
Historically, it hasn't always been possible to grow fresh vegetables throughout the year.
Therefore, people developed methods of food preservation, such as pickling and fermentation — a process that uses enzymes to create chemical changes in food.
Kimchi is a traditional Korean dish made with salted, fermented vegetables. It typically contains cabbage and seasonings like sugar, salt, onions, garlic, ginger, and chili peppers.
It may also boast other vegetables, including radish, celery, carrot, cucumber, eggplant, spinach, scallions, beets, and bamboo shoots.
Though usually fermented for a few days to a few weeks before serving, it can also be eaten fresh, or unfermented, immediately after preparation.
Not only is this dish delectable, but it also offers many health benefits.
Here are 9 unique benefits of kimchi.
1. Nutrient Dense
Kimchi is packed with nutrients while being low in calories.
On its own, Chinese cabbage — one of the main ingredients in kimchi — boasts vitamins A and C, at least 10 different minerals, and over 34 amino acids.
Since kimchi varies widely in ingredients, its exact nutritional profile differs between batches and brands. All the same, a 1-cup (150-gram) serving contains approximately.
- Calories: 23
- Carbs: 4 grams
- Protein: 2 grams
- Fat: less than 1 gram
- Fiber: 2 grams
- Sodium: 747 mg
- Vitamin B6: 19% of the Daily Value (DV)
- Vitamin C: 22% of the DV
- Vitamin K: 55% of the DV
- Folate: 20% of the DV
- Iron: 21% of the DV
- Niacin: 10% of the DV
- Riboflavin: 24% of the DV
Many green vegetables are good sources of nutrients like vitamin K and riboflavin. Because kimchi often comprises several green veggies, such as cabbage, celery, and spinach, it's typically a great source of these nutrients.
Vitamin K plays an important role in many bodily functions, including bone metabolism and blood clotting, while riboflavin helps regulate energy production, cellular growth, and metabolism.
What's more, the fermentation process may develop additional nutrients that are more easily absorbed by your body.
Summary
Kimchi has an excellent nutritional profile. The dish is low in calories but packed with nutrients like iron, folate, and vitamins B6 and K.
2. Contains Probiotics
The lacto-fermentation process that kimchi undergoes makes it particularly unique. Fermented foods not only have an extended shelf life but also an enhanced taste and aroma.
Fermentation occurs when a starch or sugar is converted into an alcohol or acid by organisms like yeast, mold, or bacteria.
Lacto-fermentation uses the bacterium Lactobacillus to break sugars down into lactic acid, which gives kimchi its characteristic sourness.
When taken as a supplement, This bacterium itself may have several benefits, including treating conditions like hayfever and certain types of diarrhea.
Fermentation also creates an environment that allows other friendly bacteria to thrive and multiply. These include probiotics, which are live microorganisms that offer health benefits when consumed in large amounts.
In fact, they're linked to protection from or improvements in several conditions, including:
- certain types of cancer
- the common cold
- constipation
- gastrointestinal health
- heart health
- mental health
- skin conditions
Keep in mind that many of these findings are related to high-dose probiotic supplements and not the amounts found in a normal serving of kimchi.
The probiotics in kimchi are believed to be responsible for many of its benefits. Nonetheless, more research is needed on the specific effects of probiotics from fermented foods.
Summary
Fermented foods like kimchi offer probiotics, which may help prevent and treat several conditions.
3. May Strengthen Your Immune System
The Lactobacillus bacterium in kimchi may boost your immune health.
In a study in mice, those injected with Lactobacillus plantarum — a specific strain that's common in kimchi and other fermented foods — had lower levels of TNF alpha, an inflammatory marker, than the control group.
Because TNF alpha levels are often elevated during infection and disease, a decrease indicates that the immune system is working efficiently.
A test-tube study that isolated Lactobacillus plantarum from kimchi likewise demonstrated that this bacterium has immune-enhancing effects.
Though these results are promising, human research is needed.
Summary
A specific strain of Lactobacillus found in kimchi may boost your immune system, though further research is necessary.
4. May Reduce Inflammation
Probiotics and active compounds in kimchi and other fermented foods may help fight inflammation.
For example, a mouse study revealed that HDMPPA, one of the principal compounds in kimchi, improved blood vessel health by suppressing inflammation.
In another mouse study, a kimchi extract of 91 mg per pound of body weight (200 mg per kg) given daily for 2 weeks lowered levels of inflammation-related enzymes.
Meanwhile, a test-tube study confirmed that HDMPPA displays anti-inflammatory properties by blocking and suppressing the release of inflammatory compounds.
However, human studies are lacking.
