kimchi benefits


Kimchi is a fermented Korean dish made of vegetables with a variety of seasonings. It's a staple in Korean cuisine and is served at nearly every meal. 

Kimchi is a popular choice for many Koreans, and is now gaining popularity in other parts of the world as well. But is kimchi good for you? Here are some of the kimchi benefits you can expect from eating this traditional food.


What is Kimchi and Why is it Good For You?


benefits of kimchi

What is Kimchi? Kimchi is a Korean fermented vegetable dish that's been around for thousands of years. The kimchi recipe is very easy to follow with just a few pieces of fermenting equipment. It's made with cabbage and other vegetables, along with fish sauce, garlic, and red chili peppers. 

Kimchi is usually spicy, tangy, and sour, and goes well with rice. Kimchi is one of the most popular Korean dishes because of its unique taste, high nutritional value, and health benefits.

Famous for its medicinal properties, kimchi can help alleviate symptoms of certain diseases, strengthen the immune system, and improve digestion. Most importantly, kimchi contains lactic acid bacteriathat help break down food during digestion. In fact, eating kimchi can help you not feel bloated after meals!

Thanks to kimchi’s main ingredient, cabbage, which is full of fiber, kimchi can also lower cholesterol levels in the body, which is linked to cancer prevention. Aside from lowering cholesterol levels, kimchi also lowers blood pressure

But that’s not all! Keep reading to learn about the many other benefits of kimchi. 

 download our lacto-fermentation guide and recipe book

The Nutritional Benefits Of Kimchi:

  Nutritional Benefits Of Kimchi

Kimchi is made from cabbage, radishes, cucumbers, and other vegetables that are preserved with salt and fermented with lactic acid bacteria. The fermentation process helps to increase the vitamin content of kimchi, as well as making it easier to digest. Here are some of the most important nutritional benefits of kimchi:

  • Kimchi is loaded with beta-carotene, which is an antioxidant that helps fight free radicals. It also contains many other antioxidants and disease-fighting compounds.
  • Kimchi contains calcium, which supports bone health. 
  • Kimchi is also an excellent source of iron, which helps transport oxygen around the body.
  • Kimchi is a good source of potassium, which helps lower blood pressure.
  • Kimchi also contains vitamin C, which helps boost immunity. 
  • Kimchi  contains folate, which helps maintain healthy red blood cells, and many other essential vitamins that keep us healthy, including vitamins A, thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), and pyridoxine (vitamin B6).
  • Kimchi is also a rich source of potassium, phosphorus, magnesium, selenium, and  zinc. Half a cup of Napa cabbage kimchi has about 173 milligrams of potassium, 34 milligrams of phosphorus, 13 milligrams of magnesium, and 0.5 to 1 μg of selenium.

Kimchi Nutrition Facts (per 100g):


15 KCal





  • Saturated Fat
  • Omega 3
  • Omega 6

0.5 g

Vitamin A 

5 μg


33 mg

0.067 g

Vitamin B1

0.01 mg


0.024 mg

0.14 g

Vitamin B2

0.21 mg


2.5 mg

0.1 g

Vitamin B3

1.1 mg


14 mg


  • Sugars

  • Fiber

2.4 g

Vitamin B6

0.21 mg


24 mg

1.06 g

Vitamin B9

52 μg


151 mg

1.6 g

Vitamin E

0.11 mg


0.5 μg


1.1 g

Vitamin K

43.6 μg


498 mg


0.22 mg



The Probiotic Power of Kimchi:

 Probiotic Power of Kimchi


Probiotics are living microorganisms that are good for us. They help keep our bodies healthy by making it easier for us to digest food. They also increase the number of “good” bacteria in our guts and boost our immune system. 

Probiotics are most commonly associated with yogurt and other fermented foods, such as kefir and kombucha. Kimchi is rich in probiotics, too. But many jarred kimchis available at the grocery store have been heated during the packaging process, resulting in the death of these probiotic organisms. This is why we recommend trying your hand at making your own kimchi. 

