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10Sauerkraut : 8 Proven useful properties , contraindications and how to cook
Anna Shelestun, nutritionist, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project E-mail: shelestun.n@edaplus.info, eliseeva.t@edaplus.info,
Abstract. The article discusses the main properties of sauerkraut cabbage and _ impact on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of sour cabbage in various types of medicine and the effectiveness of its use in various diseases. Potentially adverse effects of sauerkraut were analyzed separately. cabbage on the human body under certain medical conditions and diseases.
Keywords: sauerkraut, benefits, harm, beneficial properties, contraindications
Sauerkraut has incredible taste and health benefits. Like kombucha, kefir and yogurt, it reduces inflammation, toxins and harmful bacteria in the digestive tract. The probiotics it contains reduce bloating, symptoms of irritable bowel syndrome (IBS), food sensitivities, and even help control appetite. Find out what's in a fermented vegetable, what it's good for, and how much of it you can eat safely.
The calorie content of sauerkraut per 100 g varies between 18-20 kcal. It is low carb and low fat. In addition to fiber, the body receives vitamins A, B_, C, K from it. Most of all, vitamin C is in the vegetable, which protects against infections, oxidative stress, accelerates recovery after training and reduces the duration of a cold. It is also a good source of iron, manganese, copper, magnesium, and calcium. The composition contains a moderate amount of protein and a lot of lactic acid bacteria.
Top 8 health benefits of sauerkraut
1. Improves the absorption of nutrients
Fermentation enriches the vegetable with useful components, including lactic acid. It helps the body absorb lactose, iron and other nutrients. Increasing the absorption of iron is an important plus, because it is difficult for the body to obtain a trace element from plant foods.
2. Restores microflora and improves digestion
Researchers have found up to 12 different strains of beneficial bacteria in sauerkraut. They inhabit the mucous membrane and folds of the intestinal walls, protect the body from toxins, restore the state after taking antibiotics, and communicate with the brain through the vagus nerve. Probiotics reduce intestinal permeability, help with constipation, prevent ulcerative colitis from exacerbating, and are especially useful for IBS - reduce pain, bloating. [1, 2 3]
3. Reduces the risk of cancer
DNA damage, cellular mutations, and overproduction of cells lead to oncology. Fermented foods contain compounds that protect against these processes and dangerous disease. Scientists also confirmed that women who eat at least three servings of sauerkraut per week are better protected against breast cancer. [4, 5 6]
4. Takes care of the heart
Probiotics slightly lower blood pressure in people with hypertension, but menaquinone is the main heart benefit . The substance, better known as vitamin K2, is rarely found in foods and is beneficial in preventing the buildup of calcium deposits in the arteries and the risk of heart disease - every 10 mcg of the vitamin reduces the risk by 9%. A glass of natural food contains 6.6 micrograms of K2. [7, 8]
5. Protects the brain and reduces stress
Sauerkraut is one of the best dietary sources of Lactobacillus Plantarum and other probiotics . These live microorganisms increase intelligence and produce fatty acids with neuroprotective effects. They also protect the brain from oxidative damage, release serotonin and other neurotransmitters with antidepressant, calming effects. As a result, it reduces the symptoms of anxiety, positively affects mood and brain health. [9, 10]
6. Helps to lose weight
A cup of sauerkraut has fewer calories than the same amount of fresh spinach, carrots, and apples. Due to its high fiber content, it promotes satiety and suppresses hunger. Probiotics also help to lose weight, reduce fat accumulation, and maintain the balance of hormones that control appetite. [11, 12]
7. Stimulates the immune system
About 80% of immune cells are concentrated in the intestines and probiotic strains increase their population. They also inhibit the reproduction of harmful bacteria, produce natural antibodies and thus help fight various infections, accelerate recovery from illnesses. [13, 14]
8. Strengthens bones
Vitamin K2 activates two proteins, which in turn bind to calcium, the main mineral in bones. This explains why postmenopausal K2 supplemented women have better bone density. Several studies have also confirmed that the substance reduces the risk of vertebral and hip fractures by 60-81%. It is worth
considering that scientists have studied the effects of supplements with high doses of the vitamin. A natural product has a lower concentration of the active ingredient. [15, 16]
Who should not eat sauerkraut: harmful compounds in the composition and their danger
Despite all the benefits, superfood does not improve health when overeating. One of the reasons to stick to small portions is the high salt content. The cup contains approximately 40% of the sodium of the daily requirement. Therefore, healthy food can provoke water retention and increase blood pressure, which is harmful to the cardiovascular system.
Studies have shown that overeating a fermented product can also increase the risk of laryngeal cancer, cause allergic reactions due to the high percentage of histamine. People with seasonal allergies should use it with extreme caution.
