9 Surprising Benefits of Kimchi
As this fungus may be developing resistance to antibiotics, many researchers are looking for natural treatments.
Health Benefits of Kimchi
Kimchi, the national food of South Korea, is a spicy pickled vegetable dish. Kimchi is traditionally made by combining cabbage, scallions, or radishes in a brine with garlic, ginger, chili pepper, and fish sauce, and allowing the ingredients to ferment. Kimchi has a rich history in South Korea dating back more than two thousand years.
Traditionally, kimchi is fermented in cool pits in the ground to help control the speed at which bacteria can grow. Properly made, kimchi can help preserve vegetables all year long. Kimchi is a crunchy, flavorful food that can provide impressive health benefits.
Health Benefits
The vitamins, minerals, and antioxidants in kimchi can provide important health benefits. Choline, which is found in kimchi, is a natural compound vital for maintaining your cells, your muscles, your nervous system, and even your mood. Choline is also important for maintaining your memory.
Kimchi is also rich in vitamin K, which helps your blood clot and keeps your bones from becoming brittle.
Some other health benefits of kimchi include:
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Kimchi is a fermented food, which makes it an excellent probiotic. The same lactobacilli bacteria found in yogurt and other fermented dairy products are also found in kimchi. Consuming the so-called “good bacteria” in kimchi can help you maintain a healthy digestion.
Eating the probiotics found in fermented food can help reduce the negative symptoms of many gastrointestinal disorders, such as Irritable Bowel Syndrome and colon inflammation. Maintaining a healthy gut flora is important to your overall health.
Protect Your Heart
Probiotics have been shown to improve heart health by reducing cholesterol and inflammation. Studies show that kimchi can also reduce your risk of atherosclerosis through its antioxidant, anti-inflammatory, and cholesterol-lowering properties.
Immune System Support
Early research indicates kimchi may be able to strengthen your immune system. The bacteria that help ferment kimchi have been connected to improved immune function and lower levels of inflammation triggered by disease. The vitamin C found in kimchi can also help boost your immune health.
Nutrition
Kimchi is full of beta-carotene and other antioxidant compounds that can help reduce the risk of serious health conditions such as stroke, cancer, diabetes, and heart disease.
Kimchi is also an excellent source of:
Nutrients per Serving
A one-cup serving of kimchi contains:
- Calories: 23
- Protein: 1 gram
- Fat: Less than 1 gram
- Carbohydrates: 4 grams
- Fiber: 2 grams
- Sugar: 2 grams
Things to Watch Out For
Kimchi’s status as a probiotic is helpful for many people, but it still contains live bacteria. The bacteria used to ferment kimchi are safe to consume. However, if kimchi is not properly prepared or stored, the fermentation process can cause food poisoning. As a result, people with compromised immune systems should take caution when eating kimchi or other fermented foods.
How to Prepare and Eat Kimchi
There are plenty of recipes for making your own kimchi at home.
The most important part of making kimchi is keeping it at a cool, stable temperature to allow it to ferment before unwanted bacteria can grow. You can also buy kimchi at many grocery stores, Korean markets, and health food stores.
Kimchi can be eaten on its own, as a side dish, or as an ingredient in other foods. Its spicy, tangy flavor is an excellent complement to savory foods, and it’s often paired with rich dishes to add contrast to a meal.
Here are some ways to add kimchi to your diet:
- Mix kimchi into savory dishes like hash browns or potato pancakes.
- Use kimchi as a filling in an omelet.
- Make bibimbap with kimchi.
- Stir kimchi into homemade fried rice or any savory grain bowl.
- Add kimchi as an ingredient on your next sandwich.
Show Sources
Cooks Illustrated: “Understanding Kimchi.”
Epidemiology and Infection: “Outbreak of enterotoxigenic Escherichia coli O169 enteritis in schoolchildren associated with consumption of kimchi, Republic of Korea, 2012.”
FoodData Central: “Kimchi.”
