Sauerkraut is prepared by fermenting cabbage. Sauekraut has many health benefits as it has high levels of dietary fibers and contains Vitamin A, Vitamin C.It is known to be very beneficial for cancer patients.
Sauerkraut is known to be helpful is digestion, aids in weight loss, boost immunity, prevents cancers and many more.
Table of Contents
What Is Sauerkraut?
Sauerkraut is chopped raw fermented cabbage(pickled cabbage).It is a German Cuisine which is largely eaten in Germany and other parts of the world.
Do you know how much sauerkraut is served every year?
More than one billion, yes more than one billion sauerkraut is served every year in different forms like Raw Sauerkraut, Canned Sauerkraut, Sauerkraut Salad, Sauerkraut Soup, Sauerkraut Juice, Sauerkraut Cake and Sauerkraut dishes across the world.
Now you think why is it so popular among masses? The answer is because of it’s high nutritional value and unique sour delicious taste.
Sauerkraut’s Nutritional Richness
Sauerkraut is a rich source of nutrition. It contains all essential vitamins like vitamin A, vitamin K, Vitamin C, Vitamin B and minerals like iron, manganese, copper, sodium and calcium. It also contains a high level of Dietary fibers, a moderate amount of Protein and Antioxidant Cancer-Fighting Compounds.
Have a look at chart given below.
| Sauerkraut’s Nutritional Value(per 100 gm) | |
| Energy | 78Kj (19kcal) |
| Carbohydrates
Sugars Dietary Fibre |
4.3g
1.8g 2.9g |
| Fat | 0.14g |
| Protein | 0.9g |
| Vitamins
Vitamin B6 Vitamin C |
0.13mg (10%) 15mg (18%) |
| Minerals
Iron Sodium |
1.5mg (12%) 661mg (44%) |
Health Benefits Of Sauerkraut
As you know how nutritional Sauerkraut is? it is a rich source of essential vitamins, minerals and proteins now let’s have a look at its health benefits:-
1. Helps In Fighting With Scurvy
It’s a powerful remedy for a disease named scurvy caused due to deficiency of vitamin C because it is a rich source of Vitamin C.
2. Ulcer/Acne Reducer
It also helps in reducing ulcers and acnes because it contains Vitamin U which helps in healing ulcers and acnes.
3. Helps In Digestion
It also helps in Digestion because of its high fiber dietary content. It is a very useful remedy for people suffering from constipation, bloating and excessive gas problems. It also helps in preventing Gastric Ulcers and Colon Cancer.
4. Skin Reinventing
It also helps in slowing down the wrinkles on your face because of its Vitamin A which helps in skin reinventing
5. Healthy Heart
It contains Fiber which helps in maintaining cholesterol level in the body which in turns reduces the chance of heart attacks, strokes, and other cardiovascular issues.
6. Build Bones Strong
It also helps in building bones strong because of Vitamin K’s presence in it. It is a good remedy for one who is suffering from osteoporosis.
7. Helps In Weight Losing
It also helps in weight losing as it is a low-calorie food, you can include it in your weight loss diet plan. Special Four day Sauerkraut diet to lose 6 pounds of weight is given at the end of the article.
8. Boosts Immunity
As Sauerkraut is a rich source of Vitamin C, which is one of the important element of our immune system, it boosts our immune system.
Vitamin C stimulates the production of white blood cells and increases cellular regeneration and repair, while also playing a key role in the formation of collagen, a foundational component for almost every part of our body, including organs, blood vessels, skin, hair, muscles, and bones.
9. The Source Of Energy
It contains high levels of iron which is very beneficial for the body in a variety of ways. First of all, iron helps to contribute to energy production, as it increases the body’s metabolism and also boosts circulation, which increases oxygenation of organs and cells.
This increased blood flow is a result of more RBC, of which iron is a key component. High iron levels help prevent anemia (iron deficiency) and the side effects associated with that condition (headaches, fatigue, cognitive impairment).
10. Prevents Cancer
It also helps Cancer Patients suffering from Prostate, Bladder and Breast cancer in fighting with cancer, according to research because it contains high levels of glucosinolates which are anti-cancer compound.
Some Good And Bad Points About Sauerkraut
Good Ponts:
- Low in Saturated Fat
- No cholesterol
- High in Calcium
- Very High in Dietary Fiber
- Very High in Manganese
- High in Magnesium
- High in Phosphorous
- Very high in Potassium
- Very High in Vitamin B6
- Very High in Vitamin C
Bad Points
- Very high in sugar
- Very high in Sodium
Note: –Sauerkraut is rich source of Vitamin B6, C, K, and Sodium, Sugar
As you came to know about its nutritional value, now Let’s know why one should take Sauerkraut in his/her daily meal plan?
Why Should One Take Sauerkraut In His/Her Daily Meal Plan?
One should take Sauerkraut in his/her daily meal plan because of its high nutritional value and its health benefits that are given below:
Sauerkraut Diet For Cancer Patients
Take 1 and 1/2 cups of fresh home made Sauerkraut 4 to 5 times a week;2 cups are even healthier.