How much sauerkraut can you eat every day?
As with most nutritional advice, the product can be eaten in moderation. To benefit from it for the intestines, it is enough to eat 1-3 tbsp. l. in a day. This is easy to do by adding a small portion to a side dish during lunch or dinner. For maximum benefits, choose homemade superfoods instead of canned ones .
How to cook sauerkraut: composition, recipe and tips for eating
The history of the dish dates back to the 4th century BC. when humans used fermentation to store perishable vegetables. The type of fermentation that turns regular foods into probiotic foods is called lactic acid fermentation. The fermented product is absolutely safe, since lactic acid is a natural preservative and inhibits the growth of harmful bacteria.
There are thousands of sauerkraut recipes out there, but we offer the tried and true most reliable with a short list of ingredients. For a three-liter jar you will need:
• white cabbage weighing 3 kg;
• carrots - one medium;
• salt - 1 tbsp. l. with a slide;
• bay leaf - 8 pcs.;
• peppercorns to taste.
Grind all the ingredients with your hands, pack tightly into the jar to the very top and put it in a deep plate. The jar should be left on the table and the contents should be pierced (do not stir) to the very bottom 1-2 times a day to release the accumulated gas. After 3-4 days, you can put the product in the refrigerator, closing it with a nylon lid - the fermentation process will end in the cold.
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
The finished dish can be enjoyed as a side dish for meat, fish, vegetables, scrambled eggs, avocado toast. For a richer taste, chopped onion, pepper, coriander are added to it. And while you enjoy sauerkraut, probiotics will take care of your brain, hormones, heart, lungs, liver, and digestive organs.
Literature
1. Bacteriophage ecology in commercial sauerkraut fermentations, https://pubmed.ncbi.nlm.nih.gov/12788716/
2. Fermented Fruits and Vegetables of Asia: A Potential Source of Probiotics, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4058509/
3. Effectiveness of probiotics in irritable bowel syndrome: Updated systematic review with metaanalysis, https://pubmed.ncbi.nlm.nih.gov/25780308/
4. Regular Consumption of Sauerkraut and Its Effect on Human Health: A Bibliometric Analysis, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4268643/
5. Cancer chemopreventive agents: glucosinolates and their decomposition products in white cabbage (Brassica oleracea var. capitata ), https://pubmed.ncbi.nlm.nih.gov/18388852/
6. Modulation of carcinogen metabolizing cytochromes P450 in rat liver and kidney by cabbage and sauerkraut juices: comparison with the effects of indole-3-carbinol and phenethyl isothiocyanate , https://pubmed.ncbi.nlm.nih.gov/22173777/
7. Evaluation of probiotic properties of Lactobacillus plantarum strains isolated from Chinese sauerkraut, https://pubmed.ncbi.nlm.nih.gov/23117677/
8. Vitamin K Dependent Proteins and the Role of Vitamin K2 in the Modulation of Vascular Calcification: A Review, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4052396/
9. Fermented foods, microbiota, and mental health: ancient practice meets nutritional psychiatry, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3904694/
10. Intestinal microbiota, probiotics and mental health: from Metchnikoff to modern advances: part III - convergence towards clinical trials, https://pubmed.ncbi.nlm.nih.gov/23497650/
11. Lactobacillus gasseri SBT2055 suppresses fatty acid release through enlargement of fat emulsion size in vitro and promotes fecal fat excretion in healthy Japanese subjects, https://pubmed.ncbi.nlm.nih.gov/25884980/
12. The development of probiotic treatment in obesity: a review, https://pubmed.ncbi.nlm.nih.gov/23886977/
13. Probiotics and their fermented food products are beneficial for health, https://pubmed.ncbi.nlm.nih.gov/16696665/
14. Intestinal barrier: A gentlemen's agreement between microbiota and immunity, https://pubmed.ncbi.nlm.nih.gov/24891972/
15. Vitamin K deficiency is associated with incident knee osteoarthritis, https://pubmed.ncbi.nlm.nih.gov/23410565/
16. Vitamin K and the prevention of fractures: systematic review and meta-analysis of randomized controlled trials, https://pubmed.ncbi.nlm.nih.gov/16801507/
An extended HTML version of this article is available on the edaplus.info website. Sauerkraut: 8 proven health benefits, contraindications and how to cook
Shelestun Anna, nutritionist
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info E-mail: shelestun.a@edaplus.info, eliseeva.t@edaplus.info
Received on 12.11.2021
Abstract. The article discusses the main properties of sauerkraut cabbage and _ impact on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of sour cabbage in various types of medicine and the effectiveness of its use in various diseases. Potentially adverse effects of sauerkraut were analyzed separately. cabbage on the human body under certain medical conditions and diseases.
