What Exactly Is Kohlrabi?
Kohlrabi is actually a variety of cabbage that was developed expressly to be a hardier form of cruciferous vegetables, which are notoriously difficult to grow in severe environments. The little bulbous vegetable is surrounded by two tougher shells of leaves, which do not soften when cooked and are often bitter when raw. Kohlrabi is a root vegetable that may be eaten raw or cooked, and it has been a mainstay of German cooking for hundreds of years. Both the leaves and the roots of the kohlrabi plant can be included in your diet because they both contain considerable amounts of nutrients.
Kohlrabi Nutritional Facts
One cup (135 grams) of raw kohlrabi contains the following nutrients:
- 8 grams of carbohydrates.
- 5 grams of dietary fiber.
- 2 grams of protein.
- 83 milligrams of vitamin C
- 472 mg potassium
- Magnesium (26 mg)
- 188 mg manganese
Health Benefits of Kohlrabi
Healthy Skeletal Structure
As we grow older, our bones begin to lose density, which is the root cause of a variety of disorders, such as arthritis and chronic joint pain.
Kohlrabi is a good vegetable for people who suffer from joint discomfort or are at risk of developing arthritis or osteoporosis because of the superb combination of zinc, magnesium, potassium, vitamins, and calcium it contains.
For the body to conduct even the most basic functions, such as walking, it is vital to have a healthy bone structure and bone density.
It is imperative that you include foods high in calcium and vitamin K in your diet in order to maintain good bone health.
Antioxidants
Kohlrabi includes a wide variety of antioxidants such as vitamin C, anthocyanins, glucosinolates, and other flavonoids and phytonutrients. Plant components such as this protect your cells from free radical damage, which may otherwise increase your risk of developing the disease.
The consumption of antioxidant-rich vegetables such as kohlrabi is connected with a lower risk of developing diabetes, metabolic disease, and premature death.
The skin of purple kohlrabi is especially abundant in anthocyanins, which is a type of flavonoid that gives vegetables and fruit their vibrant red, purple, or blue color. The consumption of anthocyanins is associated with a lower risk of heart disease and may possibly be beneficial to brain function in some cases.
Each of the color variants of kohlrabi contains high levels of isothiocyanates and glucosinolates, both of which are potent antioxidants linked to a lower risk of some malignancies, cardiovascular disease, and inflammation.
Increases Cancer Prevention
This vegetable belongs to the cruciferous vegetable family, or Brassica oleracea, which also includes other vegetables such as broccoli, cauliflower, kale, collard greens, and more. According to the National Cancer Institute, chemicals found in these veggies known as glucosinolates may help prevent certain types of cancer by inactivating carcinogens and protecting cells from DNA damage, among other things.
On the other hand, only animal and in vitro research have demonstrated this benefit. There hasn’t been any solid evidence from human investigations.
Weight Loss
According to a study published in the journal Integrative Medicine, the perfect vegetable for a weight loss diet was kohlrabi, according to the researchers. Why? It may be very low in calories, high in fiber, and packed with helpful nutrients, but it is not without its drawbacks. Due to the fact that fiber helps us feel full, we are more prone to nibbling between meals or overeating even if the amount of food consumed isn’t that substantial.
Blood Pressure
Increased blood pressure can be fatal; the flow of blood to the heart may result in heart attacks or nerve damage.
Constantly monitoring and controlling your blood pressure with a diet rich in vegetables such as kohlrabi can help to ensure proper blood flow, prevent blocked arteries, and maintain a healthy LDL cholesterol level.
Deficiency in Iron
In addition to the high potassium content, kohlrabi contains a significant amount of iron, which helps to increase the digit of red blood cells (RBC) in the body, which is necessary to avoid anemia (iron deficiency), which is characterized by weakness, headaches, fatigue, stomach disorders, disorientation, and general immune system failure. Kohlrabi contains calcium, which aids in the absorption of iron by the body. As a result, kohlrabi is a powerful immune system and circulatory system stimulant.