Summary
HDMPPA, an active compound in kimchi, may play a large role in reducing inflammation.
5. May Slow Aging
Chronic inflammation is not only associated with numerous illnesses, but it also accelerates the aging process.
Yet, kimchi possibly prolongs cell life by slowing this process.
In a test-tube study, human cells treated with kimchi demonstrated an increase in viability, which measures overall cell health — and showed an extended lifespan regardless of their age.
Still, overall research is lacking. Many more studies are needed before kimchi can be recommended as an anti-aging treatment.
Summary
A test-tube study indicates that kimchi may slow the aging process, though more research is necessary.
6. May Prevent Yeast Infections
Kimchi's probiotics and healthy bacteria may help prevent yeast infections.
Vaginal yeast infections occur when the Candida fungus, which is normally harmless, multiplies rapidly inside the vagina. Over 1.4 million women in the United States are treated for this condition each year.
As this fungus may be developing resistance to antibiotics, many researchers are looking for natural treatments.
Test-tube and animal studies suggest that certain strains of Lactobacillus fight Candida. One test-tube study even found that multiple strains isolated from kimchi displayed antimicrobial activity against this fungus.
Regardless, further research is necessary.
Summary
Probiotic-rich foods like kimchi may help prevent yeast infections, though research is in the early stages.
7. May Aid Weight Loss
Fresh and fermented kimchi are both low in calories and may boost weight loss.
A 4-week study in 22 people with excess weight found that eating fresh or fermented kimchi helped reduce body weight, body mass index (BMI), and body fat. Additionally, the fermented variety decreased blood sugar levels.
Keep in mind that those who ate fermented kimchi displayed significantly greater improvements in blood pressure and body fat percentage than those who ate the fresh dish.
It's unclear which properties of kimchi are responsible for its weight loss effects — though its low calorie count, high fiber content, and probiotics could all play a role.
Summary
Though the specific mechanism isn't known, kimchi may help reduce body weight, body fat, and even blood pressure and blood sugar levels.
8. May Support Heart Health
Research indicates that kimchi may reduce your risk of heart disease.
This may be due to its anti-inflammatory properties, as recent evidence suggests that inflammation may be an underlying cause of heart disease.
In an 8-week study in mice fed a high cholesterol diet, fat levels in the blood and liver were lower in those given kimchi extract than in the control group. In addition, the kimchi extract appeared to suppress fat growth.
This is important because the accumulation of fat in these areas may contribute to heart disease.
Meanwhile, a weeklong study in 100 people found that eating 0.5–7.5 ounces (15–210 grams) of kimchi daily significantly decreased blood sugar, total cholesterol, and LDL (bad) cholesterol levels — all of which are risk factors for heart disease.
All the same, more human research is needed.
Summary
Kimchi may lower your risk of heart disease by reducing inflammation, suppressing fat growth, and decreasing cholesterol levels.
9. Easy to Make at Home
Though preparing fermented foods may seem like a daunting task, making kimchi at home is fairly simple if you adhere to the following steps:
- Gather ingredients of your choice, such as cabbage and other fresh vegetables like carrot, radish, and onion, plus ginger, garlic, sugar, salt, rice flour, chili oil, chili powder or pepper flakes, fish sauce, and saeujeot (fermented shrimp).
- Cut and wash the fresh vegetables alongside the ginger and garlic.
- Spread salt in between the layers of cabbage leaves and let it sit for 2–3 hours. Turn the cabbage every 30 minutes to evenly distribute the salt. Use a ratio of 1/2 cup (72 grams) of salt to every 6 pounds (2.7 kg) of cabbage.
- To remove the excess salt, rinse the cabbage with water and drain in a colander or strainer.
- Mix the rice flour, sugar, ginger, garlic, chili oil, pepper flakes, fish sauce, and saeujeot into a paste, adding water if necessary. You can use more or less of these ingredients depending on how strong you want your kimchi to taste.
- Toss the fresh vegetables, including the cabbage, into the paste until all of the veggies have been fully coated.
- Pack the mixture into a large container or jar for storage, making sure to seal it properly.
- Let the kimchi ferment for at least 3 days at room temperature or up to 3 weeks at 39 F (4 C).
To make a version that's suitable for vegetarians and vegans, simply leave out the fish sauce and saeujeot.
If you prefer fresh over fermented kimchi, just stop after step 6.
If you choose fermentation, you'll know that it's ready to eat once it starts to smell and taste sour — or when small bubbles begin to move through the jar.
After fermentation, you can refrigerate your kimchi for up to 1 year. It will continue to ferment but at a slower rate due to the cool temperature.
