Amazing Health Benefit of Kohlrabi and Nutritional Value

What is Kohlrabi (Collards)?

Kohlrabi is a green leafy vegetable that is a member of the cruciferous or cabbage family. Kohlrabi is the closest relative of wild cabbage in the entire cabbage family. Kohlrabi and collards are essentially the same vegetables, the only kohlrabi has leaves with curly edges and is less tolerant of heat.

Other greens of the cabbage family, such as mustard greens, turnip greens, kohlrabi, and watercress, offer similar benefits as kohlrabi and collards and can be used similarly. There are several varieties of up kohlrabi, known commonly as curly kohlrabi, ornamental kohlrabi, and dinosaur kohlrabi, all of which differ in taste, texture, and appearance. Curly kohlrabi has ruffled leaves and a fibrous stalk and is usually deep green in color. It has a lively, pungent flavor with delicious bitter, peppery qualities.

Ornamental kohlrabi is a more recently cultivated species that is often referred to as salad savoy in the U.S.A. Its leaves may be green, white, or purple, and its stalks coalesce to form a loosely knit head. Ornamental kohlrabi has a more mellow flavor and tender texture. Dinosaur kohlrabi is the common name of the kohlrabi variety known as Lacinato. It is better known as cavolo nero or Tuscan kale in Europe. It features dark blue-green leaves that have an embossed texture. It has a slightly sweeter and more delicate taste than curly kohlrabi.

History of Kohlrabi

Kohlrabi is a descendant of the wild cabbage, a plant thought to have originated in Asia Minor and to have been brought to Europe around 600 B.C.E. Curly kohlrabi was a significant crop in ancient Rome and a popular vegetable eaten by peasants throughout the Middle Ages. Kohlrabi was brought to the United States by English settlers in the 1600s. Today in the United States, kohlrabi and collards are grown primarily on the East Coast from Delaware to Florida.

Nutritional Highlights of Kohlrabi

Kohlrabi is among the most highly nutritious vegetables. lt is an excellent source of carotenes, vitamins C and B6, and manganese. In fact, one cup of Kohlrabi supplies more than 70 percent of the RDI for vitamin C, with only 20 calories. It is also a very good source of dietary fiber, as well as many minerals, including copper, iron, and calcium. ln addition, it is a very good source of vitamins B1, B2, and E.

Nutrient	Amount	DV
Choline	12.3 mg
Folate	16.00 mcg
Folic acid	0.00 mcg
Niacin	0.400 mg	2 %
Pantothenic acid	0.165 mg	2 %
Riboflavin	0.020 mg	1 %
Thiamin	0.050 mg	3 %
Vitamin A	36.00 IU	1 %
Vitamin A, RAE	2.00 mcg
Carotene, alpha	0.00 mcg
Carotene, beta	22.00 mcg
Cryptoxanthin, beta	0.00 mcg
Lutein + zeaxanthin	0.00 mcg
Lycopene	0.00 mcg
Vitamin B12	0.00 mcg	0 %
Vitamin B6	0.150 mg	8 %
Vitamin C	62.0 mg	103 %
Vitamin D	0.00 IU	0 %
Vitamin E	0.48 mg	2 %
Tocopherol, alpha	0.48 mg
Vitamin K	0.1 mcg	0 %

Minerals
Nutrient	Amount	DV
Calcium, Ca	24.00 mg	2 %
Copper, Cu	0.129 mg	6 %
Iron, Fe	0.40 mg	2 %
Magnesium, Mg	19.00 mg	5 %
Manganese, Mn	0.139 mg	7 %
Phosphorus, P	46.00 mg	5 %
Potassium, K	350.00 mg	7 %
Selenium, Se	0.7 mcg	1 %
Sodium, Na	20.00 mg	1 %
Zinc, Zn	0.03 mg	0 %

 

Proteins and Aminoacids
Nutrient	Amount	DV
Protein	1.70 g	3 %
Arginine	0.105 g
Cystine	0.007 g
Histidine	0.019 g
Isoleucine	0.078 g	6 %
Leucine	0.067 g	2 %
Lysine	0.056 g	3 %
Methionine	0.013 g	1 %
Phenylalanine	0.039 g	2 %
Threonine	0.049 g	5 %
Tryptophan	0.010 g	4 %
Valine	0.050 g	3 %

 Amazing Health Benefits of Kohlrabi

Kohlrabi has almost three times as much calcium as phosphorus, which is a very beneficial ratio since high phosphorus consumption has been linked to osteoporosis because it reduces the utilization and promotes the excretion of calcium. As members of the cabbage family, Kohlrabi and collards exhibit the same sort of anticancer properties as other members. Kohlrabi is also extremely high in chlorophyll and carotenes, especially beta-carotene, lutein, and zeaxanthin.

helps in the digestive system

Kohlrabi is a cruciferous vegetable and is a great source of dietary fiber. The fiber helps to move your bowels. Fiber helps to eliminate constipation, reduce cramping and bloating. The fiber and its ability to improve the quality of the gastrointestinal system helps to maximize nutrient uptake efficiency.

