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Top 5 Sauerkraut Health Benefits And Side Effects

Updated on October 23, 2015


Sauerkraut is must item in Chinese and European food culture.China people use it as such and make delicious dishes from it.Whether you are children or old,you must have eaten it.Sauerkraut has several health benefits, but few people know it. In this hub, you will discover sauerkraut and it’s some interesting benefits.

What Is Sauerkraut?

Sauerkraut is cabbage which is fermented with salt .So it remain fresh for prolonged time. People call it picked or pungent food because, after fermentation, it tastes become sour.We use salt in cabbage so that we can preserve it for long time.Similarly salt is used in pickles for the same purpose.

Sauerkraut History

2000 years ago,Chinese people were using it. Chinese labor that used to work in building the great wall of China used ferment cabbage in their food. Around 1000 years ago, Genghis Khan attacked this Asian country.Later his follower brought it in Europe. Here fermented cabbage got it a new name called sauerkraut.

Russian, France, and German people knew about it. There they used to call it with different names like kislaya and kapusta. After sauerkraut history,we will learn that how to make sauerkraut.


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Nutritional Value Of Sauerkraut Per 100 gram

Value in gram
Vitamin B-6
Vitamin C
Vitamin A, IU
Vitamin K (phylloquinone)
Fatty acids,saturated
Fatty acids,monounsaturated
Fatty acids,polyunsaturated
Source-United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 27

How To Make Sauerkraut

For sauerkraut; you need 3 to four grown green cabbage and sea or normal salt in good quantity. You can use purple color cabbage in place of green. Chop the cabbage in small quantity. Make it as fine as possible. In a big bowl, mix chopped cabbage and salt. Blend the mixture. Rub the salt nicely in cabbage. Because of salt, Mixture will begin to loose water. Don’t waste, we need it for fermentation.

Transfer the mixture in a jar. Jar can be of any size, leave some space for gases or air to present.Close the jar and keep it in cool or room temperature for nearly 3 to 7 days. Open it 1 or two times, press and blend the mixture with the spoon. After four days taste it, if taste nice,use in your meal. You can keep it fermenting for more than 4 days.

Sauerkraut Heath benefits

1.Mouth Ulcer

Those who have mouth ulcer must feel great relief by hearing that it cures it effectively. For best result, chew it for 4,5 times in a day. Otherwise, keep in affected part for some time.

2.Help In Easy Digestion

As we know that fiber helps in smooth digestion of food. As Sauerkraut is cabbage with its acidic property, it prevents constipation, acidity and vomiting. Here fiber adds in digested food and helps it come out in the form of stool.


3.It lowers the risk of lung and Breast cancer

Take sauerkraut daily and lessen the risk of lung and breast cancer. Because of its antioxidant property, it removes the free radicals from the body which increase cancer risk. So, it stops the growth of cancer cells and helps in creating fresh cells.

4.Rich In Vitamin C

Vitamin C content in sauerkraut is more than 40 percent. It helps in strengthening the immunity of the body. Therefore, repairs the damaged cells and induces the body to make fresh new cells. Sauerkraut is also the building block of your teeth.

5.Important Source Of Mineral

Sauerkraut contains mineral like potassium, copper and magnesium in a good quantity which you find in few fruits or eatables. Potassium balances you nervous system and gives muscle strength. Magnesium cures constipation, diabetes and help in sound sleep.

Because of fermentation, sauerkraut gets probiotic properties. Probiotic foods are helpful in curing mental disorders, allergies and depression. Besides that Fermented food produces lactic acid which is the main source of energy.

Side Effect Of Sauerkraut

As good thing has benefits and side-effect, so sauerkraut has few side effect. Before using, one should keep it in mind. Feware……

  • If you are suffering from heart-related problems like high cholesterol and low blood pressure, you should not eat it.
  • Eat sauerkraut in needed quantity. Overdose may affect thyroid function and stops iodine intake.
  • Its overeating may result in diarrhea.

Pancakes From Sauerkraut

Items Needed:

  • 2 cup wheat flour
  • 200 gram sauerkraut.
  • 1 cup butter
  • 3-4 green chilies
  • 1 spoon cinnamon powder
  • 2 cup water


Take one bowl.Mix wheat flour, water and sauerkraut.Chopped chilies in small pieces and add it in the mixture.Make the dough.Sprinkle cinnamon powder in it. Make small pancakes from dough.From this dough, we can make 12 to 15 cakes.

Place frying pan in the gas , add butter and bake our pancakes until both sides become brown.Serve the pancakes with chili or tomato sauce.

Poll on Sauerkraut

After reading both benefit and side effect of Sauerkraut,will you use it?

See results


Sauerkraut gives your food different taste due to its sour nature.It makes your digestive power strong, free you from stress, cardiovascular diseases and improves your immune system.While eating it, you should keep in mind the side effect of it as well.Because of its many advantages, it can't be ignored in your food.


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