Kohlrabi - Nutritional Value, Health Benefits, Preparation Tips, and Side Effects

Kohlrabi, the novel-looking vegetable that raises curiosity, is not just a fancy vegetable at farmers markets that you cannot help but discuss. Though primarily categorized under the group of cruciferous vegetables and looking like a large turnip with green leaves growing at the top, this veggie is amazingly rich in nutrients and has health-enhancing benefits that one cannot afford to ignore.

What is Kohlrabi?

Kohlrabi is known scientifically as Brassica oleracea gongyledes, and it is in the Brassicaceae family, which relates it to other relatives such as broccoli, cauliflower, and kale. Belonging to the family of natural plants of the northern regions of Europe, kohlrabi is known to have been grown for many centuries, and researchers have similar documents that tell about it from the 16th century.

However, the kohlrabi largely consumes only the swollen stem called the bulb, which is found above the ground. This bulb can be green or purple, and their taste ranges from a sweetish taste that is somewhat like that of the broccoli stem and raw turnips. Most people know the plant for lighting up the night, but they can also eat the greens on top, like turnip greens—they got a bite from them.

Nutritional Powerhouse of Kohlrabi

It is advisable to take this little powerhouse, as it contains vital vitamins, minerals, and plant compounds. 

Here's a glimpse into its impressive nutritional profile:

• Vitamins: A very good source of vitamin C, which is immune-boosting and plays a role in the creation of collagen. It also contains fair amounts of vitamin B6, which engages in the metabolism of various amino acids, and folate, which plays an important function in the synthesis of cells and their DNA.

• Minerals: It provides an adequate amount of potassium, which assists in controlling blood pressure in the body as well as muscles. Also, it is a source of essential minerals such as magnesium, phosphorus, and calcium, all of which have impacts on bones and nerves.

• Fiber: Also including dietary fiber, it helps maintain digestive health as well as support healthy bacteria within the human body.

• Antioxidants: Kohlrabi has very high quantities of antioxidants like vitamin C, anthocyanin colorants in purple kohlrabi, isothiocyanates, and glucosinolates. There are antioxidants that may help reduce the effects of free radicals, thus possibly decreasing one’s chances of contracting a chronic illness.

Health Benefits of Kohlrabi

While research on the specific health benefits of kohlrabi is ongoing, its nutritional composition suggests several promising areas: 

• Reduced Risk of Chronic Diseases: It gives information on the nutritive value of kohlrabi and the disease-fighting ability of these nutrients, especially the glucosinolates, which would protect the consumer against chronic diseases such as cancer and heart disease. Important glucosinolate derivatives are produced through hydrolysis and include sulforaphane; published studies indicate anti-cancer characteristics.

• Improved Digestive Health: Kohlrabi is a great source of dietary fiber, which helps to line the gut and improve regular bowel movement. In addition, it plays the role of a prebiotic, which stimulates the proliferation of the helpful bacterial flora that is vital for the body’s well-being.

• Blood Pressure Regulation: This makes kohlrabi very vital to our body, especially to our blood pressure, since the potassium content will be able to work hand in hand with the sodium. This is especially the case when a person’s lifestyle is associated with a higher risk of developing hypertension.

• Immune System Support: Another nutritional health benefit of kohlrabi is the rich vitamin C that improves the body’s defense system, thereby reducing the occurrence of diseases.

• Weight Management: The soluble fiber in kohlrabi and the water contained in it can make one fill up easily and thus may enhance weight loss.

How to Eat Kohlrabi

It is apparent that this vegetable is one of the most useful when it comes to preparing a meal. 

Its mild flavor profile allows it to be enjoyed in various ways:

• Raw: Raw kohlrabi can be eaten thinly sliced in salads, dips, and slaws and cooked in stir fries, pureed soups, stews, and roasts.

• Roasted: Slice the kohlrabi and roast it in wedges, making a great side dish as it caramelizes in the process.

• Mashed: Raw kohlrabi can be eaten in salads, but it is also ideal to boil or steam it and turn it into a mush that can be served as a side dish or a healthier version of mashed potatoes.

• Stir-fried: Kohlrabi that has been diced must be stir-fried because it doesn’t take long to cook and has a slightly sweet taste.

• Pickled: The pickle of Kohlrabi is an extremely good accompaniment to sandwiches and rolls, as well as providing a tangy crunch to other dishes.

Kohlrabi: Selection, Storage, and Preparation Tips

The choice of a good kohlrabi as a vegetable cannot be overemphasized. This same principle applies here, where one should look for firm bulbs that have smooth skin and should not have punctures. The size of the bulb is inversely proportional to its sweetness and tenderness of flavor.

Kohlrabi can be kept, much like any root crop, in the crisper drawer of your refrigerator for about a week. Before consuming it, you just have to take off the stem and outer skin of the figs. It can be consumed in its raw form, cooked, or shredded as a component of any recipe of one’s choice.

Safety and Side Effects of Kohlrabi

Raw kohlrabi is not toxic, and people can eat it without many restrictions if they include it in their diets occasionally. 

However, there are a few things to keep in mind:

• Goitrogenic Effects: Like any vegetable belonging to the family of cruciferous vegetables, kohlrabi contains goitrogens that can have a problematic effect on the thyroid gland in clients with thyroid disorders. It is recommended that if you have a thyroid condition, you check with your doctor before consuming large amounts of kohlrabi.

• Digestive Discomfort: Raw kohlrabi has poor amounts of fat and protein, thus a very low glycemic index; however, due to its high fiber content, it might lead to bloating, gas, or diarrhea. If you are new to kohlrabi, take it in a matter of time and start gradually to allow the body to adapt to its increased consumption.

• Medication Interactions: It is also significant to note that Kohlrabi contains vitamin K, which might interfere with blood-thinning drugs such as warfarin. If you are a patient on blood-thinning medications, it is advisable to check with the doctor whether you are allowed to take large amounts of kohlrabi.

Kohlrabi: A Unique Addition to a Healthy Lifestyle

Thus, kohlrabi not only yields good taste with a rich nutritional value but can also be considered the right decision from the point of view of a sustainable environment. It does not need much water to cultivate, and its storage is relatively long, thus correcting the issue of food waste.

Despite the somewhat negligible position kohlrabi may occupy, in terms of its morphology, nutrition value, and culinary applicability, kohlrabi should be your next addition to your diet. Thus, next time you are at the farmer market, do not pass up the gaze of this peculiar vegetable and start the voyage of taste buds and possible health benefits.

The Future of Kohlrabi

Although there are no well-documented findings that indicate its effectiveness with regards to specific health issues, nutrition composition shows areas of potential interest.

Studies are ongoing to investigate its potential role in: 

• Cancer Prevention: Thus, more studies are required to identify and elaborate on how kohlrabi glucosinolates affect cancer, mainly growth and progression.

• Anti-inflammatory Properties: Due to the fact that kohlrabi is rich in anti-inflammatory agents, it implies that its intake will be of great help to people who suffer from inflammation diseases such as arthritis and inflammatory bowel diseases.

• Detoxification Support: There are some studies that claim kohlrabi has the capability to strengthen detoxification processes in the human body.

Conclusion:

Kohlrabi, this raised bulb-like vegetable, is more than just an object of discussion and curiosity. From healthy nutrients, antioxidants, and fiber to anticancer properties, this cruciferous vegetable might just deserve exploration. Therefore, the next time you are at the farmer’s market, do not run away from the kohlrabi. Celebrate it for what it really is and venture into a host of cooking adventures that may lie hidden in your diet gains.

 

Edit This Article