Sauerkraut is an excellent alternative to fresh vegetables and fruits. During fermentation, it is exposed to lactic acid bacteria, which helps preserve valuable substances and acquire new beneficial properties. What are the benefits of sauerkraut, what positive effects are associated with its consumption, in what cases can it be harmful, and how to properly include this wonderful product in the diet?
Beneficial Components of Sauerkraut
Probiotics, Prebiotics, Postbiotics
Sauerkraut is a functional food product that helps improve several bodily functions, primarily supporting gut health.
It contains probiotic bacteria, prebiotics, postbiotics, and vitamins.
Probiotics are lactic acid bacteria used for fermentation. They improve the composition of gut microbiota, aid digestion, help reduce inflammatory processes, and strengthen the immune system.
Prebiotics are dietary fibers that serve as food for beneficial microorganisms. They have sorptive properties, collecting and removing harmful substances from the intestines, and improve gut motility, which helps alleviate constipation.
Postbiotics are the metabolic products of beneficial bacteria. These include short-chain fatty acids, which positively affect the functioning of various organs, as well as organic acids (lactic, acetic) that “acidify” the intestinal environment, creating optimal conditions for the reproduction of protective bacteria and the functioning of enzymes.
Vitamins, Minerals, and Antioxidants
Vitamin C. There are 30–40 mg of vitamin C in 100 g of fresh cabbage, while in the same amount of sauerkraut, its concentration reaches 600 mg. Thus, even a small portion of this product can fully cover the daily requirement for vitamin C (90 mg). Ascorbic acid is necessary for the normal functioning of the immune system and brain and has powerful antioxidant properties, as well as participating in collagen synthesis.
Vitamin K2 is a substance synthesized by beneficial bacteria that helps strengthen bones, improves the rheological properties of blood, and helps prevent thrombosis and bleeding.
Vitamin U is a vitamin-like compound first isolated from cabbage juice. It has proven effective in preventing gastritis and ulcers, lowering cholesterol levels, and accelerating healing processes.
B vitamins (B1, B2, B3) are important for the normal functioning of the nervous system, regulating metabolic processes, and maintaining immunity. Vitamin A is essential for eye health and skin youthfulness.
Macro- and microelements such as sodium, potassium, iron, copper, manganese, magnesium, zinc, and sulfur.
Bioflavonoids (kaempferol, quercetin, and apigenin) protect the body from the negative effects of free radicals.
Positive Effects of Consuming Sauerkraut:
Improvement of digestion
Support for beneficial gut microbiota
Strengthening of the immune system
Prevention of hypovitaminosis
Assistance in weight loss (only 15 calories in 100 g!)
Reduction of chronic inflammation
Prevention of cardiovascular diseases (due to high antioxidant content)
Detoxification of the body
Support for mental health: the product is used in psychobiotic diets aimed at improving mental well-being
Prevention of osteoporosis
Can Sauerkraut Be Harmful to Health?
There are 500–600 mg of sodium chloride in 100 g of sauerkraut, an excess of which can cause swelling and increase blood pressure. Therefore, people with hypertension should be cautious with sauerkraut consumption and monitor their overall salt intake (no more than 5 g per day).
Sauerkraut contains tyramine, the level of which increases with prolonged storage, especially in warmth. In the body, it is broken down by the enzyme monoamine oxidase. However, when taking monoamine oxidase inhibitors (MAOIs) — a class of antidepressants — tyramine accumulates, which can lead to increased blood pressure and headaches. Therefore, sauerkraut is on the list of foods prohibited during MAOI treatment.
Sauerkraut also contains histamine — a substance involved in regulating many important functions, including digestion. Histamine concentration can increase during allergic reactions. Consuming sauerkraut may raise the histamine load on the body, so allergy sufferers should be cautious with this product, especially during flare-ups.
In some people, consuming sauerkraut may cause increased gas production, which may be related to individual microbiota characteristics (gases are produced during the bacterial breakdown of fiber). However, studies show that fermented cabbage may help combat bloating in people with irritable bowel syndrome. If gas production is pronounced, it is advisable to consult a doctor.
Recommendations for Consuming Sauerkraut
To maximize benefits and avoid harm, it is sufficient to consume 1 to 3 tablespoons of sauerkraut per day. If you eat cabbage several times a week, the portion can be increased to 50–100 g.
Sauerkraut can be stewed, added to soups and other hot dishes; however, heating reduces the content of beneficial bacteria and valuable substances. Therefore, it is best to consume the product as a side dish or ingredient for salads.
Adding vegetable oil improves the absorption of fat-soluble vitamins (A, K2).
Store sauerkraut in the refrigerator, and after opening the package, consume it within 3–4 days.
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