Note:- Avoid Canned Sauerkraut, which offers far fewer nutrients and probiotic benefits.
Now you came to know about sauerkraut; it’s nutritional values and health benefits now let’s know how to make crispy and sour sauerkraut at home? And how to eat it?
Raw Sauerkraut Or Sauerkraut Juice
As both are different forms of Sauerkraut, so it doesn’t matter what you take? Fro nutritional point of view and it totally depends on in what form you like? A a Raw Sauerkraut or Sauerkraut Juice. Sauerkraut Juice is as health as Sauerkraut is.
Now you came to know about Sauerkraut and its health benefits and how to make it at your home? But, how much of Sauerkraut to take daily? In an important question and here is your answer.
How Much Should Sauerkraut One Take Daily?
As Sauerkraut is a rich source of Vitamin C, Vitamin K and minerals like iron, manganese, copper, sodium and calcium so my advice is to take one cup of Sauerkraut daily. One cup of Sauerkraut is enough to meet your daily requirement.
Special Sauerkraut Diet Plan
Four Day Sauerkraut Diet Plan to lose 6 pounds of weight within Four Days. Here is your four-day diet plan to lose 6 pounds of weight with the help of Sauerkraut:
Day 1
- Breakfast: On the first day of the sauerkraut diet, your breakfast should consist of 175 g. of non-fat cottage cheese and one slice of whole-grain bread.
- Lunch: At Lunch, you will eat 200 g. of sauerkraut with 100 g. of pork and one pear.
- Dinner: In Dinner, you should take 150 g. of sauerkraut, 4 and 1/2 radishes and a half of a cucumber.
Day 2
- Breakfast: On day two of the sauerkraut diet, you will eat one banana, and 150 ml. of non-fat yogurt sprinkled with 1 tbsp. O ground oatmeal for breakfast.
- Lunch: At Lunch, you will eat soup made with 200 g. of sauerkraut, 100 ml. Of broth, 50 ml. Of apple juice and two sweet red peppers.
- Dinner: In Dinner, you should take 200 g. of sauerkraut and 150 g. of fried salmon fillet sprinkled with lemon juice.
Days 3 And 4
- Breakfast: Take one orange and 150 g. of cottage cheese sprinkled with sunflower seeds for breakfast.
- Lunch: Take 150 g. of fried fish and 150 g. of sauerkraut.
- Dinner: You should eat three potatoes, 100 g. Of sauerkraut and four grapes
Raw Sauerkraut Or Canned Sauerkraut
Sauerkraut is also available in supermarkets in the form of canned food and beverages.There are so many popular brands like Bubbies, Silverfloss, Frank’s who made sauerkraut but my personal advice to you is, if you have time to make it at your home, make it because homemade Sauerkraut is well fermented and more nutritious.
How To Make Sour And Crispy Raw Sauerkraut At Home?
Today I’ll tell you how to make it at your home, now follow these simple steps along with me to make sour and crispy sauerkraut:-
Total Preparation Time
20 Minutes active Preparation and four weeks total
Ingredients
1 Fresh Cabbage and Iodine Free Salt
Steps To Make Sauerkraut At Home
- Take the cabbage and remove its outer leaves that are damaged or brown.
- Don’t wash the cabbage and Slice it into smaller pieces(about 1/2 inch each)
- Put the sliced cabbage into Glass Jar or Crock
- Pour Salt over it approximately 1.8 tablespoons per pound.
- After some time take cabbage out of the jar and squeeze it with your hands to release the water out of it. Keep doing this until cabbage feels wet
- Now put Cabbage back into the jar, cover the jar with towel and put the jar into a cool place for 4-6 weeks for natural fermentation.
- Now after 4-6 weeks, take out the jar and see your healthy sour crispy sauerkraut is ready to eat.
How To Make Sauerkraut Juice At Home?
As Raw Sauerkraut takes a long time to get fermented, here is a shorter way to take advantages of health benefits of Sauerkraut in the form of Sauerkraut Juice which takes a shorter time to get prepared as compared to Raw Sauerkraut.
Total Time Taken
10 minutes active preparation and to 6 days
Ingredients
- 6 cups (1425 ml) chopped cabbage
- 1/4 cup (59 ml) Apple Juice
- 1/4 tablespoon (1 ml) Salt
Servings
1 Pint (473 L)
Steps To Make Sauerkraut Juice At Home
- Take the chopped Cabbage in a medium sized bowl
- Add the Apple Juice and Salt into the same bowl and mix well
- After mixing well, put the ingredients in bowl into 1 Pint. Mason jar or another glass container that has a tight-fitting lid till the jar is full.
- Now cover the jar with lid or close the jar air-tightly and keep it in fermentation for six days
- After six days, your Sauerkraut juice is ready to drink.
Bottom Line
As we know excess of everything is bad so don’t eat or drink too much sauerkraut because of it’s sour crispy taste and so many health benefits. Taking too much of sauerkraut leads to ingestion, and dietary imbalance so takes it as a part of a balanced diet.