Journal of Medicinal Food: “Beneficial Effects of Kimchi, a Korean Fermented Vegetable Food, on Pathophysiological Factors Related to Atherosclerosis.”
Journal of Microbiology and Technology: “Different immune regulatory potential of Lactobacillus plantarum and Lactobacillus sakei isolated from Kimchi.”
National Institutes of Health: “Choline.”
National Institutes of Health: “Vitamin K.”
New World Encyclopedia: “Kimchi.”
Nutrients: “Vitamin C and Immune Function.”
Nutrition Reviews: “Effect of probiotics on biomarkers of cardiovascular disease: implications for heart-healthy diets.”
PLoS One: “A meta-analysis of probiotic efficacy for gastrointestinal diseases.”
9 Surprising Benefits of Kimchi
Historically, it hasn’t always been possible to grow fresh vegetables throughout the year.
Therefore, people have developed food preservation methods, such as pickling and fermentation — a process that uses enzymes to create chemical changes in food.
Kimchi is a traditional Korean dish made with salted fermented vegetables. It typically contains cabbage and seasonings like sugar, salt, onions, garlic, ginger, and chili peppers.
It may also boast other vegetables, including radish, celery, carrot, cucumber, eggplant, spinach, scallions, beets, and bamboo shoots.
Though kimchi is usually fermented for a few days to a few weeks before serving, it can be eaten fresh, or unfermented, immediately after preparation.
This dish is not only delectable but also offers many health benefits ( 1 , 2 , 3 ).
Here are 9 unique benefits of kimchi.
Kimchi is packed with nutrients while being low in calories.
On its own, Chinese cabbage — one of the main ingredients in kimchi — boasts vitamins A and C, at least 10 different minerals, and over 34 amino acids ( 3 ).
Since kimchi varies widely in ingredients, its exact nutritional profile differs between batches and brands. All the same, a 1-cup (150-gram) serving contains approximately ( 4 , 5 ):
Many green vegetables are good sources of nutrients like vitamin K and riboflavin. Because kimchi often comprises several green veggies, such as cabbage, celery, and spinach, it’s typically a great source of these nutrients.
Vitamin K plays an important role in many bodily functions, including bone metabolism and blood clotting, while riboflavin helps regulate energy production, cellular growth, and metabolism ( 6 , 7 ).
What’s more, the fermentation process may develop additional nutrients that are more easily absorbed by your body ( 8 , 9 , 10 ).
summary
Kimchi has an excellent nutritional profile. The dish is low in calories but packed with nutrients like iron, folate, and vitamins B6 and K.
The lacto-fermentation process that kimchi undergoes makes it particularly unique. Fermented foods not only have an extended shelf life but also an enhanced taste and aroma ( 11 ).
Fermentation occurs when a starch or sugar is converted into an alcohol or acid by organisms like yeast, mold, or bacteria.
Lacto-fermentation uses the bacterium Lactobacillus to break sugars down into lactic acid, which gives kimchi its characteristic sourness.
When taken as a supplement, this bacterium may offer several benefits, including treating conditions like hay fever and certain types of diarrhea ( 12 , 13 , 14, 15 ).
Fermentation also creates an environment that allows other friendly bacteria to thrive and multiply. These include probiotics, which are live microorganisms that offer health benefits when consumed in large amounts ( 16 , 17 ).
In fact, they’re linked to the prevention and treatment of several conditions, including:
- certain types of cancer ( 18 , 19 , 20 )
- the common cold ( 21 )
- constipation ( 22 )
- gastrointestinal health ( 11 , 23 , 24, 25 , 26 )
- heart health ( 27 )
- mental health ( 28 )
- skin conditions ( 29 , 30 , 31 , 32 )
Keep in mind that many of these findings are related to high-dose probiotic supplements and not the amounts found in a typical serving of kimchi.
The probiotics in kimchi are believed to be responsible for many of its benefits. Nonetheless, more research on the specific effects of probiotics from fermented foods is needed ( 9 , 33 , 34 ).
summary
Fermented foods like kimchi offer probiotics, which may help prevent and treat several conditions.
