Meet Kimchi- The Much Talked about Probiotic

You might be aware of kimchi salad but do you know about its probiotic side? The traditional Korean speciality, kimchi consists of spicy fermented vegetables including cabbage and carrot, mixed with seasonings such as hot pepper and red chilli flakes, scallion, ginger, and salt. Since this condiment is known to be hot, it’s often used atop other dishes in smaller quantities.

What are Probiotics?

The International Scientific Association for Probiotics and Prebiotics defines “probiotics” as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host”. These microorganisms, which comprise mainly of bacteria but also include yeasts, are naturally present in fermented foods, may be added to other food products, and are available as dietary supplements.

What is kimchi?

Kimchi is a fermented dish (Baechu kimchi is the representative one) with probiotic Lactic Acid Bacteria (LAB). Several bacteria are utilised in the fermentation of kimchi, but LAB becomes dominant while the putrefactive bacteria are suppressed during the salting of baechu cabbage and the fermentation. The main ingredient is the Chinese cabbage and as well as other cleaned, sliced, salted and spiced vegetables subjected to fermentation. Cruciferous vegetables and sub-ingredients of garlic, ginger, and red pepper powders, contain various nutraceuticals that have health benefits. The functional metabolites formed from the ingredients during the fermentation by LAB also enhance the functionalities of kimchi.

How beneficial is kimchi?

Kimchi is a combination prepared with healthy vegetables and condiments and fermented with probiotic LAB, it has various health benefits along with tasting good. Here is a list of a few of them:

• Adds a good dose of probiotics: Similar to yoghurt, kimchi is fermented and it contains “healthy bacteria” called lactobacilli that help in the digestion process of our body. Probiotics also aid in fighting off various infections in our bodies.
• Healthy body development and clear vision: A serving size i.e. 100-grams of kimchi has 18% of the daily value of Vitamin A if we consider the 2,000-calorie per day diet. Vitamin A being an antioxidant can help get rid of free radicals in our body that may cause cancer, the benefits of kimchi are not limited till here. This same Vitamin A is essential in developing a healthy body, including in embryos; it’s also helpful in the maintenance of clear and healthy eyesight.
• Lowers cholesterol levels: If you’re suffering from high blood pressure or a high cholesterol amount in your blood, don’t fret. The garlic, a part of kimchi contains allicin and selenium – both of which are helpful in decreasing the cholesterol reserves of the body. In addition, these substances also indirectly help you prevent chances of developing stroke or other cardiovascular diseases of any kind, due to their prevention of plaque build-up in the walls of your arteries.
• Strengthens the immune system: Food and Nutrition Department of the University of Ulsan found out kimchi causes the immune cells to be more active and the antibodies to be more abundant.
• Slows down ageing process: Ever observed how Koreans look young for their age? This is just one of the many benefits of kimchi that can be considered: kimchi, after two weeks of being fermented, is rich in antioxidants which decrease the rate of ageing of the skin. It also inhibits cell oxidation, giving us a carefree and relaxed look.
• Radiant skin and shiny hair: Kimchi doesn’t just make our inner beauty shine through – it adds to the outer appearance appear excellent as well. The selenium found in garlic in kimchi keeps your skin and hair healthy, eating kimchi helps you keep wrinkles away in the long run. Also, selenium is a relevant part of glutathione, a booster that reconstitutes Vitamin C and preserves it, thus making it stronger and more effective in the body.

What is Kimchi good for?

Kimchi is packed with B vitamins (which are created through the fermentation process but are not naturally present in the vegetables) and a single serving contains nearly 25 per cent of the RDA of Vitamin C. It is high in some vitamins and minerals, including vitamin K, riboflavin (vitamin B2) and iron. So kimchi is great for fighting scurvy. Some of the health benefits are a healthier microbiome and improved digestion. Digestion is improved because fermented foods require less energy to break down; fermented food is pre-digested, which means that breakdown of food has already been done before it hits our stomach.

Kimchi alert!

It’s not proven yet but it’s better to be aware that high intake can lead to gastric disorder. Also, because kimchi is often made with garlic and hot chilli peppers, it might not be the best-fermented food choice for people who don’t tolerate hot spices well.

Over to you

Kimchi has more probiotics per serving compared to yoghurt. This season try kimchi out to know what wonders it can do!