Kimchi specialists abound here. The library of a kimchi museum in Seoul holds more than 2, books about kimchi and thousands more dissertations. New theses are being added at the rate of per year. The researchers, all South Korean, report that kimchi and other spicy and fermented foods could be linked to the most common cancer among Koreans.
Rates of gastric cancer among Koreans and Japanese are 10 times higher than in the United States. Other studies have suggested that the heavy concentration of salt in some kimchi and the fish sauce used for flavoring could be problematic, but they too have received comparatively little attention. Even the most ardent proponents say that at times, kimchi might be too much of a good thing. Nowadays, with refrigeration, less salt is needed, Park said.
Instead of preserving kimchi by burying it in earthenware jars in the garden, many Koreans own specially designed refrigerators to keep it at ideal temperatures. The beneficial power of kimchi comes from the lactic acid bacteria also found in yogurt and other fermented foods that helps in digestion and, according to some researchers, boosts immunity. In addition, the vegetables are excellent sources of vitamin C and antioxidants, which are believed to protect cells from carcinogens. The high fiber content aids bowel function.
Although the most recognizable kind of kimchi is made with Chinese cabbage, other variants are made with radish, garlic stalks, eggplant and mustard leaf, among other ingredients. Therefore, people developed food preservation methods to keep food for longer. Fermentation is a process that utilizes microorganisms and enzymes to create chemical changes in food that can improve the shelf life of some foods and beverages.
Traditionally, during the fermentation process of kimchi — which can take up to 1 month — people place kimchi in special jars that they partially or totally store underground. Some evidence suggests that kimchi may possess some health benefits due to its probiotic properties , but there may also be some safety concerns related to the fermentation process.
This article discusses the possible benefits and risks of kimchi and provides tips on how people can prepare it. The nutritional content of kimchi can vary due to it having more than different variations. However, it is generally low in calories and rich in nutrients. Kimchi is also a good source of vitamin A , B vitamins , vitamin C , minerals, fiber, and amino acids.
A 1-cup serving , which amounts to approximately grams g , contains around:. The abundance of minerals, vitamins, and antioxidants present in kimchi can provide important health benefits. For example, some evidence suggests that kimchi may help promote good health and may help prevent or control certain conditions.
The method of producing fermented foods such as kimchi involves a lacto-fermentation process that uses the Lactobacilli bacteria to break down sugar and starches into lactic acid. Eating fermented foods containing probiotics can help maintain healthy gut flora and reduce the negative symptoms of digestion-related conditions. According to some research , kimchi consumption may reduce the risk of heart disease by lowering cholesterol and inflammation.
Inflammation is one contributing factor to metabolic syndrome, which refers to a cluster of conditions that occur together to increase the risk of heart disease, stroke , and type 2 diabetes. People with risk factors such as high cholesterol and chronic inflammation are much more likely to develop heart disease.
Kimchi may also help lower cholesterol. In one study , researchers fed mice a high cholesterol diet, with some mice receiving kimchi extract. The mice consuming the kimchi had lower fat levels in the liver and circulating blood than those only consuming the high cholesterol diet.
In addition to reducing inflammation, some research suggests that eating fermented foods such as kimchi can also help remodel the gut microbiome and alter and strengthen the immune system. This is consistent with a mouse study that indicates that consuming kimchi can lower levels of the inflammatory marker tumor necrosis factor-alpha, which is typically present in higher levels in the body during infections.
A test-tube study investigating bacteria in kimchi also notes that it possesses immune-enhancing effects. A week randomized clinical trial in adults with obesity suggests that Lactobacillus sakei derived from kimchi might help reduce body fat mass and waist circumference. Similarly, an 8-week mouse study indicates that kimchi may exhibit anti-obesity activity. Although kimchi may exhibit many potential health benefits, it still contains live bacteria. The bacteria that people use to ferment kimchi are safe to consume.
A specific strain of Lactobacillus found in kimchi may boost your immune system, though further research is necessary. Probiotics and active compounds in kimchi and other fermented foods may help fight inflammation 39 , 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 administered at 91 mg per pound of body weight mg per kg 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 Chronic inflammation is not only associated with numerous illnesses but also accelerates the aging process.
Interestingly, kimchi possibly prolongs cell life by slowing this process. In a test-tube study, human cells treated with kimchi demonstrated increased viability, which measures overall cell health, as well as showed an extended life span regardless of their age Still, overall research is lacking. Many more studies are needed before kimchi can be recommended as an anti-aging treatment.
A test-tube study indicates that kimchi may slow the aging process, though more research is necessary. Vaginal yeast infections occur when the Candida fungus, which is normally harmless, multiplies rapidly inside the vagina.
Over 1. 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 46 , 47 , Probiotic-rich foods like kimchi may help prevent yeast infections, though research is in the early stages. 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 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 52 , 53 , 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 people in the control group.
In addition, the kimchi extract appeared to suppress fat growth This is important, as the accumulation of fat in these areas may contribute to heart disease. Meanwhile, a weeklong study including people found that eating 0. Kimchi may lower your risk of heart disease by reducing inflammation, suppressing fat growth, and decreasing cholesterol levels. Though preparing fermented foods may seem like a daunting task, making kimchi at home is fairly simple if you adhere to the following steps 3 :.
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 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. Kimchi can be made at home using a few simple steps.
Typically, it needs to ferment 3—21 days depending on the surrounding temperature. In general, the biggest safety concern with kimchi is food poisoning 3.
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