Kimchi: The health powerhouse with surprising weight loss benefits

Kimchi is regarded as one of the healthiest dishes globally, though it is typically served as a side dish or appetiser. What is the secret behind this fermented food? Mainly, its richness in B vitamins, as well as C, A, and K, along with minerals like calcium, iron, potassium, phosphorus, and fibre. What else is noteworthy about this popular fermented food from Asia?

Kimchi is intrinsically linked with Asian cuisine, and rightly so, as this delicacy hails from South Korea and is immensely popular there. Its importance in Korean culture is evident because entire families prepare it during kimjang, a ritual listed in 2013 on UNESCO’s Intangible Cultural Heritage list. Moreover, in 2001, international standards for making kimchi were established during a global debate, with requirements identified and documented by the UN.

So, what exactly is kimchi? It is most commonly spicy fermented or pickled Napa cabbage with radish and other additions in a brine composed of rice paste, chilli pepper flakes, ginger, garlic, and green onions. However, this is a considerable simplification, as kimchi can be made with various vegetables such as cucumber, carrot, aubergine, radish, watercress, onion, or spinach. There are nearly 200 different versions of kimchi.

Kimchi is a source of fibre, vitamins K, A, C, B1, B2, iron, and lactic acid bacteria. Furthermore, it is low in calories. B vitamins influence metabolism, healthy hair, skin, and nails, and are essential for properly functioning the nervous system and efficient brain operation. Vitamin A, in turn, benefits our eyes, speeds up wound healing, and supports the immune system. The blood clotting process is influenced by vitamin K present in kimchi, which also supports the cardiovascular system by strengthening blood vessel walls and slowing the development of cancerous diseases.

Kimchi, like any good fermented food, provides probiotic bacteria that positively affect gut health and aid the body's immunity. Additionally, vitamin C in kimchi acts as an antioxidant, beta-carotene has anti-inflammatory effects, and selenium and allicin help lower LDL cholesterol, potentially preventing heart diseases.

According to research published in January 2024 in the medical journal "BMJ Open," consuming three servings of kimchi a day is associated with an 11% lower risk of obesity than consuming one serving or less. However, consuming more than five servings a day may have an adverse effect (one serving of kimchi is 50 grams, whereas a serving of watery kimchi, i.e., nabak kimchi and dongchimi, is 100 grams).

Scientists point out that fermented foods can positively impact metabolism due to their prebiotic and probiotic nutritional components. However, it is worth noting that consuming more than five servings of kimchi daily made study participants more prone to obesity than their counterparts who ate more moderate amounts. Therefore, moderate consumption of kimchi is recommended.

Due to its high salt content and spicy seasonings, kimchi is not recommended for breastfeeding women, people suffering from hypertension, or those with stomach ailments such as reflux, peptic ulcer disease, or irritable bowel syndrome.