08/10/2021
10 Health Benefits of Kimchi, According To Nutritionists
1. It’s good for your gut.
“Like other fermented veggies and foods, kimchi is rich in beneficial probiotics,” explains New York City-based dietitian Samantha Cassetty, RD. These good-for-you bacteria have been linked with many health benefits, all of which start in the digestive tract.
Eating kimchi can help improve the balance of bacteria in your gut, ultimately benefiting your gut health by aiding smooth digestion, adds Alissa Rumsey, RD, nutrition therapist and owner of Alissa Rumsey Nutrition and Wellness.
2. Kimchi might boost your immune health.
No shocker here: Kimchi's digestive benefits carry over to your immune system, too. The probiotics in kimchi are “beneficial for immune function because the majority of immune function takes place in the gut,” says Jessica Cording, RD, author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. When your gut microbiome (a.k.a. that healthy balance of bacteria) is in good shape, your immune system is better able to function optimally, she says.
3. It may help lower your cholesterol.
Though the exact link between kimchi and cholesterol isn’t totally clear, several studies have found that people who eat kimchi regularly tend to have lower levels of "bad" (LDL) cholesterol. “Scientists aren’t sure which ingredients in kimchi, exactly, are responsible," says Rumsey. (Cabbage, hot red peppers, garlic, leeks, and ginger—some of the common ingredients used in kimchi—all offer potential health benefits in their own rights.)
4. Kimchi can improve your heart health.
In addition to supporting healthy cholesterol, kimchi can also do your heart good by upping the levels of antioxidants in your body, thanks to ingredients like ginger and hot red peppers, says Cassetty. “Antioxidants help stabilize damaged cells that can accelerate the disease process, so having a high antioxidant status can protect you from chronic conditions, like heart disease,” she explains.
5. It may help with inflammation.
Excess or chronic inflammation takes a serious toll on your health over time, and probiotics (like you'll find in kimchi) "can have an anti-inflammatory effect on the gut,” Cassetty says. In fact, one animal study published in the Journal of Microbiology found that a specific strain of probiotic found in kimchi reduced several markers for inflammation in the gut.
6. Kimchi can support brain health.
Another indirect result of a healthy gut: a better-working brain. “Keeping the digestive system healthy is also important for the brain, because the enteric nervous system, located in the gut, communicates with your brain,” Cording says. This gut-brain connection requires a healthy gut to function properly. And because kimchi is nourishing your gut, it's therefore a brain-booster, too.
7. Kimchi might even help with weight loss.
Okay, obviously eating kimchi won’t magically make you drop pounds. However, it can be a really helpful tool in your healthy lifestyle. “Kimchi is a flavorful, low-calorie option,” Cassetty says. People tend to overeat when their food is boring or bland, but not when foods have significant spice in them. “When you add flavorful elements like kimchi to meals, it’s easier to feel satisfied with a healthier portion size,” she explains.
8. Kimchi supports eye health.
“Kimchi is a good source of beta carotene antioxidants,” says Syn. That's especially thanks to the main ingredient: cabbage. “Our body converts this to vitamin A, which is important for vision and eye health.” Beta carotene has been linked to better eye health, especially as we age, and is one of the most important nutrients when it comes to eyesight.
9. It may help prevent yeast infections.
“The probiotics in kimchi could help prevent yeast infections,” says Syn. The yeast infections you might be most familiar with occur when the Candida fungus (which is normally harmless) multiplies rapidly inside the va**na. However, certain studies have suggested that certain strains of the good bacteria found in kimchi have the antimicrobial properties to actually fight yeast infection-causing fungus, thereby reducing the likelihood of developing the infection.
10. Kimchi can potentially lower your blood sugar.
A small study conducted with pre-diabetic participants revealed better glucose tolerance after the study participants ate a fermented kimchi-containing diet for a minimum of 8 weeks. This suggests that kimchi can actually help decrease insulin resistance and improve glucose metabolism. If you’re a fan of sugary sweets, it may be beneficial to add some kimchi to your diet, so that your blood sugar doesn’t keep fluctuating (and you know…lead to a nasty energy crash).
