Kohlrabi: Health Benefits
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The scientific name of the kohlrabi is Brassica oleracea var. Gongylodes. Cooked kohlrabi is similar in taste to cauliflower. Raw kohlrabi tastes like spicy celery. The kohlrabi variety was grown from collard greens as early as the 16th century. Marrow cabbage gets a thick stalk that is suitable for consumption. The turnip of the kohlrabi grows above ground and is, just like with collard greens, a thickening of the stem. The kohlrabi has been specially cultivated for a moderate climate. This plant likes a nutrient-rich and moist soil. Kohlrabi is not only very tasty, it also offers many health benefits.
Nutritional value of kohlrabi
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The kohlrabi contains many nutrients that are important for your overall health. It is a tasty vegetable that can be eaten in many ways. For example, the kohlrabi can be consumed raw as part of salads. In addition, the kohlrabi is also used cooked in richly filled soups, in the main course in a stewed form or as a stuffed vegetable. 100 grams of raw kohlrabi provides only 27 kcal (29 kcal cooked) and is rich in vitamin B, vitamin C, potassium and magnesium.
Health benefits of kohlrabi
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Source of energy Potassium is an important mineral that your body needs to perform optimally. Potassium is important for the functioning of your muscles, for a good heart function and for the pulse transmission in your nerves. In addition, kohlrabi is rich in B vitamins that are known to be important for cellular metabolism. Raw and cooked kohlrabi is a source of the following B vitamins: B1, B3 and B5. Vitamin B1 (thiamine: 4% RDA raw, 3% cooked with 100 grams of kohlrabi) plays a role in the conversion of carbohydrates into energy. Vitamin B3 (3% RDA for 100 grams of raw or cooked kohlrabi) also plays a role in the synthesis of enzymes that release energy from your diet. Vitamin B5 (pantothenic acid 3% RDA for 100 grams of raw or cooked kohlrabi) is also important in the conversion of fats and sugars into energy.
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Protection against oxidative stress and aging process delay
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Antioxidants protect your body against oxidative damage from free radicals. Kohlrabi is full of anthocyanins, carotenoids and isothiocyanates that play the role of antioxidants. Antioxidants have a protective effect against the damage caused by free radicals. They prevent the formation of cell mutations that can form cancer. In addition, raw kohlrabi provides 62 mg of vitamin C (75% RDA) and 100 grams of boiled kohlrabi per 100 grams of 65% of the RDA for vitamin C. Vitamin C provides a good immune system and also promotes the production of collagen. This prevents the formation of wrinkles and other visible signs of aging.
Reduces the risk of lung and colon cancer
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Kohlrabi belongs to the cruciferous vegetables. These vegetables contain glucosinolates. Glucosinolates have a protective effect against carcinogenic substances. They prevent mutations in cells that give a high risk of cancer. Adding raw or cooked kohlrabi to your diet will reduce the risk of lung and colon cancer.
Helps with weight loss
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Kohlrabi is full of fiber that provides a long lasting feeling of fullness. To prevent snacking between meals, you can use kohlrabi as a side dish. Eating fewer snacks in between helps you lose weight healthily. Eating vegetables is a healthy way to lose weight because vegetables are generally low in calories and full of vitamins and minerals.
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Healthy digestion
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Healthy digestion is of paramount importance to your health as you are able to obtain all the nutrients from your food in an optimal way. Cruciferous vegetables, including kohlrabi, are very high in fiber, which contributes to a healthy digestion through a rapid breakdown of fats, good and even bowel movements, preventing constipation and counteracting bloating.
Regulating blood pressure
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Potassium, together with sodium and chloride, regulates your blood pressure. Potassium lowers blood pressure if you simultaneously reduce sodium intake. Raw kohlrabi contains 7% of the RDI for potassium and only 1% of the RDI for sodium.
Preventing anemia
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Kohlrabi provides iron and folates (folic acid). Folic acid and iron are involved in the production of red blood cells, and sufficient iron prevents anemia. In addition, folic acid is also needed for the development of the brain and spinal cord in a fetus.
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Good eye health
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Consumption of kohlrabi provides carotenoids that are important for good eye health. These substances slow down macular degeneration (death of cones in the retina) and protect against damage from UV light.
Disadvantages of kohlrabi
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The glucosinolates have a protective effect against carcinogenic substances. But these substances can, if you take a lot of them, cause the functioning of your thyroid gland to decrease. If you stick to the “Wheel of Five” of the Nutrition Center and you consume normal amounts of coal and cabbage, no problems with the functioning of the thyroid gland are to be expected.