Kohlrabi is a vegetable that has many nutritional benefits. It contains almost all vitamins and mineral elements and lutein that protects the eyes. However, few people know that it is a source of isothiocyanins and indoles - substances that protect the body against the development of cancer. Check what other properties and nutritional values ​​does kohlrabi.

Kohlrabiis closely related to lettuce, cabbage, broccoli, kale, and cauliflower. It contains a lot of vitamins and minerals. It is a good source of vitamin C and B vitamins. Kohlrabi in Poland is a popular cultivated plant.

Kohlrabi - anti-cancer properties

Kohlrabi, like other leafy green vegetables, has anti-cancer properties. According to a study published by Chinese scientists at the American Association for Cancer Research in Chicago in 2012, kohlrabi - along with lettuce, cabbage, broccoli, kale, and cauliflower - reduces the risk of breast cancer and even helps overcome the disease. 5,000 people participated in the experiment. women with this cancer of various stages.

It turned out that women who consumed about 1 kg of cruciferous vegetables a day within 3 years of diagnosis were less at risk of premature death. In addition, the risk of the cancer coming back has decreased.

Sulfur compounds are responsible for the anti-cancer properties of kohlrabi -glucosinolates , which breaks down into two substances:isothiocyanatesandindoles .

It is worth knowing that wasabi (165-281 mg / 100 g) and horseradish (12-160 mg / 100 g) are particularly high in glucosinolates, as well as vegetables belonging to the familyCruciferae- cauliflower (23-43 mg / 100 g), black radish (81-92 mg / 100 g), broccoli (raw - 19-127 mg / 100 g), kale, watercress (20-658 mg / 100 g).

100 g of kohlrabi contain 40-52 mg of these substances.

Scientists emphasize, however, that to determine the exact mechanisms of action of these substances, further research is needed, both in animal models and in humans.

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Nutritional value of raw / cooked kohlrabi (in 100 g)Energy value - 27/29 kcal Total protein - 1.70 / 1.80 g Fat - 0.10 / 0.11 g Carbohydrates -6.20 / 6.69 g (including simple sugars 2.60 / 2.80) Fiber - 3.6 / 1.1 gVitaminsVitamin C - 62/54 mg Thiamine - 0.050 / 0.040 mg Riboflavin - 0.020 / 0.020 mg Niacin - 0.400 / 0.390 mg Vitamin B6 - 0.150 / 0.154 mg Folic acid - 16/12 µg Vitamin A - 36/35 IU Vitamin E - 0.48 / 0.52 mg Vitamin K - 0.1 / 0.1 µgMineralsCalcium - 24/25 mg Iron - 0.40 /0.40 mg Magnesium - 19/19 mg Phosphorus - 46/45 mg Potassium - 360/340 mg Sodium - 20/21 mg Zinc - 0.03 / 0.31 mgData source: USDA National Nutrient Database for Standard Reference

Kohlrabi - fungicidal and bactericidal properties

Isothiocyanins and indoles also have fungicidal and bactericidal properties. They can fight, among others bacteriumH. pylori , which in most cases is responsible for the development of gastric and duodenal ulcers.

Therefore, regular consumption of kohlrabi and other cruciferous vegetables may reduce the likelihood of developing this disease.

Kohlrabi for he althy eyes

Kohlrabi is a source of lutein - a substance that is essential for the proper functioning of eyesight. Lutein is a yellow pigment (in some vegetables it is masked by the green plant pigment - chlorophyll), which accumulates in the greatest amount in the macula of the eye, responsible for the proper process of vision. It also protects the eye from UVA and UVB radiation.

It should be remembered, however, that lutein loses its properties under the influence of long cooking or even chopping vegetables with a metal knife.

See the gallery of 10 photosImportant

Edible is both the thick, spherical stem, which experts refer to as "apple" (it can be green, yellowish or bluish, purple in shade), and the leaves on long petioles, which are richer in he alth-promoting substances. The leaves contain much more vitamin C, protein, and calcium compared to the lumps.

Kohlrabi leaves for anemics

Kohlrabi leaves are a treasure trove of iron. Therefore, they should be included in the diet, especially by people struggling with anemia resulting from a deficiency of this element.

Kohlrabi leaves for cleansing the body

Kohlrabi leaves are a treasury of chlorophyll - a compound that has detoxifying properties. It supports the work of the liver in the process of removing toxins from the body, and also regulates intestinal peristalsis, inhibits inflammation and accelerates wound healing.

Kohlrabi and slimming

Kohlrabi should be included in the diet of people who are slimming. Kohlrabi is low in calories (27 kcal / 100 g) and can be nibbled on instead of sweets or unhe althy crisps. In addition, it contains fiber, which is an integral part of the dietslimming.

Kohlrabi - use in the kitchen

Young kohlrabi are crispy, delicate in taste, sweetish, so it is best to eat them raw, e.g. sliced. In this form, it retains the most nutritional value. Kohlrabi belongs to the group of vegetables with a content of 5-10 percent. carbohydrates, which means that diabetics can eat it basically without restrictions.

On the other hand, the older ones, which are harder, are perfect for warming. They can be boiled, baked and stewed. You can also hollow the center and stuff it. In addition, kohlrabi is suitable for soups, salads and casseroles.

On the other hand, Hungarians eat kohlrabi like asparagus - cut into strips and cooked with hot sauce. On the other hand, young leaves can be cut like parsley and added to a salad or salad.

Kohlrabi - how to buy and store?

Choose small or medium kohlrabi (larger ones can be hard and fibrous), which have stiff, green leaves with no signs of yellowing. Before buying kohlrabi, take it in your hand and check how much it weighs - it should be heavier than indicated by its size.

Kohlrabi (tubers without leaves) can be stored at room temperature for 2-3 days, and in a refrigerator, in a foil bag, for up to a week. However, they can withstand up to 2 days in low temperature.

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