Bubbling, bulging, a sour taste, and a softening of the cabbage are all perfectly normal for kimchi. However, if you notice a foul odor or any signs of mold, such as a white film atop the food, your dish has spoiled and should be thrown out.
Summary
Kimchi can be made at home using a few simple steps. Typically, it needs to ferment 3–21 days depending on the surrounding temperature.
Does kimchi have any downsides?
In general, the biggest safety concern with kimchi is food poisoning.
Recently, this dish has been linked to E. coli and norovirus outbreaks.
Even though fermented foods don't typically carry foodborne pathogens, kimchi's ingredients and the adaptability of pathogens means that it's still vulnerable to foodborne illnesses.
As such, people with compromised immune systems may want to practice caution with kimchi.
Although people with high blood pressure may have concerns about this dish's high sodium content, a study in 114 people with this condition showed no significant relationship between kimchi intake and high blood pressure.
Summary
Kimchi has very few risks. Nonetheless, this dish has been tied to outbreaks of food poisoning, so people with compromised immune systems may want to use extra caution.
The Bottom Line
Kimchi is a sour Korean dish often made from cabbage and other vegetables. Because it's a fermented food, it boasts numerous probiotics.
These healthy microorganisms may give kimchi several health benefits. It may help regulate your immune system, promote weight loss, fight inflammation, and even slow the aging process.
If you enjoy cooking, you can even make kimchi at home.
Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.
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By Katy Neusteter
The Biden-Harris transition team identified COVID-19, economic recovery, racial equity and climate change as its top priorities. Rivers are the through-line linking all of them. The fact is, healthy rivers can no longer be separated into the "nice-to-have" column of environmental progress. Rivers and streams provide more than 60 percent of our drinking water — and a clear path toward public health, a strong economy, a more just society and greater resilience to the impacts of the climate crisis.
Public Health
<img lazy-loadable="true" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTUyNDY3MC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY2MDkxMTkwNn0.pyP14Bg1WvcUvF_xUGgYVu8PS7Lu49Huzc3PXGvATi4/img.jpg?width=980" id="8e577" class="rm-shortcode" data-rm-shortcode-id="1efb3445f5c445e47d5937a72343c012" data-rm-shortcode-name="rebelmouse-image" data-width="3000" data-height="2302" />Wild and Scenic Merced River, California. Bob Wick / BLM
<p>Let's begin with COVID-19. More than <a href="https://www.nytimes.com/interactive/2020/us/coronavirus-us-cases.html?name=styln-coronavirus&region=TOP_BANNER&block=storyline_menu_recirc&action=click&pgtype=LegacyCollection&impression_id=2f508610-2a87-11eb-8622-4f6c038cbd1d&variant=1_Show" target="_blank">16 million Americans</a> have contracted the coronavirus and, tragically,<a href="https://www.nytimes.com/interactive/2020/us/coronavirus-us-cases.html?name=styln-coronavirus&region=TOP_BANNER&block=storyline_menu_recirc&action=click&pgtype=LegacyCollection&impression_id=2f508610-2a87-11eb-8622-4f6c038cbd1d&variant=1_Show" target="_blank"> more than</a> <a href="https://www.nytimes.com/interactive/2020/us/coronavirus-us-cases.html?name=styln-coronavirus&region=TOP_BANNER&block=storyline_menu_recirc&action=click&pgtype=LegacyCollection&impression_id=2f508610-2a87-11eb-8622-4f6c038cbd1d&variant=1_Show" target="_blank">300,000 have died</a> due to the pandemic. While health officials encourage hand-washing to contain the pandemic, at least <a href="https://closethewatergap.org/" target="_blank">2 million Americans</a> are currently living without running water, indoor plumbing or wastewater treatment. Meanwhile, <a href="https://www.theguardian.com/us-news/2020/jun/23/millions-of-americans-cant-afford-water-bills-rise" target="_blank">aging water infrastructure is growing increasingly costly for utilities to maintain</a>. That cost is passed along to consumers. The upshot? <a href="https://research.msu.edu/affordable-water-in-us-reaching-a-crisis/" target="_blank">More than 13 million</a> U.S. households regularly face unaffordable water bills — and, thus, the threat of water shutoffs. Without basic access to clean water, families and entire communities are at a higher risk of <a href="https://www.americanprogress.org/issues/green/news/2020/08/05/488705/bridging-water-access-gap-covid-19-relief/" target="_blank">contracting</a> and spreading COVID-19.