Kimchi: Flavor powerhouse with health perks and weight loss potential

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 secret of this fermented food? It's mainly the richness of B vitamins, as well as C, A, and K, plus minerals including calcium, iron, potassium, phosphorus, and fiber. What else is worth knowing about this popular fermented food from Asia?

Kimchi is associated with Asian cuisine by many people, and rightly so, as this delicacy comes from South Korea and is very popular there. The fact that kimchi is deeply embedded in Korean culture is evidenced by the family preparation ritual known as kimjang, which in 2013 was listed on UNESCO's Intangible Cultural Heritage list. Moreover, in 2001, international standards for making kimchi were established during a worldwide debate, and the requirements were identified and recorded by the UN.

But what exactly is kimchi? It is most often spicy fermented or pickled Napa cabbage with radish and other additions in a brine made of rice paste, chili pepper flakes, ginger, garlic, and green onions. However, this is a significant simplification, as kimchi can be made with a variety of vegetables such as cucumber, carrot, eggplant, radish, watercress, onion, or spinach. There are nearly 200 different versions of kimchi.

Kimchi is a source of fiber, vitamins K, A, C, B1, B2, iron, and lactic acid bacteria. Furthermore, it is low in calories. B vitamins influence metabolism, healthy hair, skin, and nails, and are also essential for the proper functioning of the nervous system and efficient brain operation. Vitamin A, in turn, benefits our eyes, speeds up wound healing, and supports the immune system. The blood clotting process is affected by vitamin K present in kimchi, which also supports the cardiovascular system by strengthening blood vessel walls and slowing the development of cancerous diseases.

Like any good fermented food, kimchi provides probiotic bacteria that positively affect gut health and aid the body's immunity. In addition, vitamin C in kimchi acts as an antioxidant, beta-carotene has 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 a day is associated with an 11% lower risk of obesity compared to consuming one serving or less. However, consuming more than five servings a day may have an adverse effect (one serving of kimchi is 1.8 ounces, while a serving of watery kimchi, i.e., nabak kimchi and dongchimi, is 3.4 ounces).

Scientists point out that fermented foods can positively impact metabolism due to their prebiotic and probiotic components. However, it is worth noting that consuming more than five servings of kimchi daily made study participants more prone to obesity than their counterparts who ate more moderate amounts. Therefore, moderate consumption of kimchi is recommended.

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