Fermented foods are chock-full of probiotics or good bacteria. A myriad of research has demonstrated how the ideal balance of good and bad bacteria in your gut forms the foundation for physical, mental, and emotional well-being, as previously noted. Here Cecilia Snyder, MS, RD, reflects on surprising benefits of kimchi, medically reviewed by Miho Hatanaka, L.D., RDN:

Historically, it hasn’t always been possible to grow fresh vegetables throughout the year.

Therefore, people have developed food preservation methods, 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 kimchi is usually fermented for a few days to a few weeks before serving, it can be eaten fresh, or unfermented, immediately after preparation.

This dish is not only delectable but also offers many health benefits (1Trusted Source, 2Trusted Source, 3Trusted Source).

Here are 9 unique benefits of kimchi

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 (3Trusted Source).

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 (4Trusted Source, 5Trusted Source):

• 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 (6, 7).

What’s more, the fermentation process may develop additional nutrients that are more easily absorbed by your body (8Trusted Source, 9Trusted Source, 10Trusted Source).

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 (11Trusted Source).

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.”

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Read More … Article Source: https://www.healthline.com/nutrition/benefits-of-kimchi#2.-Contains-probiotics