</p><p>We have a moral duty to ensure that everyone has access to clean water to help prevent the spread of the coronavirus. Last spring, <a href="https://nymag.com/intelligencer/2020/03/coronavirus-stimulus-bill-explained-bailouts-unemployment-benefits.html" target="_blank">Congress appropriated more than $4 trillion</a> to jumpstart the economy and bring millions of unemployed Americans back to work. Additional federal assistance — desperately needed — will present a historic opportunity to improve our crumbling infrastructure, which has been <a href="https://www.theguardian.com/us-news/2020/jun/23/millions-of-americans-cant-afford-water-bills-rise" target="_blank" rel="noopener noreferrer">grossly underfunded for decades</a>.</p><p>A report by my organization, American Rivers, suggests that <a href="https://s3.amazonaws.com/american-rivers-website/wp-content/uploads/2020/07/09223525/ECONOMIC-ENGINES-Report-2020.pdf" target="_blank" rel="noopener noreferrer">Congress must invest at least $50 billion</a> "to address the urgent water infrastructure needs associated with COVID-19," including the rising cost of water. This initial boost would allow for the replacement and maintenance of sewers, stormwater infrastructure and water supply facilities.</p>Economic Recovery
<p>Investing in water infrastructure and healthy rivers also creates jobs. Consider, for example, that <a href="https://tinyurl.com/y9p6sgnk" target="_blank">every $1 million spent on water infrastructure in the United States generates more than 15 jobs</a> throughout the economy, according to a report by the Value of Water Campaign. Similarly, <a href="https://tinyurl.com/yyvd2ksp" target="_blank">every "$1 million invested in forest and watershed restoration contracting will generate between 15.7 and 23.8 jobs,</a> depending on the work type," states a working paper released by the Ecosystem Workforce Program, University of Oregon. Healthy rivers also spur tourism and recreation, which many communities rely on for their livelihoods. According to the findings by the Outdoor Industry Association, which have been shared in our report, "Americans participating in watersports and fishing spend over <a href="https://s3.amazonaws.com/american-rivers-website/wp-content/uploads/2020/06/30222425/Exec-summary-ECONOMIC-ENGINES-Report-June-30-2020.pdf" target="_blank">$174 billion</a> on gear and trip related expenses. And, the outdoor watersports and fishing economy supports over <a href="https://s3.amazonaws.com/american-rivers-website/wp-content/uploads/2020/06/30222425/Exec-summary-ECONOMIC-ENGINES-Report-June-30-2020.pdf" target="_blank">1.5 million jobs nationwide</a>."</p><p>After the 2008 financial crisis, Congress invested in infrastructure to put Americans back to work. The American Recovery and Reinvestment Act <a href="https://thehill.com/blogs/congress-blog/economy-a-budget/25941-clean-water-green-infrastructure-get-major-boost" target="_blank">of 2009 (ARRA) allocated $6 billion</a> for clean water and drinking water infrastructure to decrease unemployment and boost the economy. More specifically, <a href="https://www.conservationnw.org/news-updates/us-reps-push-for-millions-of-restoration-and-resilience-jobs/" target="_blank" rel="noopener noreferrer">an analysis of ARRA</a> "showed conservation investments generated 15 to 33 jobs per million dollars," and more than doubled the rate of return, according to a letter written in May 2020 by 79 members of Congress, seeking greater funding for restoration and resilience jobs.</p><p>Today, when considering how to create work for the <a href="https://www.bls.gov/news.release/pdf/empsit.pdf" target="_blank" rel="noopener noreferrer">10.7 million</a> people who are currently unemployed, Congress should review previous stimulus investments and build on their successes by embracing major investments in water infrastructure and watershed restoration.</p>Racial Justice
<p>American Rivers also recommends that Congress dedicate <a href="https://s3.amazonaws.com/american-rivers-website/wp-content/uploads/2020/07/09223525/ECONOMIC-ENGINES-Report-2020.pdf" target="_blank" rel="noopener noreferrer">$500 billion for rivers and clean water over the next 10 years</a> — not just for the benefit of our environment and economy, but also to begin to address the United States' history of deeply entrenched racial injustice.</p><p>The <a href="https://www.epa.gov/npdes/sanitary-sewer-overflows-ssos" target="_blank" rel="noopener noreferrer">23,000-75,000 sewer overflows</a> that occur each year release up to <a href="https://www.americanrivers.org/2020/05/fighting-for-rivers-means-fighting-for-justice/#:~:text=There%20are%20also%2023%2C000%20to%2075%2C000%20sanitary%20sewer,to%20do%20with%20the%20mission%20of%20American%20Rivers." target="_blank" rel="noopener noreferrer">10 billion gallons of toxic sewage</a> <em>every day</em> into rivers and streams. This disproportionately impacts communities of color, because, for generations, Black, Indigenous, Latinx and other people of color have been <a href="https://www.scientificamerican.com/article/flooding-disproportionately-harms-black-neighborhoods/" target="_blank" rel="noopener noreferrer">relegated</a> to live in flood-prone areas and in neighborhoods that have been intentionally burdened with a lack of development that degrades people's health and quality of life. In some communities of color, incessant flooding due to stormwater surges or <a href="https://www.ajc.com/opinion/opinion-partnering-to-better-manage-our-water/7WQ6SEAQP5E4LGQCEYY5DO334Y/" target="_blank" rel="noopener noreferrer">combined sewer overflows</a> has gone unmitigated for decades.