Promotes eye health

Kohlrabi is a wonderful source of carotenes, including beta-carotene, which is known to act as an antioxidant compound in the body. Beta-carotene is especially effective in the ocular area. Vitamin A is known to slow down macular degeneration and will slow down or eliminate the appearance of cataracts. The vitamin A helps to neutralize free radicals in the eyes and prevent oxidative stress.

May help in the fight against cancer

Kohlrabi is known to contain the phytochemical called isothiocyanate. Research suggests that it may have a protective benefit against some kinds of cancer. Isothiocyanates are known to help with the conversion of estrogen in the body and may also create a barrier against the hormones that are associated with breast and prostate cancers.

Supports nerve and muscle function

Nutritionists have found that 1 cup raw kohlrabi has 14% of the recommended daily allowance of potassium. The main role of potassium is associated with muscle and nerve function. Potassium helps to store carbohydrates which are then used to fuel the muscles. Nerve transmissions and nerve excitability is heavily dependant on an adequate level of potassium in the body.

Reduce the risk of diabetes by helping with weight loss

Researchers have found promising results in early studies to suggest that kohlrabi may lessen the need for blood sugar regulating medications. Kohlrabi contains a lot of fiber and water which helps to reduce caloric intake and increase satiety. This has the potential to lower body weight. A recent study found that men who ate more cruciferous vegetables had a lower risk of type 2 diabetes.

Boosts Energy Level

Kohlrabi is rich in potassium and although this characteristic of potassium isn’t discussed too often, it is one of the key players in muscle and nerve behavior in the body.  It helps us move, breathe, react, and function every single day. As such, the high potassium content in this vegetable makes it a great addition to your diet to keep alert, energetic, and in great shape!

Regulates Blood Pressure

Dr. Jiang He, Harvard University, in a study revealed that the potassium content in kohlrabi also functions as a vasodilator, reducing the strain on the cardiovascular system by easing the tension of blood vessels and arteries. [8] This can increase circulation throughout the body, oxygenating key areas, and lowering the risk of cardiovascular events like strokes or heart attacks. Potassium is also a key part of fluid regulation in the body, as it works with sodium to regulate fluid movement between cells.

Prevents Anemia

Apart from potassium, Kohlrabi also consists of iron. The significant levels of iron found in kohlrabi go hand-in-hand with the potassium content, as iron helps to increase the RBC in the body, which is essential to prevent anemia (iron deficiency), which is characterized by weakness, fatigue, headaches, stomach disorders, disorientation, and general immune system failure. The calcium found in kohlrabi also improves the uptake of iron by the body, so kohlrabi is an all-around booster for both the immune and cardiovascular systems.

Improves Bone Strength

As we get older, our bones inevitably weaken, but one of the best ways to avoid or significantly slow down that process is by eating mineral-rich food, which includes vegetables like kohlrabi, with high manganese, iron, and calcium contents.

Eye Care

Dr. Helen M Rasmussen of Cambridge University, USA, wrote in a 2013 report published in the Clinical Interventions in Aging journal that Kohlrabi is a rich source of carotenes, including beta-carotene, which acts as an antioxidant compound in the body, particularly in the ocular area. Vitamin A can help to prevent macular degeneration and slow down or eliminate the appearance of cataracts. This is done by neutralizing the free radicals in the eye and preventing oxidative stress.

Increases your Metabolism

For those people who want to regulate their metabolism or feel that something in their body just isn’t working properly, they should try kohlrabi, which is a rich source of B-vitamins, many of which play key roles in enzymatic processes within the body. This vital network of reactions and processes determines how functional and efficient our bodies are, so making sure to add B-vitamin-rich foods like kohlrabi to a weekly diet can really help!

Anti-cancer Properties

According to a study by Hyun Ah Jung et al., eating kohlrabi helps reduce the risk of developing cancer as it contains potent phytochemicals including isothiocyanate, sulforaphane, and indole-3-carbinol (Preventive Nutrition and Food Science 2014).

Word of Caution: Aside from a very rare case of a food allergy, it is not the source of any known allergens and can be eaten without worry by the vast majority of people – especially for those looking for a healthier form of cabbage!