Fermented Vegetable Kit

Make tasty fermented veggies at home with our DIY Fermented Vegetable Kit! This kit is also great for making kimchi, sauerkraut, and more! Equipment in the kit may appear different than pictured. INCLUDED IN THE KIT Half-Gallon Fermentation Jar Airlock Lid fitted with rubber grommets Ceramic Fermentation Weights Celtic Sea Salt Recipe cards USING THE...

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These beneficial bacteria are the result of a process called lactic acid fermentation, which happens when vegetables like cabbage are salted and left out at room temperature for several days. That process produces lactic acid bacteria (LAB). 

LABs have many health benefits, including anti-inflammatory properties and cholesterol reduction. They also improve your immune system and can be effective in fighting off avian influenza (bird flu). 

Probiotics in kimchi have also been proven to decrease the amount of carcinogen-activating enzymes and suppress the growth of pathogenic (bad) bacteria in the intestines.


Could Kimchi Help with Weight Loss and Metabolism?

Kimchi Help with Weight Loss

The answer is a big fat YES! 

Kimchi has been studied for its health benefits, including its potential to help with weight loss and boost metabolism. In one study of 22 overweight and obese patients, researchers found that eating fermented or fresh kimchi every day for four weeks resulted in lower body fat percentage and waist circumference. 

Kimchi also contains beneficial bacteria called lactobacillus that can help aid digestion. Researchers found that kimchi helped people lose weight by boosting their metabolism. They think that this is because of the probiotic bacteria in kimchi. These bacteria help break down food and extract more energy from it. 

Furthermore, kimchi is also high in fiber, which may help you feel fuller longer after eating it. Plus, fiber helps speed up your metabolism. In fact, a study published in 2009 found that participants with high-fiber diets had lower body weights than those with diets low in fiber.

Related Source: Is Kimchi Gluten Free?


The Heart-Healthy Kimchi Benefits:

Heart-Healthy Kimchi

The main benefit of kimchi is that it is high in heart-healthy probiotics. A handful of studies have shown that kimchi may help reduce inflammation and cholesterol levels, which can lower your risk of heart disease and stroke. The fermentation process of kimchi contributes to its high levels of antioxidants, which help reduce inflammation and protect the body from free radical damage.

Other studies have found that eating kimchi can help prevent cancer cells from growing by inhibiting cell division. 

Furthermore, kimchi also has the ability to reduce cholesterol levels significantly. In one study involving mice, kimchi was shown to potentially reduce cholesterol levels and inhibit fat accumulation in the liver.


How Kimchi Can Help Manage Diabetes:

Kimchi has also been shown to lower blood glucose levels and help control diabetes. The fermentation process of kimchi breaks down the carbohydrates in the vegetables into simple sugars that are easier for your body to digest. This can help lower blood glucose levels and increase glucose tolerance for those with Type 2 diabetes.

In a 4-week study, rats that ate freeze-dried kimchi along with a high-fat diet had better blood glucose controlthan rats that didn't eat kimchi. Their blood sugar levels were lower, and they responded better to insulin.

Another study found that people with prediabetes who ate kimchi experienced beneficial effects on several factors related to glucose metabolism. The research also showed that fermented kimchi (which is more nutritious than fresh kimchi) could also improve blood pressure and insulin sensitivity.


The Final Verdict: Is Kimchi Good For You?

Yes, kimchi is good for you. There are plenty of health benefits of kimchi. It has been touted as a superfood for its anti-inflammatory and antioxidant qualities. It's also high in probiotic bacteria, which can help improve your immune system, reduce inflammation, and even lower cholesterol. 

Kimchi is also loaded with nutrients and minerals such as vitamins A, thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pyridoxine (vitamin B6), folate (vitamin B9), calcium, iron, potassium, phosphorus, and magnesium.

The best part? Making kimchi at home is also super easy. You just need a little fermenting equipment and a few ingredients and you're good to go. 

So go ahead and try your hand at making this delicious Korean dish!