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7 Health Benefits Of Kohlrabi

Last updated June 17, 2016

Kohlrabi (German turnip or turnip cabbage) (Brassica oleracea Gongylodes group) is an annual variety of cabbage vegetable. Kohlrabi is a very commonly eaten vegetable in German-speaking countries and northern India.


Kohlrabi (German turnip or turnip cabbage) (Brassica oleracea Gongylodes group) is an annual variety of cabbage vegetable. Kohlrabi is a very commonly eaten vegetable in German-speaking countries and northern India. The plant can be eaten raw as well as cooked. When prepared the outer two fibrous layers are peeled before being used in salads and slaws. 

Here are 7 health benefits of kohlrabi.

1.     Kohlrabi is low in calories.

Kohlrabi is a great vegetable to help weight loss because it is low in calories, high in fiber, and nutritionally dense. Dietary fiber is filling and helps individuals eat less food than if they were to eat a low-fiber diet.

2.     Kohlrabi may help improve your vision.

Kohlrabi is a rich source of carotenes, including beta-carotene, which acts as an antioxidant in the body, particularly in the eyes. Vitamin A can help to prevent macular degeneration and slow down or eliminate the development of cataracts.

3.     Kohlrabi could help fight against cancer when combined with regular treatment.

Kohlrabi contains high levels of phytochemicals and carotenes, which are considered some of the most important antioxidant compounds for the prevention of cancers. Antioxidants seek and eliminate free radicals (biological waste) that can potentially mutate natural cells into cancer cells.

4.     Kohlrabi can help boost your immune system.

One cup of kohlrabi contains 140 percent of vitamin C. Vitamin C is hypothesized to increase the production of cytokines and lymphocytes to fight infections.

5.     Kohlrabi can help manage your blood pressure.

An increased potassium intake and decreased sodium intake has been linked to a lowered blood pressure. One cup of kohlrabi contains 473 milligrams of potassium and only 27 milligrams of sodium.

6.     Kohlrabi can help improve your heart health.

The recommended 4,700 mg of potassium is not obtained by many individuals in the United States, according to the National Health and Nutrition Examination Survey, despite the benefits of increased potassium intake. One study suggested that individuals who consumed 4,069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed less potassium approximately 1,000 mg per day.

7.     Kohlrabi is excellent for the digestive system.

Kohlrabi is a great source of fiber. A one-cup serving of parsnip contains 5 grams of dietary fiber. The daily recommended dietary fiber intake for men and women are 38 grams and 25 grams, respectively. Fiber can help prevent constipation, making one’s bowel movement easier to manage.

References:

  1. Tessmer, Kimberly. The Everything Nutrition Book: Boost Energy, Prevent Illness, and Live Longer. No ed. Avon: Adams Media Corporation, 2003. 304. Print.
  2. Anderson, J. W., & Bryant, C. A. (1986). Dietary fiber: diabetes and obesity. The American journal of gastroenterology81(10), 898.
  3. Quercetin. (n.d.). Retrieved October 17, 2017, from http://www.biomedsearch.com/article/Quercetin/259077887.html
  4. Bunzel, M., Seiler, A., & Steinhart, H. (2005). Characterization of dietary fiber lignins from fruits and vegetables using the DFRC method. Journal of agricultural and food chemistry53(24), 9553-9559.
  5. Morrison, J. A. (2012). Symptom Relief and Weight Loss From Adherence to a Meal Replacement-enhanced, Low-calorie Detoxification Diet. Integrative Medicine11(2), 42.
  6. Whelton, P. K., He, J., Cutler, J. A., Brancati, F. L., Appel, L. J., Follmann, D., & Klag, M. J. (1997). Effects of oral potassium on blood pressure: meta-analysis of randomized controlled clinical trials. Jama277(20), 1624-1632.
  7. Singh, J., Upadhyay, A. K., Prasad, K., Bahadur, A., & Rai, M. (2007). Variability of carotenes, vitamin C, E and phenolics in Brassica vegetables. Journal of Food Composition and Analysis20(2), 106-112.
  8. Beecher, C. W. (1994). Cancer preventive properties of varieties of Brassica oleracea: a review. The American journal of clinical nutrition59(5), 1166S-1170S.

Reviewed and Approved by a member of the DoveMed Editorial Board
First uploaded: Aug. 19, 2014
Last updated: June 17, 2016