Anti-Aging

Kohlrabi along with its antioxidant properties is also a source of vitamin C; it provides up to 62 mg of vitamin C per 100 grams of serving. Vitamin C is an immunity booster that strengthens the body from within and promotes collagen production in the body. It helps to slow down the aging process and prevents the appearance of wrinkles and other signs of aging. A healthy body entails a healthy and glowing skin.

Anti-diabetic

Diabetes is like an epidemic affecting thousands of people in the world. Prevention through a good diet and controlling spikes in blood sugar level is the key to maintaining a healthy diabetes-free life. Kohlrabi contains high polyphenols and glucosinolates that are anti-inflammatory and affect diabetes negatively. Purple Kohlrabi has comparatively stronger diabetes-fighting abilities than the green kind.

Managing Blood Pressure

Potassium acts as a vasodilator that protects the body from spikes in blood pressure; it helps ease the tension in arteries and blood vessels that ensures adequate flow of blood. The increased blood circulation helps in oxygenation which contributes to protecting vital organs of the body.

Reduces C-Reactive Protein

Kohlrabi is rich in carotenoids, which control the C – reactive protein in the blood. C reactive protein is an indicator of inflammation in the body; it is produced in the liver, and its access is harmful. Kohl Rabi reduces inflammation in the body and prevents diseases such as arthritis and other diseases. The high water content in this vegetable helps regulate blood in the body and fight off infections and other inflammation-causing elements.

Bottom Line

The phytochemical content of Kohlrabi makes it a powerhouse of health fighting elements. It helps fight off cancer, acidosis, and Asthma; it is especially beneficial in reducing the risk of breast and prostate cancer. Kohlrabi does not contain any known allergens and can be eaten without any problems. Consuming kohlrabi regularly can help the body stay healthy and prevent diseases.

 Natural Remedies of  Kohlrabi

Substitute kohlrabi leaves for kale in this recipe for Sauteed Kale Salad and in 10 minutes you will have a delicious side dish or snack loaded with nutrients and flavor. You can use the bulb and make some Kohlrabi Homefries browned in a small amount of oil and seasoned with some tasty spices.

Also, try one of my latest mouthwatering, vegetable-centric recipes: healthy and super-satisfying Curried Cauliflower Soup that includes kohlrabi!

Medicinal Uses Of Kohlrabi

Enjoy kohlrabi raw or cooked. Both its thick outer peel and a fibrous layer lying just beneath must be removed, revealing a crisp vegetable treat made to please as thin dipping sticks or pureed to serve as the whipped dip itself! Dust off your juicer and combine kohlrabi’s strong taste with the milder carrot to create a unique beverage geared to help with your weight loss goals.

The opinions expressed are solely the writers. NOTE: Visit herbalastrology.com to read Ted PanDeva Zagar’s other articles and columns that discuss the benefits of herbs and natural foods. DISCLAIMER: The author’s comments are not intended to serve as medical advice, and he urges his readers to seek qualified wellness professionals to resolve matters of health.

How to Select and Store Kohlrabi

High-quality kohlrabi and collards, as well as other “greens,” are fresh, tender, and dark green. Avoid greens that show dry or yellowing leaves, evidence of insect injury, or decay. Smaller-sized leaves are not only easier to handle, but they will also be more tender and have a milder flavor than those with larger leaves. Kohlrabi is available throughout the year, although it is more widely available, and at its peak, from the middle of winter through the beginning of spring.

Kohlrabi should be stored in the refrigerator crisper wrapped in a damp paper towel or placed in a perforated plastic bag. Do not wash before storing, as this will cause it to become limp. Kohlrabi can be kept in the refrigerator for several days, although it is best when eaten within one to two days after purchase since the longer it is stored, the bitterer its flavor will become. Cooked kohlrabi will keep for two days refrigerated.

Tips for Preparing Kohlrabi

Wash kohlrabi leaves thoroughly under cool running water to remove any sand or dirt that may remain in the leaves. If not organically grown, soak them in a mild solution of additive-free soap or use a produce wash, rinse thoroughly, and dry with paper towels or a salad spinner. Both the leaves and the stem of kohlrabi can be eaten; simply cut the leaves and stem into the shape and size you desire.

If your recipe calls for the leaves only, take a leaf in hand and fold it in half lengthwise, then hold the remaining folded leaves near the base where they meet the stem and gently pull on the stem of the single leaf you’re holding. You can also use a knife to separate the leaves from the stem.

While people are accustomed to eating kohlrabi only when it is cooked, this leafy green vegetable has a strong but delightful taste when eaten raw. Cut into small pieces, it adds a spark, both flavor-wise and nutritionally, to vegetable or grain salads.

