Dorothy FarrarSauerkraut
Sauerkraut contains so much that is healthy for the human body that it can be counted among the most valuable winter vegetables. It is better to eat sauerkraut all year round and do a lot for your health and well-being.
Interesting facts about sauerkraut
Even in ancient times, Greeks, Romans and Phoenicians knew about the importance of sauerkraut for health. Roman legionnaires had to eat sauerkraut. Hippocrates prescribed sauerkraut as a tonic. In order not to get scurvy , the feared disease caused by vitamin C deficiency, sauerkraut was very important for sailors when they were at sea for a long time.
But what actually is sauerkraut? Fresh white cabbage is the basic ingredient. It is finely shaved and then layered in vats or barrels, and with the addition of plenty of salt , the spices caraway and juniper berries and lactic acid bacteria, the healthy and tasty sauerkraut is created through lactic acid fermentation.
It’s always in season, can be eaten raw or cooked, and there are countless recipes. Sauerkraut is easier to digest than white cabbage in the unfermented form. The herb is probiotic, which means that the microorganisms it contains protect people from viruses , bacteria and chronic diseases. The combination of vitamin C, lactic acid, secondary plant substances and fiber also has a particularly positive effect on health.
importance to health
The most well-known fact is that sauerkraut contains a lot of vitamin C, especially when it is raw. When you have a cold , sauerkraut should be on the menu very often, as it strengthens the immune system and coughs and colds have little chance. Eating a small amount of it daily can be a tasty help against the flu .
The vitamin B content of sauerkraut is also very important for health. In conjunction with folic acid, vitamins B3, B6 and B12 help against high homocysteine levels in the blood . Homocysteine is an aggressive amino acid that is bad for your heart and blood vessels . A lot of meat in the diet favors the formation of this amino acid.
Vitamin B12 is normally only found in meat and not in vegetables. Vegans and vegetarians can suffer from a vitamin B12 deficiency. This can be prevented by sauerkraut. Vitamin B12 is also necessary in the production of red blood cells and important for the heart muscle . It is well known that vitamin B and strong nerves go together. This makes it easier to cope with stress .
The saying “sour makes fun” goes perfectly with sauerkraut and all of its positive health effects. Acetyl choline, another ingredient in sauerkraut, also helps to calm the vegetative nervous system and make it easier to cope with stressful situations. A 3-month cure with enough raw sauerkraut can even help people with severe nervousness and depressive moods without any chemicals
The lactic acid in sauerkraut is important for intestinal health , it is good for the intestinal flora . The fiber it contains also contributes to healthy digestion. Scientists believe that some of the ingredients in sauerkraut may even protect against cancer . Isothiocyanates, which are formed during lactic acid fermentation, can inhibit tumor growth. In particular, the risk of lung , breast, liver and colon cancer can be reduced.
Ingredients & nutritional values
This healthy food not only contains various vitamins and fiber but also important minerals such as magnesium, zinc, potassium, calcium and iron. It is easier for the organism to absorb iron from meat. The intake from sauerkraut is just as good as from meat. Therefore, here again a particularly important component for vegetarian and vegan nutrition. Regular consumption of sauerkraut can ensure the supply of zinc and magnesium.
The mustard oils that make up the slight spiciness of cabbage and cabbage can lower high cholesterol levels. Rheumatic sufferers suffer from the deposits of acid crystals in the joints . The ingredients in sauerkraut are also very helpful here, as they can prevent these deposits.
Sauerkraut is also one of the most important foods for diabetics. It doesn’t bother them and they can eat as much of it as they like. It’s a real satiator. With 17 calories per 100 grams, sauerkraut is also perfect for people who watch their weight or even want to lose weight.
| Calories and nutrients (per 100g) | ||
| kilocalories/kilojoules | 17 kcal/ 70 kj | |
| protein | 1,50 g | |
| carbohydrates | 0,77 g | |
| Fett | 0,30 g | |
| Water | 89,98 g | |
| fiber | 3,50 g | |
| Vitamin B5 | 230 µg | |
| Vitamin E | 150 µg | |
intolerances
Unfortunately , because sauerkraut contains histamines, people with a histamine intolerance may not be able to enjoy all of the other important, healthy, and beneficial ingredients in sauerkraut.
Shopping and kitchen tips
You can buy sauerkraut in many variations. If you have the choice, you should always buy it fresh if possible. Chemical additives should also be avoided whenever possible. Raw sauerkraut has a long shelf life, but should be kept in the refrigerator after removing it from the can, jar or plastic bag.
preparation tips
Sauerkraut is boiled, stewed, made into a salad, it tastes good in strudels, as a soup and as an accompaniment to many traditional dishes such as roasts, smoked meat, sausages, farmer’s feasts and much more. It is usually processed with onions. Exotic fruits such as pineapple also go well with sauerkraut dishes.
Hello and welcome to my Health Guide & Encyclopedia! My name is Dorothy Farrar, and I'm the founder and main author of this platform.
My passion for health and wellness started at a young age when I became interested in the connection between the food we eat and the way we feel. This fascination led me to study nutrition and dietetics in college, where I learned about the importance of a balanced diet and the impact of various nutrients on the body.