Sauerkraut - composition, benefits and rules of use

Sauerkraut is a national Russian product. Cabbage is used in salads, side dishes, served with meat and fish dishes, and it is also good for health. Sauerkraut is notable for the fact that during the process of lactic acid fermentation, the amount of substances valuable to the body is not reduced - on the contrary, probiotics important for digestion are formed. The beneficial properties of the product do not end there.

From the article you will learn what the calorie content of sauerkraut is, what vitamins and microelements it contains, what the benefits of the product are and whether there are any contraindications for use.

How many calories are in sauerkraut and what is the composition

White cabbage has low calorie content. Depending on the variety, growing and storage conditions, 100 g contains 23-27 kcal, proteins - 1.8 g, fats - 0.1 g, carbohydrates - 3.0 g. The nutritional value of sauerkraut increases if you make a salad from it with the addition of sunflower oil and sugar.

Thus, the content of KBJU in a 100 g serving is:

• calorie content - 77.8 kcal;
• proteins - 1.6 g;
• fats - 3.1 g;
• carbohydrates - 11.6 g.

In addition, you can add fresh or soaked apples, onions, cranberries, celery, lingonberries, carrots, beets, and capsicums to the cabbage. Any of the ingredients increases the nutritional value of the product to a greater or lesser extent.

In addition to the fact that sauerkraut has excellent dietary and taste qualities, it is a diverse vitamin and mineral complex.

The product contains:

• water;
• alimentary fiber;
• ash;
• water;
• Sahara;
• vitamin A;
• beta-carotene;
• B vitamins: B1, B2, B3, B4, B5, B6, B9;
• vitamin C;
• vitamin E;
• vitamin K;
• vitamin PP;
• trace elements: iron, manganese, copper, iodine, aluminum, cobalt, selenium, fluorine, zinc;
• macroelements: potassium, calcium, sodium, magnesium, sulfur, phosphorus;
• omega-3 and omega-6 fatty acids;
• organic acids: formic, malic, citric, gluconic, succinic, caffeic, chlorogenic, ferulic, tartronic.

If during the storage of fresh white cabbage the content of vitamins and minerals decreases, then during its lactic acid fermentation the chemical composition remains unchanged, as well as the benefits for the body.

For reference. Table salt and lactic acid have a preservative effect - they suppress the activity of harmful microorganisms, due to which the shelf life increases without loss of taste, nutritional and beneficial properties.

Is sauerkraut healthy?

In moderation, sauerkraut will only benefit the body. First of all, it is a storehouse of plant carbohydrates and proteins, vitamins, micro- and macroelements, fiber and other components necessary to maintain and stimulate vital processes.

Cabbage is of particular value in winter and spring, when the choice of vegetables and fruits is limited - most of them have lost their beneficial substances during storage or were grown in greenhouses using growth stimulants and chemical protection agents.

Benefits for the human body

Sauerkraut has a beneficial effect on the entire body and supports the proper functioning of many systems and organs. A variety of biological active components have anti-inflammatory, antioxidant, diuretic, and choleretic effects. Vitamin C protects against infections, strengthens the immune system, and helps resist colds.

By regularly consuming this cabbage, you don’t have to worry about the health of the nervous system: it contains B vitamins - vital substances for the body, in particular the brain. Their functions are varied:

• protect against the negative effects of stress on the body;
• activate mental abilities;
• improve memory, increase concentration;
• strengthen the density of blood vessels and small capillaries;
• reduce manifestations of asthenia, apathy, agitation;
• have a positive effect on sleep quality.

100 g of product contains 16 mg of magnesium. This is an important substance for the whole body, which provides cells with energy, is involved in metabolic processes, eliminates vascular spasm, normalizes heart rate, and stimulates blood circulation. In people suffering from diabetes, magnesium stabilizes blood glucose levels, thereby reducing the likelihood of new relapses and progression of the disease.

Sauerkraut is important for the prevention of digestive diseases. Its benefits are associated with the presence of lactic acid in the composition - it maintains the balance of intestinal microflora, prevents putrefactive processes and, together with fiber, enhances intestinal motility.The consequence of this is a gentle and painless cleansing of the body from waste and toxins, normalization of stool, reduction of cholesterol and glucose levels in the blood, and improvement of metabolic processes.

Fiber gives a long-lasting feeling of fullness, slows down the absorption of fats and carbohydrates, which is extremely important and useful when losing weight. Under the influence of gastric juice, fiber swells and occupies all the free space in the gastrointestinal tract, due to which there is no feeling of hunger for a long time, and the need for snacks disappears.

Important. Fiber also stimulates motor activity, increases endurance and performance. Thus, more energy is consumed than is supplied from food, the body begins to use up fat reserves, resulting in weight loss.

The anti-sclerotic effect of sauerkraut is associated with the presence of tartronic acid, which makes this product indispensable for people who have impaired blood supply to any organ or tissue.

