Sauerkraut, originally known as sauerkraut, is a culinary preparation made by fermenting fresh cabbage or cabbage leaves.
The fermentation process occurs when bacteria and yeasts naturally present in cabbage come into contact with the sugars released by the vegetable, producing lactic acid, which causes the growth and development of probiotics, the same type of microorganisms 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.
It is thanks to the fermentation process of this vegetable that the acidic taste and the characteristic smell of sauerkraut is released.In addition, fermentation also makes nutrients, vitamins and minerals more bioavailable compared to the raw form.
Therefore, the main health benefits of sauerkraut appear to be
Because it is a fermented food, sauerkraut contains probiotics, which are good bacteria that live in the gut 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 heartburn, regulate intestinal transit and even promote digestion.digestion of lactose, especially in intolerant people.
For these reasons, sauerkraut may also be indicated to prevent inflammatory bowel diseases such as Crohn’s disease or irritable bowel syndrome, for example.
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 consumption of other more caloric foods.
In addition, some studies also indicate that consuming probiotics, such as those found in sauerkraut, may help reduce fat absorption from the gut, promoting weight loss.
Some studies have shown that the brain and gut are related, so eating fermented foods rich in probiotics can maintain a healthy gut flora, ensuring 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.
By keeping the gut healthy, sauerkraut probiotics also help prevent toxic substances from easily entering the body through the gut, thus avoiding unnecessary infections and immune responses.
In addition, probiotics also seem 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.
Sauerkraut is a food rich in vitamin C, a powerful antioxidant that protects the body’s cells, so there is greater resistance to free radical damage, which is associated with an increased risk of cancer.
Sauerkraut is also a good source of glucosinolates, substances that protect the body from infections and have a proven anticancer action.
As a source of fiber and probiotics, sauerkraut helps reduce cholesterol levels, avoiding its absorption at the intestinal level. It also has a high level of menaquinone, known as vitamin K2, which studies say decreases the risk of heart problems by preventing calcium buildup.-up in the arteries.
The following table contains nutritional information for every 100 g of sauerkraut:
To obtain the benefits of sauerkraut, it is advisable to consume the raw product, with the possibility of adding 1 tablespoon, or about 10 grams, of sauerkraut to a salad or sandwich, for example.
Sauerkraut is the result of a method of conservation of cabbage, which has been used for several years in some European countries, such as Germany.To make sauerkraut at home, follow the recipe:
Ingredients
Preparation mode
Put the carrot in the jar. Remove part of the outer leaves, cut the cabbage into 4 pieces and then into thin strips, place the cabbage strips in a large bowl, add the salt and mix well with your hands, let stand for 1 hour and after this time, stir the cabbage again to release the water.
Finally, place the cabbage in the airtight glass jar and apply pressure to compress it.Add the water that has been released to fill the entire bottle.Keep sauerkraut in a dry, dark place for 4 weeks, without opening it.After this time, the sauerkraut is ready and can be stored in the refrigerator.
Although sauerkraut is a food with many benefits, high amounts of histamine have also been found in some types of preparations for this product, if this happens, allergic reactions can occur, especially in more sensitive people.
People taking MAOIs should not consume sauerkraut because, depending on shelf life, sauerkraut may contain elevated levels of tyramine that interacts with these types of medications, so ideally, in these cases, always consult your doctor before ingesting the food..