Some research has found that sauerkraut might contain even more vitamin C than most fresh fruits and veggies!
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Sauerkraut benefits execute the gamut, from aiding digestion to boosting immunity.
It’s made from fermented cabbage,similar to kimchi, but without the spice level.
Photo:iuliia_n/Getty Images
We asked experts for everything it’s crucial that you know about sauerkraut’s health benefits.
Improves Gut Health
You cant discuss probiotic-rich foods without mentioning sauerkraut.
Its truefermenting cabbage to make sauerkraut creates lactic acid-producing probiotics, which are beneficial for gut andimmune health.
Caitlin Bensel
In fact, researchers have found more than 200 strains of the gut-friendly bacteria in one batch of sauerkraut.
However, the existing research is promising for those looking for a tasty way to improve their digestion.
If the potential digestion boost appeals to you, raw or unpasteurized sauerkraut is the best choice.
Greg Dupree
Its usually a good indicator if the label says: “Contains live active cultures.
Speaking of gut health, sauerkraut can also be a good source of fiber.
Vitamin C functions as an antioxidant, and it plays an important role in immunity.
Caitlin Bensel
Fortunately, sauerkraut is rich in this immune-supporting duo.
The vitamin C in sauerkraut may tie into its probiotic properties.
Regulates Blood Sugar
Sauerkrauts low-carb and probiotic-rich content can help regulate blood sugar levels.
This makes it especially beneficial for people with diabetes.
The fermentation process in sauerkraut, for example, produces beneficial probiotics.
These play a role in improving overall gut health and digestion.
Improved gut function can help enhance your bodys ability to process and more efficiently regulate blood sugar.
The fermented food has a high total antioxidant capacity, as shown in a 2022 study.
Reduces Inflammation
Due to its antioxidant profile, sauerkraut could have anti-inflammatory properties.
free radical damage).
And a healthy gut flora can help reduce stress and boost brain health.
When the gut flora is thriving, it can help reduce the production of stress hormones.
This promotes a calmer, more balanced mental state.
Probiotics can also help improve memory and mood, keeping anxiety and depression away.
These are often called “feel-good” hormones for a reason.
This helps maintain and improve bone density, making sauerkraut especially beneficial in reducing the risk of osteoporosis.
Meanwhile, the vitamin B found in sauerkraut also supports overall metabolic health.
This indirectly affects the maintenance of strong bones by helping your body metabolize the necessary nutrients.
That’s why inadequate B vitamin intake has been seen among people with hip fractures.
Sauerkraut is also packed with fiber, calcium, and magnesium, which are key for building bone density.
When buying sauerkraut, consider the following tips.
If you need some ideas on how to add sauerkraut to your diet, we have some dietitian-approved recommendations.
I love adding sauerkraut to salads, sandwiches, burgers, tacos, and scrambled eggs, says Volpe.
Here are some other sauerkraut recipes you could try.
Fish Stick Tacos
Who said you oughta eat tacos only on Tuesdays?
These fish tacos are a delicious dinner for any night of the week.
Crispy Mushroom Reuben Sandwiches
A class Reuben sandwich?
Try one with crispy mushrooms instead.
The crispiness of the mushrooms makes for a nice contrast with a soft sauerkraut slaw.
Sheet Pan Sausage and Veggies
Sausage and veggies is a summer staple on the grill.
This recipe calls for Italian pork sausages with bell peppers, tomatoes, and shallots.
Frequently Asked Questions
Yes, you’re able to eat sauerkraut every day.
Sauerkraut is rich in probiotics, vitamins, and fiber.
However, sauerkraut is also high in sodium, which can be a concern for some.
As with most foods, moderation is key.
Jarred sauerkraut is generally better for you than canned sauerkraut.
Jarred sauerkraut may also have a fresher taste than canned sauerkraut.
You don’t need to rinse sauerkraut, but you could.
Rinsing sauerkraut can reduce some sodium content, but it can also rinse away some of the probiotics.
If you’re going to rinse sauerkraut, it’s best to rinse it lightly.
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