Tartronic acid activates cerebral blood flow, increases the content of glucose and oxygen in the blood, restores metabolic processes, thereby reducing the likelihood of blood clots and cell death. Therefore, sauerkraut is especially useful for the treatment and prevention of cerebral stroke, atherosclerosis, cerebral ischemia, and thromboembolism.

Sauerkraut is a powerful antioxidant that slows down the aging process, inhibits oxidative reactions, protects cells from the harmful effects of radicals, and prevents the growth and development of cancerous tumors.

For reference. European scientists have concluded that regular consumption of sauerkraut reduces the likelihood of developing cancer pathologies of the stomach, intestines, prostate and breast.

The benefits of sauerkraut for men are obvious. Zinc and selenium stimulate testosterone production. This is the main male sex hormone that affects the development of bone and muscle tissue, regulates libido and sexual health. Potassium and magnesium maintain the smooth muscles of the penis in tone, vitamins and fatty acids activate local metabolism, provide adequate nutrition to the cavernous tissues, which prevents the development of urological diseases and impotence.

Cabbage is no less useful for women's health. The complex of vitamins and minerals has a beneficial effect on the condition of the skin, hair and nails, supports the proper functioning of the organs of the reproductive system, slows down the onset of menopause, and facilitates menopause. During pregnancy This is an additional source of folic acid, without which the full growth and development of tissues and organs of the embryo is impossible.

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For the intestines

Cabbage contains a large amount of plant fiber, which makes it a valuable product for the digestive system. This component supports the health of the gastrointestinal tract, stimulates intestinal functions and promotes its natural cleansing. Due to hygroscopicity, dietary fiber swells in the intestines and, like a sponge, absorbs toxins, toxic substances and other harmful compounds, which are then removed from the body. Cabbage normalizes metabolism, forms favorable intestinal microflora, and supports gastrointestinal functions.

The components of the composition directly affect the factors for the development of diseases of the gastrointestinal tract:

• protect against infections;
• ensure complete absorption of nutrients necessary for stable intestinal function;
• restore impaired enzyme functions;
• regulate the metabolism of cholesterol and bile acids;
• normalize the enzymatic breakdown of proteins, fats and carbohydrates;
• improve amino acid synthesis;
• reduce vascular permeability for penetration and damage of cells by toxic substances.

Regular consumption of the product heals the body, prevents the development of diabetes, diseases of the digestive system, and obesity. In the acute period of gastrointestinal diseases, this product is excluded from the diet, as it enhances intestinal motility and fermentation processes.

For the liver

The benefits of sauerkraut for the liver are associated with the presence of vitamin K, which is responsible for the proper functioning of this organ, and vitamin E, which promotes the absorption and digestion of food and relieves stress on the liver. Cabbage is rich in sulfur, its main functions are the neutralization and removal of toxins, poisons, allergens, final and intermediate metabolic products from the body.

It is a source of antioxidants, thanks to which regular consumption of cabbage prevents oxidation and cell damage and restores the functions of hepatocytes. These are liver parenchyma cells that stimulate the process of bile formation, take part in the transformation of proteins, carbohydrates, and the production of cholesterol.

What else is sauerkraut good for the liver:

1. Potassium and magnesium reduce the risk of damage to liver cells, and in case of existing diseases, they prevent possible complications.
2. Omega-3s preserve cell membranes and protect cells from death.
3. Amino acids reduce the amount of toxins and regulate the concentration of cholesterol in the blood.
4. Vitamin C improves the liver's self-cleansing processes.

During the acute period of liver disease, adjustments are made to the diet: sauerkraut, like other marinades, and hot spices are excluded. The fact is that these products increase bile secretion, which is accompanied by such unpleasant symptoms as pain in the hypochondrium, colic, and increased gas formation.

Uses other than food

Possessing a wide range of pharmacological activity, sauerkraut has found wide use in alternative medicine for the treatment and prevention of various diseases and conditions.

Attention. Cabbage cannot be considered as the main method of therapy, since the natural plant components of the vegetable are not effective enough to withstand serious pathological processes.

Sauerkraut enhances the effect of conservative procedures, reduces the need for medications, shortens treatment time, and saturates the body with vitamins and minerals. Sauerkraut brine is used as a medicinal raw material.

The juice is especially useful for people diagnosed with digestive problems. Brine contains less fiber and does not affect intestinal motility; its consumption is not accompanied by increased gas formation or bloating.

For what diseases is it used?

The list of conditions and diseases when sauerkraut can be useful is very diverse:

• liver diseases: toxic, viral and alcoholic hepatitis, liver intoxication, organ dysfunction;
• diseases of the digestive system: dysbacteriosis, gastritis with low acidity;
• diseases of the heart and blood vessels: atherosclerosis, hypertension, ischemia, myocardial infarction, thrombosis;
• neurological disorders;
• oncological diseases;
• physical stress;
• avitaminosis;
• bronchial asthma;
• allergy;
• constipation;
• obesity;
• diabetes.

Cabbage is especially useful for older people, children and teenagers. The calcium contained in the composition ensures adequate mineralization of teeth, growth and formation of bone tissue, and in the elderly it prevents a decrease in strength and increased fragility of bones.