Kohlrabi leaves make an excellent addition to fresh vegetable juices, too. Typically one-third of the volume of the juice should be composed of kohlrabi, as it can be quite strong. Usually, the leaves can be fed into the juicer intact, but large leaves may need to be cut.

How to Peel Kohlrabi

Before you peel the bulb, cut off any leafy greens attached. You can use them raw in salads (if tender) or saute or steam them as you would other greens. It is not necessary to peel kohlrabi, but since the outer layer of leaves can be tough, you may prefer to do so. Using a vegetable peeler or knife, peel the kohlrabi and make sure to remove all the woody part.

Peeled Kohlrabi

Once you have fully peeled the vegetable, what you are left with is light green to white and has no fibers. Peeled kohlrabi looks like a white lump and resembles a turnip. Kohlrabi actually means “turnip cabbage” in German.

Halve the Kohlrabi

Cut your kohlrabi in half; your kohlrabi should be solid all the way through, with no spongy or brown spots. Cut these out if you have them, leaving only the firm bulb intact.

Slice the Kohlrabi

It is best to slice your kohlrabi thinly because it cooks faster that way. Matchstick, julienned, or half-moon pieces are good. You can also cube it for a stew or for roasting, or even hollow out the interior to be stuffed with a meat or vegetable filling.

Basic Cooking Technique

There are several ways you can cook kohlrabi, from roasting to steaming to pureeing in a soup. A simple method with delicious results is to saute the sliced kohlrabi in a bit of butter in a skillet. Once it begins to show some caramelization, season with salt, nutmeg, and a little sugar if the kohlrabi isn’t sweet enough. Cook until slightly al dente and serve immediately.

Recipes Using Kohlrabi

You may be surprised at how many recipes there are for kohlrabi. Since it is a popular vegetable in Germany, you will find dishes from that part of the globe, such as kohlrabi in cream, where the kohlrabi is boiled and then enrobed in a cream sauce made with thickened stock.

Along with Germans, Hungarians adore kohlrabi. A popular dish is Hungarian creamy kohlrabi soup, where the vegetable is puréed until smooth. Another Hungarian dish is stuffed kohlrabi—ground or leftover pork and beef are combined with egg and sour cream and stuffed into hollowed-out kohlrabi.

Don’t be afraid to try it raw! Slice the kohlrabi thinly and add to your favorite salad, perhaps along with its tender greens, or add it to your next vegetable platter and serve it with a tasty dip.

Quick Serving Ideas for Kohlrabi

1. Perk up your dinner salad by using chopped kohlrabi as a salad green.
2. Lightly sauté kohlrabi with fresh garlic and sprinkle it with lemon juice before serving.
3. Braise chopped kohlrabi and apples, then sprinkle with balsamic vinegar and chopped walnuts just before serving.
4. Combine chopped kohlrabi, pine nuts, and feta cheese with whole-grain pasta drizzled with olive oil.
5. The taste and texture of steamed kohlrabi make it a wonderful topping for homemade pizzas.
6. Puree cooked Kohlrabi and potatoes together and season with salt, pepper, cayenne pepper, and cumin for a delicious soup. Add vegetable stock if needed.

Recipes of  Kohlrabi

Ingrindience

1. 4 kohlrabi bulbs,
2. 1 clove garlic, minced
3. peeled1 tablespoon olive oil
4. salt and pepper to taste
5. 1/3 cup grated Parmesan cheese

How to prepare

• Preheat an oven to 450 degrees F (230 degrees C).
• Cut the kohlrabi into 1/4 inch thick slices, then cut each of the slices in half. Combine olive oil, garlic, salt and pepper in a large bowl. Toss kohlrabi slices in the olive oil mixture to coat. Spread kohlrabi in a single layer on a baking sheet.
• Bake in the preheated oven until browned, 15 to 20 minutes, stirring occasionally in order to brown evenly. Remove from oven and sprinkle with Parmesan cheese. Return to the oven to allow the Parmesan cheese to brown, about 5 minutes. Serve immediately.

Safety Measures for Kohlrabi

Members of the cabbage family contain goitrogens, naturally occurring substances that can interfere with the functioning of the thyroid gland. Dietary goitrogens are usually of no clinical importance unless they are consumed in large amounts or there is coexisting iodine deficiency. Cooking helps to inactivate the goitrogenic compounds. Individuals with already existing and untreated thyroid problems may want to avoid consumption of cabbage-family vegetables in their raw form for this reason.

Kohlrabi also contains a significant amount of oxalate. Individuals with a history of oxalate-containing kidney stones should avoid over-consuming kohlrabi and other oxalate-containing greens.