Sauerkraut (sauerkraut) has many he alth benefits and few calories. Sauerkraut has a positive effect on the digestive system, stimulates the immune system, lowers blood cholesterol, reduces the risk of heart disease and improves the condition of the skin. Check what other properties and nutritional values ​​are sauerkraut and what vitamins it provides.

Sauerkraut (sauerkraut)is obtained as a result of the fermentation process, which affects itspropertiesandvalues nutritional , as well as calorific value. Fermentation takes place in such a way that sugars are converted into lactic acid, which is a natural compound that preserves sauerkraut. For the preparation of sauerkraut, mainly fresh white cabbage is used, less often red cabbage, which is previously shredded and s alted. Then the cabbage is kneaded, tightly closed and left at a temperature of up to 10 ° C. Sometimes carrots, apples, cumin, coriander or dill are also added to the sauerkraut.

Contents:

  1. Sauerkraut - he alth benefits
  2. Sauerkraut - nutritional values ​​and calories
  3. Sauerkraut - contraindications
  4. Sauerkraut - use in the kitchen
  5. Sauerkraut - how to choose a good-quality one?
  6. Sauerkraut - how is it cooked?

Sauerkraut - he alth benefits

Sauerkrautis low in calories 100 g of the product contains only 12 kcal. Additionally, it is a source of vitamin C, magnesium, potassium, iron and calcium. In addition, it has positive he alth benefits resulting from the presence of lactic acid bacteria formed in the fermentation process:

  • provides a small amount of calories, therefore it is perfect for the diet of people who are slimming
  • thanks to the content of dietary fiber and beneficial bacteria, it has a positive effect on the functioning of the digestive tract (e.g. they eliminate constipation). Thanks to the presence of lactic acid, it promotes the reproduction of beneficial intestinal bacteria

Sauerkraut juice is a proven hangover remedy.

  • thanks to the content of dietary fiber, it also lowers the level of cholesterol in the blood, reduces the risk of atherosclerosis and heart disease
  • helps to keep the blood glucose level constant, which prevents the occurrence of diabetes, metabolic syndrome
  • has anti-inflammatory properties, so it helps fight inflammation in your body
  • strengthens the body's immunity
  • contains antioxidants, thus reducing the risk of cancer
  • vitamin C contained in sauerkraut helps to maintain the proper condition of the mouth and gums, reduces the risk of scurvy
  • thanks to the content of vitamin C, it has a positive effect on the skin, as ascorbic acid is involved in the formation of collagen, which determines skin firmness. In turn, thanks to vitamin A, it delays the appearance of wrinkles
  • prevents anemia thanks to its iron content
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Author: Time S.A

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Sauerkraut - nutritional values ​​and calories (per 100 g)

Energy - 12 kcal Protein - 1.1 g Fat - 0.2 g

saturated fatty acids 0.04 g monounsaturated fatty acids 0.0 g polyunsaturated fatty acids 0.11 g

Cholesterol - 0.0 mg Carbohydrates - 3.4 g Fiber - 2.1 g

Minerals(% of RDA for an adult)

Phosphorus - 18.0 mg (3%) Potassium - 211.0 mg (6%) Sodium - 260.0 mg (17%) Calcium - 36.0 mg (4%) Iron - 0.5 mg (5%) Magnesium - 7.0 mg (2%) Zinc - 0.24 mg (2%) Copper - 0.04 mg (4%)

Vitamins

Vitamin B1 - 0.03 mg (2%) Vitamin B2 - 0.06 mg (5%) Niacin - 0.1 mg (0.6%) Vitamin B6 - 0.17 mg (13%) Vitamin B12 - 0.0 µg (0%) Vitamin C - 16.0 mg (18%) Vitamin A - 3.0 µg (0.3%)

Nutritional value IŻŻ database,% of the recommended daily intake: Nutrition Standards, Amendment IŻŻ, 2022

Sauerkraut - contraindications

Sauerkraut is a rich source of sodium, therefore its consumption should be limited by people with

  • cardiovascular diseases
  • hypertension
  • kidney problems

It's good to know that you can reduce the sodium content of sauerkraut by rinsing it in cold water.

In addition, consumption of sauerkraut may have a negative impact on people with chronic diseases of the digestive system and those suffering fromstomach ulcers.

Pickling cabbage: how to make homemade sauerkraut?

Worth knowing

Sauerkraut has been known for centuries, it is believed that it was known in the sixteenth and seventeenth centuries, and its production began in China, then spread also in Europe. Its he alth benefits were known primarily to travelers, whose sauerkraut protected against diseases and avitaminosis.

Sauerkraut - use in the kitchen

Sauerkraut is widely used in the kitchen. It can be used to prepare salads with carrots, apples, vegetable oils or yoghurt, as well as hot dishes.

The characteristic smell of sauerkraut is caused by sulfur compounds called glucosinolates, which have numerous he alth properties.

Perfect as an ingredient of bigos, stuffing for croquettes, dumplings, patties. You can also prepare a soup from sauerkraut, use it as an addition to meats or casseroles.

It is worth knowing that sauerkraut added to hot dogs can reduce the harmful effects of nitrates and nitrites present in sausages.

Sauerkraut - how to choose a good-quality one?

Good quality sauerkraut should be light yellow in color, while the water should be slightly cloudy. It should have a sour taste, a cabbage smell and a firmness.

Gray or reddish cabbage should make you suspect that it is spoiled. On the other hand, white and slightly sour cabbage testifies to its adulteration by the addition of vinegar during the production process in order to accelerate it.

It is best to buy fresh sauerkraut from the barrel, which is not repackaged in retail packaging. Thanks to this, it is not exposed to the loss of valuable ingredients as a result of the action of oxygen from the air, light and high temperature in the case of pasteurized cabbage. Pasteurized, sold in jars, has a much lower nutritional value. After opening, such sauerkraut should be used within 3 days. Later the cabbage will rot.

How do you cook cabbage?

Source: x-news.pl/Dzień Dobry TVN

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