Sauerkraut, We Know About Its nutrition, Benefits and How to Cook It
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Sauerkraut, We Know About Its nutrition, Benefits and How to Cook It. Have you ever tried sauerkraut? Although it is not as popular as kimchi from Korea, quite a lot of people like this sauerkraut from Germany. In addition to its unique taste, pickled cabbage is widely chosen because it is healthy. What's more, sauerkraut has been reported to promote weight loss.
Translated from German, sauerkraut means sauerkraut. This is for a reason, because in the process of fermentation with salt, cabbage acquires a sour taste. Usually, sauerkraut is served as an accompaniment to typical Western dishes such as sandwiches, hot dogs, boiled or fried sausages, and burritos.
Although sauerkraut is called sauerkraut, it also has a salty and slightly savory taste. In Indonesia itself, sauerkraut has a slightly similar taste to other salty foods, such as pickles and salted vegetables.
Nutritional value of sauerkraut
Since it is made from fresh cabbage, of course, the nutritional value in sauerkraut is no joke. What's more, sauerkraut is a fermented food that is high in nutrients. 100 grams of sauerkraut contains 39 calories and many other essential nutrients, such as:
- 4 g carbohydrate
- 1 g Protein
- 3 g fiber
- 165 mg potassium
- 13 mg Magnesium
- 30 mg calcium
- 20 mg phosphorus
- 13 mg vitamin C
- 285 mcg lutein
In addition to the nutrients listed above, sauerkraut is also a source of vitamin K, vitamin B6, folate, iron, manganese, and copper. The fermentation process also makes sauerkraut a good source of probiotics for digestion. In fact, you can't find probiotics in fresh kale.
Various Health Benefits of Sauerkraut
Seeing its rich nutritional value makes you even wonder about the health benefits of sauerkraut, right? So, here are some of the benefits of sauerkraut that you can get, especially if consumed regularly:
1. Strengthens the immune system
The gut is one of the important indicators of the immune system. A healthy gut can prevent the growth of harmful bacteria and increase the production of natural antibodies. Therefore, it is important to maintain intestinal health, one of which is to consume foods that contain probiotics, such as sauerkraut.
In addition to being high in probiotics, sauerkraut is also good for boosting the immune system due to its high vitamin C and antioxidant content.
2. Nourishes the digestive tract
The fermentation process produces probiotics and enzymes that are beneficial to the digestive tract. Probiotics are able to increase the number of beneficial bacteria in the intestines, which is beneficial for reducing and preventing diarrhea. Meanwhile, the enzymes in sauerkraut play a role in breaking down nutrients so that nutrients become easily absorbed by the body.
Not only that, the fiber content of sauerkraut is also high. Fiber can increase stool density and make bowel movements easier, which can prevent constipation.
3. Promotes weight loss
For those who are undergoing a diet program, you can try the benefits of this sauerkraut. Sauerkraut is said to promote weight loss, with signs when consumed regularly and accompanied by a calorie deficit.
Sauerkraut is a low-calorie, high-fiber dish. Eating more fibrous foods will allow your stomach to stay full for longer, so you can control your daily calorie intake without feeling hungry. This, of course, has a positive effect on weight loss.
However, the consumption of sauerkraut must also be balanced with the consumption of other high-fiber foods, such as vegetables, fruits, and nuts, so that the benefits can be maximized.
4. Prevents anemia
Sauerkraut is one of the sources of vitamin C, folic acid and iron. These three nutrients play an important role in the production of red blood cells. Therefore, sauerkraut is one of the useful products for the prevention of anemia. Vitamin C itself plays a role in optimizing iron absorption in the intestines.
Well, to get optimal benefits, you also need to consume other blood-stimulating foods such as lean meat, chicken or beef liver, beans, and green vegetables.
5. Maintain eye health and function
Who would have thought, it turns out that sauerkraut is one of the healthy diet options for the eyes, you know. This is because sauerkraut is rich in antioxidants such as lutein, zeaxanthin, beta-carotene, and vitamin C. These different types of antioxidants are known to play an important role in preventing eye damage, so they can support eye function.
High antioxidant intake is also known to prevent the onset of age-related eye diseases such as cataracts and macular degeneration.
6. Maintain brain health
Sauerkraut is also very good for brain health, you know. Some studies suggest that this source of probiotics may help support brain function and reduce inflammation in the body.
In addition, sauerkraut, which is rich in fiber, vitamins, minerals, and antioxidants, is also good for nourishing brain tissue, so it can help prevent senile disease or dementia.
7. Reduces the risk of cancer
This fermented kale contains antioxidants that can reduce the risk of cancer ranging from colon cancer, liver cancer, pancreatic cancer, and prostate cancer.
However, not only by consuming sauerkraut, you should also maintain a healthy lifestyle, such as not smoking, avoiding alcoholic beverages, and exercising regularly to avoid cancer at all times.
8. Supports heart health
The fiber and probiotics in sauerkraut are considered beneficial for heart health because they can help lower cholesterol and blood pressure. Therefore, sauerkraut is said to be beneficial for maintaining heart health.
However, people with hypertension should be careful when consuming sauerkraut because the salt or sodium content is quite high. If consumed in excess, sauerkraut has the potential to cause high blood pressure.
How to cook pickled cabbage yourself at home
To make sauerkraut at home, the ingredients are actually quite simple. You only need cabbage and salt. Spices such as garlic or fennel can also be added to add flavor.
Once all the ingredients are available, you can follow these steps to prepare them:
- Wash the glass jar thoroughly, then sterilize it with hot water, then dry it.
- Wash the cabbage thoroughly, then cut it into thin strips.
- Place the cabbage slices in a bowl and sprinkle with salt to taste.
- Squeeze the salted cabbage for about 5 to 10 minutes until the water comes out, then place it in a sterile glass jar.
- Try to press down on the cabbage slices as you put them in a glass jar.
- Mix the rest of the squeezed cabbage juice with garlic or fennel in a jar, then close the jar tightly. Make sure the cabbage is completely submerged.
- Let it sit at room temperature for 1-2 days until it is completely fermented, then place it in the refrigerator.
Well, if you don't have much time to make your own sauerkraut, then there are already many supermarkets that sell ready-to-eat sauerkraut. However, make sure that the sauerkraut product you choose does not contain any added sweeteners or dyes.
For information, the sodium content of sauerkraut is quite high because it is fermented with salt. So, if you have certain medical conditions, such as hypertension, heart failure, or kidney disease, you should first consult with your doctor online to see if it is safe to consume sauerkraut.
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