Health Benefits Of Eating Sauerkraut

Health Benefits Of Eating Sauerkraut

Here are some of the remarkable health benefits of eating sauerkraut. Sauerkraut is a fermented cabbage dish that has been enjoyed for centuries in various parts of the world. Its unique combination of nutrients, probiotics, and antioxidants makes it an excellent addition to a healthy diet.

Health Benefits Of Eating Sauerkraut

1. Probiotics Galore

Sauerkraut is rich in probiotics, which are beneficial bacteria that can help maintain a healthy gut microbiome. Probiotics have been shown to:

  • Enhance digestion and reduce symptoms of irritable bowel syndrome (IBS)
  • Boost the immune system by stimulating the production of antibodies
  • Produce vitamins and hormones essential for overall health
2. Vitamin C Powerhouse

Sauerkraut is an excellent source of vitamin C, which is crucial for:

  • Immune function and tissue repair
  • Antioxidant properties that protect against oxidative stress
  • Collagen production, promoting healthy skin and bones
3. Rich in Vitamins and Minerals

Sauerkraut is an excellent source of vitamins C, K, K2, and folate, as well as minerals like calcium, iron, magnesium, potassium, and zinc.

4. Antioxidant-Rich

The fermentation process in sauerkraut increases its antioxidant capacity, making it an effective protector against:

  • Free radicals, which can cause chronic diseases like cancer, heart disease, and Alzheimer’s
  • Oxidative stress, which can lead to inflammation and tissue damage
5. Gut-Healing Properties

Sauerkraut contains prebiotic fibers that help feed the good bacteria in the gut, promoting a healthy balance of microflora. This can:

  • Reduce symptoms of leaky gut syndrome and improve digestion
  • Boost the immune system by stimulating the production of antibodies

A happy gut = a healthy body!

6. Anti-Inflammatory Effects

Sauerkraut contains compounds like isothiocyanates, which have been shown to:

  • Inhibit inflammatory pathways and reduce inflammation
  • Protect against chronic diseases like arthritis, diabetes, and cardiovascular disease
7. Cancer Prevention

The antioxidants, polyphenols, and isothiocyanates in sauerkraut may help prevent or reduce the risk of certain types of cancer, including:

  • Colon cancer: Sauerkraut’s prebiotic fibers can promote a healthy gut microbiome, which has been linked to a reduced risk of colon cancer.
  • Breast cancer: The antioxidants and isothiocyanates in sauerkraut may help reduce the risk of breast cancer by inhibiting tumor growth.
8. Cardiovascular Health

Sauerkraut’s probiotics, fiber, and antioxidants may help:

  • Lower cholesterol levels and improve lipid profiles
  • Reduce blood pressure and prevent cardiovascular disease
9. Bone Health

The high levels of vitamin K2 in homemade organic sauerkraut help regulate calcium metabolism, which can:

  • Support bone density
  • Reduce the risk of osteoporosis and fractures
10. Immune System Support

Sauerkraut’s probiotics, vitamins, and minerals can help support the immune system by:

  • Stimulating the production of antibodies
  • Enhancing natural killer cell activity
  • Reducing inflammation and oxidative stress
11. Digestive Enzymes

Sauerkraut contains enzymes like amylase, lipase, and protease that help break down carbohydrates, fats, and proteins in food. This can:

  • Improve digestion and reduce symptoms of indigestion
  • Enhance nutrient absorption from the diet
  • Support overall gut health
12. May Help with Weight Management

Sauerkraut’s fiber content and probiotics may aid in weight loss by:

  • Regulating appetite and satiety hormones
  • Supporting healthy gut bacteria, which can influence metabolism

Incorporating sauerkraut into your diet is a simple way to reap these numerous health benefits. Enjoy it on its own, as a side dish, add it to salads or sandwiches, or use it as an ingredient in recipes like soups, stews, and stir-fries.

Choose a high-quality fermented organic sauerkraut that contains live cultures for the most beneficial effects, or even make your own fermented sauerkraut at home!

The information here is provided for informational purposes only. It is not presented with the intention of diagnosing or treating any disease or condition. It is in no way intended to substitute for the advice provided by your doctor or other health care professional. (Read more)


  1. Microbial and metabolic characterization of organic artisanal sauerkraut fermentation and study of gut health-promoting properties of sauerkraut brine –
  2. Putative probiotic lactic acid bacteria isolated from sauerkraut fermentations –

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