Cabbage brine is a proven hangover cure. It also helps get rid of edema, restore heart rhythm, reduce high blood pressure, and replenish vitamin and mineral deficiencies in the body.

In cosmetology

Sauerkraut and brine are popular cosmetic products. Active biological components have a beneficial effect on the skin:

• retinol slows down the aging process and has regenerative properties;
• Vitamin E stimulates collagen production, which prevents the appearance of early wrinkles;
• antioxidants smooth the skin epidermis and prevent the formation of new acne;
• folic acid protects against the negative effects of environmental factors, UV rays, and prevents the appearance of age spots;
• Vitamin K strengthens vascular walls, normalizes blood circulation, and neutralizes dark circles under the eyes.

With regular use, the food product solves several problems at the same time: eliminates dryness and flaking, tones, relieves inflammation, regulates the functioning of the sebaceous glands, and reduces the appearance of age spots.

The benefits of cabbage brine for hair are obvious. They lubricate the scalp with baldness, seborrhea, to strengthen the roots and activate hair growth. At the same time, the hair becomes soft, silky, the skin is restored, and dandruff disappears.

For weight loss

This is an indispensable product for those who want to get in shape after periods of overeating or get rid of extra centimeters on the waist and hips. It is consumed as an independent product with a small amount of vegetable oil, in various salads, and served as a side dish for meat and poultry.

There are many varieties sauerkraut diet, ranging from gentle options, in which the diet, in addition to cabbage, contains other products from the list of permitted ones, to more stringent ones, when the basis of the diet is sauerkraut + a lot of free liquid.

Strict diets are unbalanced in nutritional nutrients, so they should not last more than 3 days. If you aim to maintain a dietary regime for longer, it is recommended to expand your diet, mainly with fresh fruits and vegetables, herbs, low-fat meats, poultry and fish, and cereals. This diet can be designed for 3, 5, 7, 10 and 14 days. By reducing the daily calorie content to 1200-1400 kcal for women, and 1600-1800 kcal for men, weight loss occurs quite quickly, but is safe in terms of maintaining health.

The cabbage diet menu depends on gastronomic preferences, desired results and financial capabilities.With any diet option, sweets, salt and sugar, flour, white bread, smoked foods, semi-finished products, fatty meats, poultry and fish, canned food, pickles, alcohol, and sweet carbonated drinks are completely excluded from the diet.

Advice. It is advisable to avoid spices and seasonings that increase appetite. When you feel hungry, choose dried fruits, fruits (except bananas and grapes), and low-fat dairy products as a snack.

During the cabbage diet and upon its completion, it is important to drink at least 1.5-2 liters of free liquid per day. This can be still mineral water, weak black/green tea without sugar, freshly squeezed vegetable and fruit juices, herbal infusions, decoctions.

The effectiveness of the weight loss process directly depends on the individual, the characteristics of the body and metabolism, and the ability to strictly follow the chosen diet plan. On average, you can reduce body weight by 0.5-0.7 kg per day. More rapid weight loss is fraught with metabolic disorders, the development of new diseases or exacerbation of old chronic pathologies.

In order to maintain the results obtained and prevent the rapid return of lost kilograms, the correct exit from the diet is important. To do this, previously prohibited foods are introduced in small portions and one every day, starting with cereal products and ending with meat/fish dishes. It is recommended to continue to drink plenty of fluids, limit salt, sugar, and alcohol.

Why is sauerkraut dangerous?

On the Internet you can find different reviews about sauerkraut, both in terms of weight loss and the effect of the product on systems and organs.The benefits and harms of sauerkraut for the body directly depend on the variety and quality of the main ingredient and method of consumption. The daily norm without the risk of developing adverse reactions ranges from 100-200 g of the product, depending on the conditions of the gastrointestinal tract and age.

Long-term and heavy use can worsen overall health and provoke problems such as bloating, heartburn, pain in the lower abdomen, and diarrhea. The product contains quite a lot of salt, which disrupts the outflow of fluid, which causes swelling of the body, increased blood pressure, and provokes the development of cardiovascular diseases.

Other undesirable reactions caused by excessive consumption of sauerkraut include osteoporosis (decreased bone density), disruption of the digestive system, allergic reactions in the form of rashes, peeling of the skin, and urticaria.

Even such a healthy vegetable has contraindications:

• individual intolerance to the product;
• severe urolithiasis;
• dysfunction of the liver and kidneys;
• low blood pressure;
• Gastrointestinal diseases, especially in the acute stage: stomach and duodenal ulcers, gastritis, colitis.

Due to the fact that sauerkraut removes iodine from the body, people with thyroid problems should limit its amount in the diet.

Conclusion

Sauerkraut is a year-round and affordable product that is especially popular in winter as a source of vitamins, micro- and macroelements. In addition to excellent taste, it has low calorie content, which allows the product to be used in dietary nutrition.In folk medicine, sauerkraut is used to treat and prevent various painful conditions.