Introduction
A versatile vegetable, kohlrabi is renowned for its anti-inflammatory properties and heart-healthy benefits. Packed with essential nutrients, including fiber and vitamin C, kohlrabi makes a nutritious addition to meals. Whether enjoyed raw in salads or cooked to enhance, it has a unique flavor, this vegetable is not only delicious but also supports overall well-being. Explore the simple yet profound goodness of kohlrabi as it contributes to a healthier and vibrant lifestyle.
Is Kohlrabi Considered to Be Rich in Nutrients?
Kohlrabi, colloquially known as the German turnip, is primarily a bulbous vegetable closely related to the cabbage family. These cruciferous veggies can be best described as possessing a familiar taste, which is a mix between cabbage and broccoli. Kohlrabi has mainly two edible parts: one is the rounded bulb and the other equally edible part which has bright greenish leaves. The bulb typically appears in a light green or even deep purple color, depending on the local variety available in a market. These bulbs are more popular than the leaves because they can be easily consumed raw, steamed, boiled, or roasted as well.
What Is the Nutritional Content of Kohlrabi?
The United States Department of Agriculture (USDA) has provided the following nutrition information for approximately 1 cup or 4.761 ounces of raw kohlrabi.
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Fiber: 0.171 ounces.
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Sugars: 0.123 ounces.
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Protein: 0.0811 ounces.
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Fat: 0.0047 ounces.
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Sodium: 0.0009 ounces.
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Carbohydrates: 0.295 ounces.
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Total Calories: 36.4 kilocalories.
According to USDA recommendations, adults need to consume at least 0.98 to 1.19 ounces of fiber per day, with varying requirements based on individual age and gender. Kohlrabi is a vegetable easily adaptable to a low-fat diet, as it contains negligible amounts of fat, in fact, less than 0.047 ounces per serving. This vegetable provides just over 0.0811 ounces of protein per single cup serving, which is not very significant.
However, kohlrabi is an excellent source of vitamin C, with a single cup serving of raw kohlrabi providing 140 percent of the recommended daily intake of vitamin C. Additionally, it is a good source of vitamin B6, essential for converting the food eaten into cellular energy. This vegetable comprises various minerals, including potassium (approximately 14 percent of the recommended daily value [DV]), copper (9 percent of DV), manganese (9 percent of DV), magnesium (6 percent of DV), and phosphorus (6 percent of DV), along with smaller amounts of calcium and iron. Due to its richness in vitamin C, kohlrabi acts as a potent antioxidant in the body, significantly boosting immunity. Nutrition experts usually recommend that healthy individuals consume higher amounts of antioxidants through their diet rather than in supplement forms.
What Are the Systemic Health Benefits of Kohlrabi?
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Anti-cancer Effect: According to information provided by the national cancer institute (NCI), compounds called glucosinolates present in certain cruciferous vegetables, such as kohlrabi, may prevent the development of certain types of cancer in individuals. This anti-cancer effect of cruciferous vegetables like kohlrabi is attributed to their potency in inactivating carcinogens and protecting the body cells from deoxyribonucleic acid (DNA) damage. This research has so far been conducted only in animal and in vitro studies. Currently, the same benefits in human beings are inconclusive and require further research.
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Anti-inflammatory Effect: Both the green and red varieties of kohlrabi have been studied for their purported health benefits by nutrition researchers published in the 2014 issue of preventative nutrition and food science (PNF). These studies show that extracts from red kohlrabi exhibit a stronger anti-inflammatory effect than the green kohlrabi variety. Also, these anti-inflammatory effects in kohlrabi could be promising even in diabetic and prediabetic patients (for immunity) due to the higher amounts of phenolic compounds present in it.
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Prevents Obesity and Promotes Heart Health: Studies currently demonstrate that a higher intake of foods through diet, especially essential fiber, is always linked to a reduced chance of developing cardiovascular disease. Similarly, it can also play a major role in preventing central obesity, a risk factor for several chronic diseases or conditions like type 2 diabetes, hypertension, cancers, etc. Because kohlrabi is a vegetable rich in essential dietary fiber, it can easily provide this benefit and possibly be cardioprotective according to nutrition science. Nutrition experts also recommend that a daily diet should comprise more leafy green vegetables, whole grains, and brightly-colored fruits, which can be heart-healthy and prevent individual risk of developing chronic diseases.
What Are the Potential Hypersensitivity or Adverse Effects?
Food hypersensitivity reactions to kohlrabi may be common in individuals experiencing oral allergy syndrome. In individuals with a history of oral allergy syndrome, clinical features such as severe itching, dermatitis (skin inflammation or irritation), skin rash, gastrointestinal distress, rhinitis, respiratory distress, or even contact dermatitis may be possible with the consumption of cruciferous vegetables.
Individuals who are on Warfarin or blood thinner medication therapies should ideally refrain from consuming kohlrabi, as the vitamin K in it may interfere with the absorption of the drug.
What Are the Varieties of Kohlrabi and What Are the Recommended Storage Practices?
Throughout the world, there are approximately 22 varieties of kohlrabi plants, displaying colors ranging from green and white to purple. When selecting kohlrabi at the store, it is advisable to choose vegetables with firm bulbs and fresh green leaves. Kohlrabi can be easily stored in the refrigerator for up to around a month after purchase. Additionally, freezing kohlrabi is an option, but it is recommended to blanch it first and then freeze the pieces in air-tight bags, where they may last for up to a year.
How Is Kohlrabi Used in Culinary Applications?
Kohlrabi can be enjoyed both raw and cooked. The raw version of kohlrabi imparts a flavor quite similar to the peppery taste of broccoli. One can chop or tear the green leaves of kohlrabi to use in salads. The main focus is on the bulb of the vegetable, which can be experimented with in versatile ways. One can slice, peel, or grate it, adding it to salads, soups, cooked or mashed potatoes, stews, puree it, or toss it with fresh herbs in meals. Kohlrabi can be easily steamed or sauteed with garlic and heart-healthy olive, safflower, or canola oil. The greens of kohlrabi can also be added to veggie stir-fries and omelets.
Conclusion
Kohlrabi is a rich source of essential fiber and vitamin C, or ascorbic acid, making it a versatile and nutritious addition to daily salads or savory veggie-based dishes. Adding kohlrabi to dishes brings both versatility and nutrition to the table. Its fiber-rich content aids digestion, while vitamin C supports overall health. Whether sliced thinly in salads or roasted to perfection, kohlrabi offers a delicious way to boost daily nutrient intake.
