How to Make Kimchi: Nature’s Super Remedy to Heart Problems, Gut Health, Weight Loss and Diabetes Control

Kimchi or fermented cabbage is the Korean equivalent of soul-food. It was once a Korean secret passed down for generations of families and used as a natural remedy for stomach health. With the advent of eating out and the internet, a lot of awareness is being generated about the health benefits of Kimchi as well as fermented foods in general. Like your American sauerkraut, Kimchi too contains a power pack of nutrition and is one of the best Probiotics foods for your gut and immunity. It helps in diabetes management, controls weight gain, it is a rich source of vitamin A and detoxifies the body. It can also prevent ulcers, fight cancer, promote heart health and improve skin quality. If you like pungently flavored food, then Kimchi is the best choice for you.


1What is Kimchi?

Kimchi is one of the oldest traditional dishes that originated in Korea. Its use was recorded as early as 37 BC-7 AD and its name originates from the word Shimchae or salted vegetables. In fact, Kimchi is the national dish of Korea and is a leading food trend now worldwide. Kimchi can be prepared from Napa Cabbage like this recipe or Korean radish, or cucumber. It involves a fermentation process that requires it to be kept in jars for days to months which changes the nutritional quality, texture and taste. Napa cabbage kimchi is now regarded as superfood.

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2Nutrition Info of Kimchi

  • Calories 33.9, Carbohydrate 7 g
  • Dietary Fiber 0.8 g – 3% RDA
  • Omega-3 fatty acids 25.6 mg, Omega-6 fatty acids 137 mg
  • Protein 1.1 g – 2% RDA
  • Vitamin A 805 IU – 16% RDA
  • Vitamin C 4.4 mg – 7% RDA
  • Vitamin E 0.5 mg – 2% RDA
  • Vitamin K 7.5 mcg – 9% RDA
  • Thiamin 3% RDA
  • Riboflavin – 2% RDA
  • Niacin 0.6 mg – 3% RDA
  • Vitamin B6 0.1 mg – 5% RDA
  • Folate 29.5 mcg – 7% RDA
  • Pantothenic Acid 0.1 mg – 1% RDA
  • Choline 2 mg
  • Calcium 22.2 mg – 2% RDA
  • Iron 0.7 mg – 4% RDA
  • Magnesium 12.4 mg – 3% RDA
  • Phosphorus 20.1 mg – 2% RDA
  • Potassium 84.2 mg – 2% RDA
  • Sodium 781 mg – 33% RDA
  • Zinc 0.2 mg – 1% RDA
  • Copper 0.1 mg – 3% RDA
  • Manganese 0.2 mg – 9% RDA
  • Selenium 1.4 mcg – 2% RDA
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3Kimchi Provides Probiotics for healthy gut and good digestion

Poor nutrition, excess medication and lack of probiotic food lead to a decrease in the healthy and good bacteria community in our gut. Probiotics thrive off the glucose molecules contained in the vegetables and the longer the fermentation, the more the probiotics. The power of kimchi comes from a good type of bacteria called lactobacilli. Different bacteria may be involved in the fermentation process but ingredients like garlic and ginger and the process ensures kimchi is safe from any harmful bacteria. Probiotics improve digestion and gut health.

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4Kimchi boosts immunity

The ingredients in Kimchi like garlic and peppers are excellent immunity boosters which also exhibit anti-carcinogenic, anti-inflammatory and anti-bacterial properties. As cabbage is also a cruciferous vegetable, it can detoxify the body by flushing heavy metals and toxins from liver and kidneys. Kimchi is also high in fiber and low in calories. Because of the fiber content, it helps keep you satiated, absorbs water and keeps you full.

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