</p><p>We have historically treated people as separate from rivers and water. We can't do that anymore. Every voice — particularly those of people most directly impacted — must have a loudspeaker and be included in decision-making at the highest levels.</p><p>Accordingly, the new administration must diligently invest in projects at the community level that will improve lives in our country's most marginalized communities. We also must go further to ensure that local leaders have a seat at the decision-making table. To this end, the Biden-Harris administration should restore <a href="https://www.epa.gov/cwa-401#:~:text=Section%20401%20Certification%20The%20Clean%20Water%20Act%20%28CWA%29,the%20United%20States.%20Learn%20more%20about%20401%20certification." target="_blank">Section 401 of the Clean Water Act</a>, which was undermined by the <a href="https://earthjustice.org/news/press/2020/tribes-and-environmental-groups-sue-trump-administration-to-preserve-clean-water-protections#:~:text=Under%20Section%20401%20of%20the%20Clean%20Water%20Act%2C,seeks%20to%20undermine%20that%20authority%20in%20several%20ways%3A" target="_blank">Trump administration's 2020 regulatory changes</a>. This provision gives states and tribes the authority to decide whether major development projects, such as hydropower and oil and gas projects, move forward.</p>Climate Resilience
<p>Of course, the menacing shadow looming over it all? Climate change. <a href="https://media.ifrc.org/ifrc/wp-content/uploads/2020/11/IFRC_wdr2020/IFRC_WDR_ExecutiveSummary_EN_Web.pdf" target="_blank">More than 100 climate-related catastrophes</a> have pummeled the Earth since the pandemic was declared last spring, including the blitzkrieg of megafires, superstorms and heat waves witnessed during the summer of 2020, directly impacting the lives of more than <a href="https://media.ifrc.org/ifrc/wp-content/uploads/2020/11/IFRC_wdr2020/IFRC_WDR_ExecutiveSummary_EN_Web.pdf" target="_blank">50 million people globally</a>.</p><p>Water and climate scientist Brad Udall often says, "<a href="https://www.youtube.com/watch?v=xQhpj5G0dME" target="_blank">Climate change is water change</a>." In other words, the most obvious and dire impacts of climate change are evidenced in profound changes to our rivers and water resources. You've likely seen it where you live: Floods are more damaging and frequent. Droughts are deeper and longer. Uncertainty is destabilizing industry and lives.</p><p>By galvanizing action for healthy rivers and managing our water resources more effectively, we can insure future generations against the consequences of climate change. First, we must safeguard rivers that are still healthy and free-flowing. Second, we must protect land and property against the ravages of flooding. And finally, we must promote policies and practical solutions that take the science of climate disruption into account when planning for increased flooding, water shortage and habitat disruption.</p><p>Imagine all that rivers do for us. Most of our towns and cities have a river running through them or flowing nearby. Rivers provide clean drinking water, irrigate crops that provide our food, power our homes and businesses, provide wildlife habitat, and are the lifeblood of the places where we enjoy and explore nature, and where we play and nourish our spirits. Healthy watersheds help <a href="https://news.un.org/en/story/2020/03/1059952" target="_blank" rel="noopener noreferrer">mitigate</a> climate change, absorbing and reducing the amount of carbon in the atmosphere. Healthy rivers and floodplains help communities adapt and build resilience in the face of climate change by improving flood protection and providing water supply and quality benefits. Rivers are the cornerstones of healthy, strong communities.</p><p>The more than <a href="https://archive.epa.gov/water/archive/web/html/index-17.html" target="_blank" rel="noopener noreferrer">3 million miles</a> of rivers and streams running across our country are a source of great strength and opportunity. When we invest in healthy rivers and clean water, we can improve our lives. When we invest in rivers, we create jobs and strengthen our economy. When we invest in rivers, we invest in our shared future.</p>EcoWatch Daily Newsletter
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