrease various symptoms of anxiety, depression and even autism.
4. Strengthens the immune system
By keeping the gut healthy, sauerkraut probiotics also help prevent toxic substances from easily penetrating the body through the intestine, thereby preventing infections and unnecessary immune responses.
In addition, probiotics also appear to interact with the immune system, providing signals that promote the maturation of the body's defense cells. Sauerkraut is also rich in vitamin C and iron, which are important nutrients for maintaining a healthy immune system.
5. Prevents cancer
Sauerkraut is a food rich in vitamin C, which is a potent antioxidant that protects the body's cells. Thus, there is greater resistance against free radical damage, which is associated with an increased risk of cancer.
Sauerkraut is also a good source of glucosinolates, which are substances that protect the body against infections and that have a proven anti-cancer action.
6. Promotes heart health
As a source of fiber and probiotics, sauerkraut helps to reduce cholesterol levels, preventing their absorption at the intestinal level. It also has a high content of menaquinone, known as vitamin K2, which, according to studies, seems to decrease the risk of heart problems, by preventing the accumulation of calcium in the arteries.
Sauerkraut nutritional information
The following table contains the nutritional information for 100 g of sauerkraut:
To obtain the benefits of sauerkraut it is advisable to consume the raw product, with the possibility of adding 1 spoon, or about 10 grams, of sauerkraut to the salad or a sandwich, for example.
How to Make Sauerkraut
Sauerkraut is the result of a method of preserving cabbage, which has been used for several years in some European countries, such as Germany. To prepare sauerkraut at home, follow the recipe:
Ingredients
- 1 ripe cabbage;
- 1 tablespoon of non-iodized sea salt for each kg of cabbage;
- 1 airtight glass bottle;
- 2 grated carrots (optional).
Preparation mode
Put the carrot in the jar. Remove some of the outer leaves, cut the cabbage into 4 pieces and then into thin strips. Place the cabbage strips in a large container, add the salt and mix well with your hands. Leave to stand for 1 hour and, after that time, stir the cabbage again to release water.
Finally, place the cabbage inside the airtight glass jar and apply pressure so that it is well compressed. Add the water that has been released until it fills the entire bottle. Store the sauerkraut in a dry, dark place for 4 weeks, without opening it. After that time, the sauerkraut is ready and can be kept in the refrigerator.
Side effects and contraindications
Although sauerkraut is a food with many benefits, high amounts of histamine have also been found in some types of preparations of this product. If this happens, it is possible that allergic reactions may arise, especially in more sensitive people.
People who are taking MAOI antidepressants should not eat sauerkraut because, depending on the time of storage, sauerkraut may contain high levels of tyramine that interacts with this type of medication. Thus, the ideal is that, in these cases, always consult the doctor before eating the food.
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Bibliography
- INSTITUTO NACIONAL DEL CÁNCER. High doses of vitamin C (PDQ®) –Version for patients. Available in: . Accessed on 22 Apr 2019
- RAAK Christa et al. Regular Consumption of Sauerkraut and Its Effect on Human Health: A Bibliometric Analysis. Global Advances in Health and Medicine. 6. 3; 12-18, 2014
- ORGERON Ryan Paul. Sauerkraut: A Probiotic Superfood. Functional Foods in Health and Disease. 8.6; 536-543, 2016
- SELHUB Eva et al. Fermented foods, microbiota, and mental health: ancient practice meets nutritional psychiatry. Journal of Physiological Anthropology. 33. 1; 2014
- EL ASMAR Margueritta et al. Vitamin K Dependent Proteins and the Role of Vitamin K2 in the Modulation of Vascular Calcification: A Review. Oman Medical Journal. 29. 3; 172-177, 2014
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