Sauerkraut - ideal winter vegetables

In the past, cabbage, and sauerkraut made from it in a traditional way, supplied people with the necessary vitamins and minerals, especially in the winter months. Because sauerkraut was not only an excellent supplier of vitamins B, C and K, it was also popular for its potassium, calcium, iron and its many fibers.
Even the Greeks and Romans appreciated the soothing herb with its unmistakable aroma. In Germany, monks first cultivated the cultivation of white cabbage in the Middle Ages, which they called Crut. Although today's industrial production is more modern, the product has remained the same.

Healthy and low-calorie vegetables

  • Lactic acid bacteria not only prevent decay processes in sauerkraut, but also have a health-promoting effect on humans in many respects. They act as bread drink or yoghurt probiotic, by stabilizing the intestinal flora, protect the beneficial intestinal bacteria and fight the harmful ones. The bloating substances from the white cabbage are reduced by the fermentation, so that the sauerkraut gains digestibility.
  • The fiber containing unfold a no less important effect in the intestine. They saturate, on the one hand, and are indispensable for a controlled peristaltic and thus for a good digestion. 200 g of sauerkraut contains 5 g of filling fiber and already covers 40% of the daily recommended vitamin C requirement.
  • Sauerkraut with its vitamin C was not in vain in earlier seafaring times as a scurvy-avoiding vegetables. Vitamin C strengthens the body's defenses and, as an important antioxidant, counteracts carcinogenic nitrosamines. For vegans in particular, sauerkraut is an important source of vitamin B12 that forms during storage and fermentation and is otherwise found mainly in animal foods.
  • In addition, the lactic acid fermentation improved the absorption of iron. The availability is usually better from animal food than from plant - the iron intake from sauerkraut resembles that of meat.
  • Although the phytochemicals from cabbage do not promise any direct nutritional value, they are nevertheless beneficial to health. On the one hand, the glucosinolates and mustard oils have an antibacterial effect and inactivate undesired enzymes in the intestine, on the other hand they have an anticancerogenic effect in animal experiments.

Hearty in the winter

The low-calorie vegetables, which at 17 kcal per 100 g are a pure lightweight, are not only suitable for hearty meat dishes. Sauerkraut is today known as an accompaniment to meat and potatoes, as a stew, hearty cakes, soups or as raw salads. Juniper, laurel or tarragon are particularly suitable for seasoning the vegetable garnish.

To help against unpleasant bloating after eating, a little housekeeping trick helps: just mix a few grains of caraway with the vegetables, concludes Duwenbeck.

Sauerkraut: ingredients

ingredients1 serving (200 g) sauerkraut, freshPercent of the daily requirement
vitamin C40 mg40%
folic acid60 μg15%
potassium576 mg29%
calcium100 mg10%
iron1.2 mg12%
roughage5.0 g17%
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