Nutrients and the role of kohlrabi
Kohlrabi—a familiar vegetable in Vietnamese family meals—is considered a winter "panacea" thanks to its rich content of vitamins and minerals. Not only is it affordable and widely available, but kohlrabi also offers surprising health benefits: from improving digestion, boosting immunity, and protecting cardiovascular health to supporting cancer prevention.
Fiber and vitamin C in kohlrabi
Supports digestion and effective weight loss
Kohlrabi is an excellent source of dietary fiber, helping stimulate bowel motility, prevent constipation, reduce bloating, and nurture a healthy gut microbiome. With only about 27 kcal per 100g yet packed with fiber, kohlrabi promotes a prolonged feeling of fullness, making it ideal for those on a diet or managing their weight.
Boost immunity during the cold season
The vitamin C content in kohlrabi is ranked among the highest in vegetables. Vitamin C helps fight free radicals and stimulates white blood cell production—a "shield" protecting the body against colds, flu, and winter infections.
Minerals for cardiovascular and bone and joint health
Good for cardiovascular health and blood pressure
Potassium in kohlrabi acts as a natural vasodilator, helping to ease tension in blood vessels, lower blood pressure, and improve circulation. Kohlrabi's fiber also helps eliminate bad cholesterol (LDL), contributing to the prevention of plaque buildup and the risk of atherosclerosis and stroke.
Protecting bones and joints over time
Kohlrabi contains calcium, magnesium, and manganese—a trio of essential minerals for connective tissue formation and bone structure. Incorporating kohlrabi into the diet early on can help maintain bone strength and reduce the risk of osteoporosis and joint diseases in older age.
Compounds related to vision and cellular protection
Maintain sharp vision and prevent macular degeneration
Beta-carotene in kohlrabi is a precursor of vitamin A, essential for the retina, while also providing antioxidant benefits that limit blue light-induced eye cell damage. Regularly adding kohlrabi to your diet helps reduce the risk of macular degeneration and cataracts.
Strengthening the "shield" against cancer
The compounds sulforaphane and isothiocyanates in kohlrabi have been scientifically proven to eliminate damaged cells, prevent them from developing into cancer, and inhibit the formation of blood vessels that nourish tumors. Eating kohlrabi regularly is considered a natural way to protect the body against colon, breast, and prostate cancers.