Sauerkraut: A Fermented Food – Is It Effective For Your Health

sauerkraut for health

Vegetables are a source of vitamins, minerals, and many other nutrients. Sauerkraut is fermented raw cabbage with multiple benefits. Moreover, the combination of various food items gives variety for taste and nutrients consumption. 

The special thing about sauerkraut is that it is a raw cabbage that has been fermented to create a tangy superfood. According to research, using cabbage in this form has been part of human life since B.C. Global Advances in Health and Medicine published a study highlighting the importance of Sauerkraut. 

Ella Davar is a registered dietitian, according to her, the fermentation process was used by ancient people to preserve foods. She adds now scientists have discovered the nutritional value of fermented foods. Including fermented fruits and vegetables in your diet improves your health by providing you nutrients and improving gut microbes’ work performance.

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Nutrients Present In Sauerkraut And Its Impact On Health 

Sauerkraut is a low-calorie, nutrient-rich food containing Vitamin C, Vitamin K, Vitamin B6, Fiber, Iron, Copper, Manganese, Folate, Potassium, and many other beneficial compounds.

Moreover, according to Maggie Moon, it has compounds that act as probiotics, flavonoids, and antimicrobial agents. The flavonoids present in it protect you from oxidative damage and free-radicle reactions.

Adrienne Ngai is a registered dietitian, and according to Ngai, the naturally occurring probiotics and prebiotics in sauerkraut enhance the functionality of the gastrointestinal tube. Furthermore, it relieves consumers from constipation, diarrhea (associated with antibiotics), and irritated bowel syndrome.

According to Abby Cannon, immune system performance relates to the health of the gut. Sauerkraut improves gut health and also enhances immune system efficiency. 

Marvin Singh is an integrative gastroenterologist. According to Marvin Singh, fermented raw cabbage contains more prebiotic fibers than probiotics. Moreover, it helps gut natural bacteria or micro-biome that improves gut health.

Heart Health And Stress Management By Eating The Fermented Raw Cabbage

According to the U.S. Department of Agriculture’s food database, one cup of sauerkraut contains 15 percent of the daily recommended dose of vitamin K and fiber. Vitamin k is essential for heart health, and its deficiency can cause blood clotting issues and hardening of blood vessels.

Vitamin K is essential for bone strength and reduces the risk of fractures. It also lowers the risk of bone loss by making the bone stronger and managing its composition. 

Moreover, according to Cannon, sauerkraut is capable of lowering blood pressure and improving blood sugar levels. Furthermore, probiotics present in it manage anxiety and depressive symptoms in people. 

A study in Preventive Nutrition and Food Science suggests that fermented foods may improve memory and cognitive functioning. Furthermore, individuals who consume sauerkraut in their diet have better mental health, and their heart functioning is also remarkable. 

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Is It Possible To Make Sauerkraut On Your Own?

Prepared sauerkraut is available, and you can make it at home as well. To prepare it at home, you need ahead of cabbage, 1 to 1.5 tablespoon salt, spices: optional, pickling jar, cutting board, knife, mixing bowl, cloth, rubber bands.

First of all, shred fresh raw cabbage into slices, add salt to it, and mix it in a mixing bowl. After a while, add spices of your choice, and remove water from the cabbage and place it in a large jar. Furthermore, fill a smaller jar with water and place it on top of the cabbage. Cover it with a towel and a rubber band.

For the next 24-hours press the cabbage down after some time periodically to release more liquid. Let it sit at room temperature for a week or more so that you can get a more intensifying flavor. Once raw cabbage ferments, you can store it in the fridge and use it with salad, sandwiches, baked potatoes, fish, and avocado.


Adeena Tariq Lari
The author is a graduate of dental surgery from the Dow University Health Sciences, Karachi. She has an academic background in content writing as well as English literature, giving her an edge in the field. Adeena is always curious about physical and mental health. She is always passionate about research and delivering high-quality reliable content to users.