Sauerkraut – don’t just eat it in winter!


Although vegetables made with lactic acid fermentation (e.g. cucumbers, cabbage, beets, beets, beans, pumpkins, green tomatoes, peppers, onions, garlic, mushrooms, zucchini) have been part of our diet for a long time, sauerkraut is still relatively rarely consumed. It would be a shame to forget about it, because it is rich in nutrients and vitamins.

Sauerkraut has an exceptionally high vitamin C content (20 mg/100 g), which is not lost after fermentation, nor does it lose its nutrients. In addition to vitamin C, it also contains vitamin B1 (0.03 mg/100 g), niacin (0.1 mg/100 g) and carotene (0.02 mg/100 g). Among the minerals, it also includes phosphorus, calcium, potassium, magnesium and sodium. Its water content is high (92.5 g/100 g), so it can contribute to meeting our daily fluid needs. It protects the vascular system and has an immune-boosting effect. It is an excellent source of probiotics, which help to restore the proper condition of our intestinal flora and have a beneficial effect on our immune system. Sauerkraut is therefore a good alternative to probiotic pills or fermented milk products. It is rich in enzymes and easily digestible. It can be made into a light meal (30 Cal/100g), filling, because when eaten crunchy, we are forced to chew well and eat more slowly…

How it is made?

The raw material of sauerkraut is cabbage that is made with lactic acid fermentation. The planed cabbage is lightly salted and placed in large fermentation-souring containers (this can be hard-fired clay with a well-fitting lid) or, for small portions, in screw-top jars. With the tight lid, the air is pushed out of the pot and the cabbage starts to ferment. At the end of the lactic acid fermentation process, the sugar content of the cabbage decreases and 1-2% lactic acid is produced. Lactic acid bacteria destroy pathogenic microorganisms and molds. The latter prefer a pH range of 6-7, while sauerkraut’s pH value is below 4.5. With this process, a product is made that does not spoil for a long time and can be kept well.

Not too acidic, not too salty?

Foods with a sour taste are not necessarily acidifying for the body. Fruits and vegetables contain certain types of acid that are more alkaline. This allows them to counteract the acidic effect of other foods such as meat or cheese. So don’t worry about the excessive acid effect.

And as for the salt? Sauerkraut approx. It contains 1g/100g of salt, but it is not a food that we eat every day… We just have to make sure that we associate it with low-salt foods.

Don’t just make it the traditional way!

In order for our body to utilize as much of the vitamin and nutrient content of sauerkraut as possible, it is best to eat it raw. Cooking destroys some of the vitamins. You can add pieces of apple for flavoring, mix with grated carrots, celery root, walnuts, and cumin seeds. If you make a hot dish out of it, in addition to well-known Hungarian dishes, try pairing cabbage with fish prepared in various ways – healthy and delicious.


Source: Patika Magazin Online by

*The article has been translated based on the content of Patika Magazin Online by If there is any problem regarding the content, copyright, please leave a report below the article. We will try to process as quickly as possible to protect the rights of the author. Thank you very much!

*We just want readers to access information more quickly and easily with other multilingual content, instead of information only available in a certain language.

*We always respect the copyright of the content of the author and always include the original link of the source article.If the author disagrees, just leave the report below the article, the article will be edited or deleted at the request of the author. Thanks very much! Best regards!