The Lactobacillus bacterium in kimchi may boost your immune health.
In a study in mice, those injected with Lactobacillus plantarum — a specific strain that’s common in kimchi and other fermented foods — had lower levels of the inflammatory marker tumor necrosis factor alpha (TNF alpha) than the control group ( 35 ).
Because TNF alpha levels are often elevated during infection and disease, a decrease indicates that the immune system is working efficiently ( 36 , 37 ).
A test-tube study that isolated Lactobacillus plantarum from kimchi likewise demonstrated that this bacterium has immune-enhancing effects ( 38 ).
Though these results are promising, human research is needed.
summary
A specific strain of Lactobacillus found in kimchi may boost your immune system, though further research is necessary.
Probiotics and active compounds in kimchi and other fermented foods may help fight inflammation ( 39 , 40 ).
For example, a mouse study revealed that HDMPPA, one of the principal compounds in kimchi, improved blood vessel health by suppressing inflammation ( 41 ).
In another mouse study, a kimchi extract administered at 91 mg per pound of body weight (200 mg per kg) daily for 2 weeks lowered levels of inflammation-related enzymes ( 42 ).
Meanwhile, a test-tube study confirmed that HDMPPA displays anti-inflammatory properties by blocking and suppressing the release of inflammatory compounds ( 43 ).
However, human studies are lacking.
summary
HDMPPA, an active compound in kimchi, may play a large role in reducing inflammation.
Chronic inflammation is not only associated with numerous illnesses but also accelerates the aging process.
Interestingly, kimchi possibly prolongs cell life by slowing this process.
In a test-tube study, human cells treated with kimchi demonstrated increased viability, which measures overall cell health, as well as showed an extended life span regardless of their age (44).
Still, overall research is lacking. Many more studies are needed before kimchi can be recommended as an anti-aging treatment.
summary
A test-tube study indicates that kimchi may slow the aging process, though more research is necessary.
Kimchi’s probiotics and healthy bacteria may help prevent yeast infections.
Vaginal yeast infections occur when the Candida fungus, which is normally harmless, multiplies rapidly inside the vagina. Over 1.4 million people in the United States are treated for this condition each year ( 45 ).
As this fungus may be developing resistance to antibiotics, many researchers are looking for natural treatments.
Test-tube and animal studies suggest that certain strains of Lactobacillus fight Candida. One test-tube study even found that multiple strains isolated from kimchi displayed antimicrobial activity against this fungus ( 46 , 47 , 48 ).
Regardless, further research is necessary.
summary
Probiotic-rich foods like kimchi may help prevent yeast infections, though research is in the early stages.
Fresh and fermented kimchi are both low in calories and may boost weight loss ( 49 ).
A 4-week study in 22 people with excess weight found that eating fresh or fermented kimchi helped reduce body weight, body mass index (BMI), and body fat. Additionally, the fermented variety decreased blood sugar levels ( 50 ).
Keep in mind that those who ate fermented kimchi displayed significantly greater improvements in blood pressure and body fat percentage than those who ate the fresh dish ( 50 ).
It’s unclear which properties of kimchi are responsible for its weight loss effects — though its low calorie count, high fiber content, and probiotics could all play a role.
summary
Though the specific mechanism isn’t known, kimchi may help reduce body weight, body fat, and even blood pressure and blood sugar levels.
Research indicates that kimchi may reduce your risk of heart disease ( 51 ).
This may be due to its anti-inflammatory properties, as recent evidence suggests that inflammation may be an underlying cause of heart disease ( 52 , 53 , 54 ).
In an 8-week study in mice fed a high cholesterol diet, fat levels in the blood and liver were lower in those given kimchi extract than in people in the control group. In addition, the kimchi extract appeared to suppress fat growth ( 55 ).
This is important, as the accumulation of fat in these areas may contribute to heart disease.
