Kimchi is a spicy yet, tasty food that has been a staple in the Korean diet for centuries. It contains varying selections of food including red peppers, cabbage, scallions, onions, garlic, and salt. Additionally, it offers a fantastic source of probiotics that improve your health and wellbeing.
Kimchi can also improve levels of good bacteria in the gut, due to the numerous medicinal properties it contains. Namely, it prevents nutrient deficiencies, obesity, treats tooth decay, and relieves symptoms such as constipation and diarrhea.
According to the Chungnam National University, this is an effective way to prevent cancer, detoxify the kidneys, liver, and small intestine.
Here is the impressive nutritional value of Kimchi to restore gut health:
- Vitamin A 805 IU – 16% RDA
- Vitamin C 4.4 mg – 7% RDA
- Omega-3 fatty acids -25.6 mg
- Omega-6 fatty acids -137 mg
- Vitamin E 0.5 mg – 2% RDA
- Vitamin K 7.5 mcg – 9% RDA
- Thiamin -3% RDA
- Riboflavin – 2% RDA
- Vitamin B6 0.1 mg – 5% RDA
- Folate 29.5 mcg – 7% RDA
- Choline- 2 mg
- Calcium 22.2 mg – 2% RDA
- Iron 0.7 mg – 4% RDA
- Magnesium 12.4 mg – 3% RDA
- Phosphorus 20.1 mg – 2% RDA
- Potassium 84.2 mg – 2% RDA
- Manganese 0.2 mg – 9% RDA
Here’s how to prepare the ancient anti-inflammatory recipe to restore gut health:
- 1 medium head of napa or green cabbage, shredded
- 3 cloves garlic, crushed
- 1 tablespoon ginger root, grated
- 1 cup carrots, shredded
- ¼ cup water kefir
- ½ teaspoon or more Korean red chili pepper powder or regular red chili pepper flakes
- 1 bunch of green onions, sliced
- ½ tablespoon of sea salt
At first, combine all ingredients in a bowl and cover for 30 minutes. Then, mash the mixture with a potato masher or with the back of a spoon until it gets juicy. Now transfer the mixture to a jar and press the ingredients so that the liquid comes to the top, covering the kimchi. Leave 1 inch of space in the jar, close the lid.
Let the jar sit on kitchen counter for 3-7 days, while checking the liquid level daily. You should always have liquid covering the kimchi.
Kimchi is always a good addition to salads, can be eaten alone or used as a side dish. Or you can serve it on top of any dish or even prepare it into a soup.