Increases Energy Level
Despite the fact that potassium is abundant in kohlrabi and despite the fact that this property of potassium is not widely highlighted, potassium is one of the most important players in the body’s muscle and nerve function.
Every day, it aids in our ability to move, breathe, react, and function properly. This mineral, as well as the high potassium level, as previously mentioned, in this vegetable, may make it an excellent addition to your diet, helping you to stay awake, energetic, and in the wonderful form!
Improves Skin Health
Kohlrabi, as previously stated, is high in vitamin C. According to research, vitamin C has a variety of therapeutic effects on the skin. Additionally, it can aid in the promotion of skin hydration, the prevention of photoaging, the protection of the skin against ultraviolet radiation, and the production of collagen. The use of kohlrabi on a regular basis can have a number of beneficial impacts on skin health.
Reduces Risk of Heart Disease
Kohlrabi contains potent plant compounds known as glucosinolates and isothiocyanates, which are primarily found in cruciferous vegetables such as broccoli, cabbage, and cauliflower.
The potential of glucosinolate to expand blood vessels and reduce inflammation has been related to a lower chance of heart disease in people who consume a high amount of this molecule. Furthermore, isothiocyanates contain antioxidant capabilities that may help to prevent the accumulation of plaque in your arteries over time.
A long-term study of 1,226 women over the age of 70 discovered that eating cruciferous vegetables was associated with a 13% lower risk of dying from heart disease for every 10-gram increase in fiber intake per day. The study included women who were 70 or older.
Furthermore, purple kohlrabi contains a high concentration of anthocyanins, which may be beneficial in lowering blood pressure and reducing the risk of stroke.
Finally, a high-fiber diet may be beneficial in the prevention of heart disease. Researchers discovered that eating a diet high in this nutrient reduced the risk of dying from heart disease by 24% when compared to eating a diet high in fat and sugar in one study of 15 trials.
Reduces Inflammation
Researchers conducted a study on the health advantages of both green and red kohlrabi, and their findings were published in the journal Preventative Nutrition and Food Science in 2014. They discovered that red kohlrabi extracts had significantly more anti-inflammatory advantages than green kohlrabi extracts, leading the researchers to conclude that red kohlrabi may be effective as a potent anti-inflammatory medication in the treatment of arthritis.
However, once again, this research employed extracts, whereas we consume the actual meal. Rather than choosing kohlrabi because of its possible health benefits, choose it because you appreciate the texture and flavor of the vegetable.
Vision Health
One of the most noteworthy facets of the human diet is the protection of our ability to see the outside world, and nothing is more effective than vitamin A in this regard. With a rich supply of carotenes, such as beta carotene, kohlrabi is an excellent source of a compound that serves as an antioxidant component in the body, particularly in the ocular area.
Vitamin A can aid in the prevention of macular degeneration as well as the slowing or elimination of the appearance of cataracts. Simple measures such as neutralizing free radicals in the eye and reducing oxidative stress can also be accomplished.
Potassium
Potassium insufficiency is a problem that affects the entire world population because potassium is required for practically all of the tasks that the body performs.
Kohlrabi has numerous health benefits due to its high potassium content, which accounts for an astounding 16.7 percent of the daily requirement. It helps the body renew, grow, and develop while also maintaining healthy cognitive abilities.
Digestive System
Kohlrabi, like the majority of cruciferous vegetables, is an excellent source of dietary fiber that is incredibly good for the digestive system. In addition to helping to relieve constipation, kohlrabi also has anti-inflammatory properties that aid in improving the overall health of your digestive system. It also has a low nutrient uptake efficiency, which helps to minimize nutrient absorption.
Stimulation of Enzymes
Kohlrabi is a rich source of the mineral zinc, which stimulates enzymes in the body and ensures that antioxidants from food work in conjunction with enzymes in the body to execute everyday duties efficiently.
Zinc is regarded as a critical mineral for the health of women as they grow older. Including kohlrabi in your diet can be beneficial to the health of your entire body.