Meanwhile, a weeklong study including 100 people found that eating 0.5–7.5 ounces (15–210 grams) of kimchi daily significantly decreased blood sugar, total cholesterol, and LDL (bad) cholesterol levels — all of which are risk factors for heart disease ( 56 ).
All the same, more human research is needed.
Summary
Kimchi may lower your risk of heart disease by reducing inflammation, suppressing fat growth, and decreasing cholesterol levels.
Though preparing fermented foods may seem like a daunting task, making kimchi at home is fairly simple if you adhere to the following steps ( 3 ):
- Gather ingredients of your choice, such as cabbage and other fresh vegetables like carrot, radish, and onion, along with ginger, garlic, sugar, salt, rice flour, chili oil, chili powder or pepper flakes, fish sauce, and saeujeot (fermented shrimp).
- Cut and wash the fresh vegetables alongside the ginger and garlic.
- Spread salt in between the layers of cabbage leaves and let it sit for 2–3 hours. Turn the cabbage every 30 minutes to evenly distribute the salt. Use a ratio of 1/2 cup (72 grams) of salt to every 6 pounds (2.7 kg) of cabbage.
- To remove the excess salt, rinse the cabbage with water and drain it in a colander or strainer.
- Mix the rice flour, sugar, ginger, garlic, chili oil, pepper flakes, fish sauce, and saeujeot into a paste, adding water if necessary. You can use more or less of these ingredients depending on how strong you want your kimchi to taste.
- Toss the fresh vegetables, including the cabbage, into the paste until all of the veggies have been fully coated.
- Pack the mixture into a large container or jar for storage, making sure to seal it properly.
- Let the kimchi ferment for at least 3 days at room temperature or up to 3 weeks at 39°F (4°C).
To make a version that’s suitable for vegetarians and vegans, simply leave out the fish sauce and saeujeot.
If you prefer fresh over fermented kimchi, stop after step 6.
If you choose fermentation, you’ll know that it’s ready to eat once it starts to smell and taste sour — or when small bubbles begin to move through the jar.
After fermentation, you can refrigerate your kimchi for up to 1 year. It will continue to ferment but at a slower rate due to the cool temperature.
Bubbling, bulging, a sour taste, and a softening of the cabbage are perfectly normal for kimchi. However, if you notice a foul odor or any signs of mold, such as a white film atop the food, your dish has spoiled and should be thrown out.
summary
Kimchi can be made at home using a few simple steps. Typically, it needs to ferment 3–21 days depending on the surrounding temperature.
In general, the biggest safety concern with kimchi is food poisoning ( 3 ).
Recently, this dish has been linked to E. coli and norovirus outbreaks ( 57 , 58 ).
Even though fermented foods don’t typically carry foodborne pathogens, kimchi’s ingredients and the adaptability of pathogens mean that it’s still vulnerable to them.
As such, people with compromised immune systems may want to practice caution with kimchi.
Also, the nitrite content of kimchi varies by the type and how it’s prepared. Depending on the preparation, you can minimize the nitrite content (59).
Furthermore, the histamine content of kimchi varies by the product and how it’s produced ( 60 ).
That said, purchasing the kimchi from a reliable source and correctly storing the kimchi can minimize the risk of any adverse effects.
Finally, although people with high blood pressure may have concerns about this dish’s high sodium content, a study in 114 people with this condition showed no significant relationship between kimchi intake and high blood pressure (61).
Summary
Kimchi has very few risks. Nonetheless, this dish has been tied to outbreaks of food poisoning, so people with compromised immune systems may want to use extra caution.
Kimchi is a sour Korean dish often made from cabbage and other vegetables. Because it’s a fermented food, it boasts numerous probiotics.
These healthy microorganisms may give kimchi several health benefits. It may help regulate your immune system, promote weight loss, fight inflammation, and even slow the aging process.
If you enjoy cooking, you can even make kimchi at home.
Last medically reviewed on January 15, 2021
How we reviewed this article:
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
