Benefits of Sauerkraut (fermented raw cabbage) what is it and nutritional value?

-
    WHAT IS IT ?
Fermented raw cabbage with a unique sour flavour 
The name is German where is very famous 
but originally comes from Asia 
similar to Kimchi (Korea) or Brovada (North Italy)


BENEFITS:

  • Fermentation makes more available the minerals and vitamins, especially Vitamin C and K 

  • The unpasteurised version keeps the alive probiotics lactobacilli and fibres which help to promote a healthy bowel 

  • The enzymes contained help to breakdown food easily and make it more digestible 



NUTRITIONAL VALUE per 100 gr:

- Kcal 19

- Carbs  4.3 gr which 

2.9 gr are Fibers

1.8 gr are Sugars

- Fat 0.1 gr

- Protein 0.9 gr

-  Vitamins:  C and K (relevant amounts) and B6 (small amounts)

- Minerals: Calcium, Iron and Magnesium (small amounts)

No Cholesterol or Saturated fats 


DISADVANTAGES:

High in sodium so not recommend if you are trying to reduce the intake of this mineral.

So this is another option to introduce in your veggies choices once in a while. 



Via Pixabay



Comments

Post a Comment

Popular posts from this blog

Doing groceries during a lockdown or quarantine and alternatives when the shelves in the groceries are empty

-
Image
These are challenging times to make dietetic changes, because of the Covid-19 outbreak people started to panic buying , leaving the shelves empties so some patients shared their feelings with me on how hard is now to find the product they are looking for and to make a healthy choice when actually there are no choices left on the shelves of the groceries. So let's find some practical solution in this kind of situation, and I really hope that this post will be used just for this time during the Coronavirus outbreak and will not be necessary again in the future, because the situation as we can all agree is not the best. FIRST SOLUTION: Convenient store/ ethnic shops Majority of people prefer to do their groceries in traditional supermarkets chains because they can find more products and branded products too, but that's why during this time the convenient store or the ethnic shop could be still full of products because is not the first choice when we think on where to do...
Read more

The importance of COPPER, where to find this mineral in your food intake and how to understand if you have a deficiency and enhance the absorption of it

-
Image
 Let's start by explaining the reason why this mineral is important: - Is considered one of the "brain food" due to its role in the daily brain activities especially oxygen consumption and transport - Supports our immune system and metabolism again in the daily activities that our body has to maintain  - It helps to maintain healthy skin tissues and collagen production  - Antioxidant action so it reduces the free radicals production  Is not produced by the body so we have to introduce that with our food intake When the storage in our body is not enough, we might experience some deficiency symptoms  Deficiency symptoms: - Fatigue caused by a reduced energy production which copper is directly involved - Weak immune system with more frequent sicknesses and to be more sensitive to cold temperatures   - Learning and memory difficulties, this mineral is involved in the energy production in the whole body, included the brain  - Premature grey hair and pale sk...
Read more

GL - Glycemic Load what is it, how to calculate this for each food and why can be more accurate than the GI - Glycemic Index

-
Image
Similar to the GI we can divide food based on GL that can be: LOW:  under 10 MEDIUM: 11-19 HIGH: over 20   In the previous post we discussed about the GI - Glicemic Index and you might have noticed that sometimes could be confusing and has some flows : - It doesn't consider a portion of that food , so is just giving a generic number to it and sometimes is not that accurate - An example is: watermelon which appears to have a high GI but is actually not becuase it reaches that level only with a very large portion  - GI is a good way to make quick food choices but GL is more accurate and is the next step for a better understanding on what kind of food choices to make - The preparation and other ingredients change the GI for example fibers or a longer cooking method will lower the GI level from the one you will see reported officially There are many tables you can find online basically for any kind of food and here some: http://dietdatabase.com/glycemic-index-an...
Read more