Kimchi: A flavorful boost for health and weight management

Kimchi is considered one of the healthiest dishes in the world, although it is usually treated as a side dish or appetizer. What is the strength of this fermented product? It is primarily the richness of B vitamins, as well as vitamins C, A, and K, minerals including calcium, iron, potassium, phosphorus, and fibre. What else is worth knowing about this popular Asian fermented food?

Kimchi is often associated with Asian cuisine, and rightly so, as this specialty comes from South Korea, where it enjoys great popularity. The extent to which kimchi is embedded in Korean culture can be demonstrated by the fact that the whole family prepares it as part of kimjang, a ritual that was inscribed on UNESCO's Intangible Cultural Heritage list in 2013. Furthermore, in 2001, international standards for making kimchi were established through a global debate, with the requirements outlined and documented by the UN.

But what exactly is kimchi? It is often spicy fermented or pickled napa cabbage with radish and additions in a brine composed of rice paste, chilli pepper flakes, ginger, garlic, and green onions. However, this simplifies as fermentation can occur with any vegetables, such as cucumber, carrot, eggplant, radish, watercress, onion, or spinach. There are nearly 200 different versions of kimchi.

Kimchi is a source of fibre, vitamins K, A, C, B1, B2, iron, and lactic acid bacteria. Additionally, it contains few calories. B vitamins influence metabolism, promote healthy hair, skin, and nails, and are essential for the proper nervous system functioning and efficient brain function. Vitamin A, on the other hand, supports our eyes, speeds up wound healing, and boosts the immune system. Vitamin K in kimchi affects blood clotting, supports the cardiovascular system by strengthening blood vessel walls, and slows the development of cancer.

Like any good pickle, kimchi provides probiotic bacteria that positively affect gut health and boost the body's immunity. Additionally, vitamin C in kimchi has antioxidant properties, beta-carotene exhibits anti-inflammatory effects, and selenium and allicin help lower LDL cholesterol, which can prevent heart diseases.

According to research published in January 2024 in the medical journal "BMJ Open", consuming three servings of kimchi daily is associated with an 11% lower risk of obesity than consuming one serving or less. However, consuming more than five servings daily can have an adverse effect (one serving of kimchi is 1.8 ounces (50 grams), and in the case of watery kimchi, i.e., nabak kimchi and dongchimi, a serving is 3.4 ounces (95 grams)).

Scientists indicate that fermented foods may positively impact metabolism due to the prebiotic and probiotic nutritional components. However, it is worth adding that consuming more than five servings of kimchi daily exposes study participants to a higher risk of obesity than their peers who ate more moderate amounts. Therefore, moderate consumption of kimchi is recommended.

Due to the high salt content and addition of spicy seasonings, kimchi is not recommended for breastfeeding women, people suffering from hypertension, or stomach diseases such as reflux, peptic ulcer disease, or irritable bowel syndrome.