What Is Kohlrabi? Diet, Advantages, and Makes use of

Kohlrabi is a vegetable that’s associated to the cabbage household.

It’s extensively consumed in Europe and Asia and has gained recognition around the globe for its well being advantages and culinary makes use of.

This text opinions kohlrabi, together with its vitamins, advantages, and lots of makes use of.

Kohlrabi, also referred to as German turnip, is a cruciferous vegetable.

Regardless of its identify, kohlrabi isn’t a root vegetable and doesn’t belong to the turnip household. As a substitute, it belongs to the Brassica genus of vegetation and is said to cabbage, broccoli, and cauliflower (1).

It has a protracted leafy stem and spherical bulb that’s normally purple, pale inexperienced, or white. It’s all the time white-yellow on the within (1).

Kohlrabi’s style and texture are much like these of broccoli stems and cabbage, though it’s barely sweeter.

The bulb is extensively utilized in salads and soups however will also be roasted or sautéed. Its leaves and stems are barely crunchy and prepare dinner equally to collard greens.

Abstract Kohlrabi is a cruciferous vegetable that’s intently associated to cabbage. Its leaves, stems, and bulbs will be eaten uncooked or cooked.

Kohlrabi is a superb supply of vitamins.

One cup (135 grams) of uncooked kohlrabi supplies (2):

  • Energy: 36
  • Carbs: Eight grams
  • Fiber: 5 grams
  • Protein: 2 grams
  • Vitamin C: 93% of the Each day Worth (DV)
  • Vitamin B6: 12% of the DV
  • Potassium: 10% of the DV
  • Magnesium: 6% of the DV
  • Manganese: 8% of the DV
  • Folate: 5% of the DV

The vegetable is a superb supply of vitamin C, a potent antioxidant that protects your physique from free radical injury and performs a job in wound therapeutic, collagen synthesis, iron absorption, and immune well being (3, 4, 5, 6).

Moreover, it’s wealthy in vitamin B6, which helps immune well being, protein metabolism, and purple blood cell manufacturing (7).

It’s additionally a great supply of potassium, a mineral and electrolyte that’s necessary for coronary heart well being and fluid stability (8, 9).

Lastly, a single cup (135 grams) of kohlrabi supplies roughly 17% of your day by day fiber wants. Dietary fiber helps assist intestine well being and blood sugar management (2, 10).

Abstract One cup (135 grams) of kohlrabi supplies 93% of your day by day vitamin C wants. It’s additionally a great supply of potassium, fiber, and vitamin B6.

Kohlrabi could be very nutritious and presents varied well being advantages.

Excessive in antioxidants

Kohlrabi comprises a wide selection of antioxidants, corresponding to vitamin C, anthocyanins, isothiocyanates, and glucosinolates. These are plant compounds that shield your cells in opposition to free radical injury which will in any other case improve your threat of illness (1, 11).

Diets excessive in antioxidant-rich greens like kohlrabi are related to a decreased threat of diabetes, metabolic illness, and untimely dying (12).

The pores and skin of purple kohlrabi is especially excessive anthocyanins, a kind of flavonoid that offers greens and fruit a purple, purple, or blue shade. Excessive consumption of anthocyanins is linked to a decrease threat of coronary heart illness and psychological decline (13, 14, 15).

All shade kinds of kohlrabi are excessive in isothiocyanates and glucosinolates, that are highly effective antioxidants related to a decrease threat of sure cancers, coronary heart illness, and irritation (16, 17, 18).

Promotes a wholesome intestine

Kohlrabi is excessive in fiber. In truth, you may get about 17% of your day by day fiber wants from a single cup (135 grams) of this vegetable (2).

It comprises each soluble and insoluble fiber.

The previous is water-soluble and helps preserve wholesome blood sugar and levels of cholesterol. However, insoluble fiber isn’t damaged down in your gut, serving to add bulk to your stool and selling common bowel actions (19).

What’s extra, fiber is the principle gas supply of wholesome intestine micro organism, corresponding to Bifidobacteria and Lactobacilli. These micro organism produce short-chain fatty acids, which nourish the cells of your intestine and will shield in opposition to coronary heart illness and weight problems (20, 21).

Moreover, a wholesome intestine microbiome is related to a more healthy immune system and decrease dangers of weight problems and bowel illness (19, 22, 23, 24).

Could decrease your threat of coronary heart illness

Kohlrabi comprises highly effective plant compounds referred to as glucosinolates and isothiocyanates, that are primarily present in cruciferous greens.

Excessive glucosinolate consumption is linked to a decrease threat of coronary heart illness attributable to this compound’s means to widen blood vessels and scale back irritation. Furthermore, isothiocyanates have antioxidant properties which will forestall plaque buildup in your arteries (25).

An extended-term research in 1,226 girls aged 70 or older discovered that consuming a weight-reduction plan wealthy in cruciferous greens was related to a 13% decrease threat of dying from coronary heart illness for each 10-gram improve in fiber consumption per day (25).

Moreover, purple kohlrabi is excessive in anthocyanins, which have been proven to decrease blood stress and your threat of coronary heart assault (26, 27, 28).

Lastly, a high-fiber weight-reduction plan could shield in opposition to coronary heart illness. One assessment of 15 research discovered {that a} weight-reduction plan wealthy on this nutrient decreased the chance of dying from coronary heart illness by 24%, in contrast with low-fiber diets (29, 30).

Helps a wholesome immune system

The vitamins in kohlrabi could assist your immune system.

This vegetable is excessive in vitamin B6, which is necessary for a lot of features, together with protein metabolism, purple blood cell improvement, and immune operate (7).

Vitamin B6 is concerned within the manufacturing of white blood cells and T-cells, that are kinds of immune cells that struggle overseas substances and are key to a wholesome immune system. Deficiency on this nutrient is linked to a weakened immune system (31, 32).

Moreover, kohlrabi is a superb supply of vitamin C, which can assist white blood cell operate and, finally, strengthen your immune system (33).

Abstract Kohlrabi packs vitamins and antioxidants which will increase immune well being and decrease your threat of continual illness. Additionally, its excessive fiber content material helps a wholesome intestine microbiome.

Sometimes grown within the winter months, kohlrabi can normally be present in most grocery shops.

Uncooked kohlrabi bulbs will be chopped or grated right into a salad or loved as a crunchy snack with hummus. Nonetheless, chances are you’ll wish to peel the pores and skin, as some folks discover it too powerful.

It will also be cooked in some ways, corresponding to boiled, sautéed, or roasted.

In the meantime, its leaves will be added to a salad, sautéed in a stir fry, or added to soups.

What’s extra, the bulb can change crunchy greens like broccoli, cabbage, radishes, and potatoes, whereas the leaves can be utilized instead of kale, spinach, or different greens.

Abstract Kohlrabi is a scrumptious and simple addition to many recipes. Each its bulb and leaves will be eaten uncooked or cooked and function straightforward swaps in lots of recipes. Nonetheless, chances are you’ll wish to peel its pores and skin in case you discover it too powerful.

Kohlrabi is filled with vitamins which can be linked to varied well being advantages.

It’s wealthy in fiber, which is necessary for a wholesome intestine and correct digestion.

Plus, its many vitamins and plant compounds assist your immune system and will decrease your threat of coronary heart illness, sure cancers, and irritation.

If you wish to experiment with new greens, kohlrabi is a straightforward, versatile ingredient so as to add to your recipes.

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