Kohlrabi is a real immune booster: a portion of raw kohlrabi covers almost 100% of the recommended daily requirement of vitamin C. The nutrients potassium, calcium and magnesium stabilize blood pressure, strengthen bones and reduce stress. Because they contain few carbohydrates, kohlrabi is also suitable for low-carb diets.
Vitamin supplier – for a good immune system
Just 100 grams of kohlrabi contain about 63 mg of vitamin C. On average, this puts it ahead of lemons with 53 mg and oranges with 50 mg. With a portion of 150 g of raw kohlrabi you cover almost 100% of the recommended daily requirement of vitamin C. As a guide: small tubers weigh about 250 grams. Kohlrabi thus strengthens our immune system.
If our vitamin C stores are filled, this benefits our immune system. Because vitamin C is involved in many metabolic processes. Among other things, it is important for the development of connective tissue, bones and teeth. In addition, vitamin C has an antioxidant effect, which means it protects the cells from free radicals. During digestion, it improves the absorption and utilization of iron from plant foods and slows down the formation of nitrosamines, which can cause cancer.
The kohlrabi leaves contain the plant pigment beta-carotene , which is converted into vitamin A in the body . This can protect against heart disease and lower high cholesterol levels. For example, you can sauté kohlrabi leaves like spinach with onions and garlic or use them in a vegetable smoothie.
Kohlrabi also contains vitamin E , which gives the crunchy vegetable your skin and hair strength.
Vitamin B1, B2 and B6 are also found in the light green tuber, they are important for the nervous system, blood circulation and muscles.
Counteracts high blood pressure and stimulates digestion
Kohlrabi also has a lot to offer when it comes to nutrients: With 322 milligrams of potassium per 100 grams , the German Society for Nutrition (DGE) classifies kohlrabi as a high-potassium and low-sodium food. That is why she recommends it to prevent high blood pressure and stroke. Potassium is also involved as a cofactor of enzymes in the formation of proteins and glycogen and is therefore important for growth.
Kohlrabi also provides us with the mineral calcium . The DGE recommends the following daily requirement:
- Adolescents aged 13 to 18: 1200 mg per day
- Children aged 10 to 12 years: 1100 mg per day
- Adults: 1000 mg per day
About a quarter of our daily calcium requirement would be covered with 3 bulbs of kohlrabi.
Hardly any fat and few calories
Kohlrabi is almost fat-free and has just 23 calories per 100 grams . Anyone who wants to lose weight is well advised to include healthy kohlrabi on their menu. Planed with a vegetable peeler, you can make healthy vegetable noodles out of kohlrabi.
Kohlrabi is an ideal food for a diet that is based on low carb, and thus gets by with few carbohydrates. With just under 4 grams of carbohydrates per 100 grams , kohlrabi is a suitable substitute for potatoes, for example.
Anti-stress vegetables thanks to magnesium
Kohlrabi is one of the vegetables that can counteract a low mood thanks to its high magnesium content . Researchers explain the effect as follows: magnesium is considered an anti-stress mineral because it inhibits the very messenger substances that are released during stress. As a result, magnesium-rich foods such as kohlrabi can have a positive effect on inner restlessness, irritability, moodiness or sleep disorders . About 43 milligrams of the mineral are in 100 grams of kohlrabi. A tuber weighs between 200 and 500 grams. The magnesium content is even higher in the green leaves.
Antioxidants protect the cells
Kohlrabi contains the secondary plant substance sulforaphane, a mustard oil that has an antioxidant effect. Antioxidants protect our body against free radicals, which attack our cells and can cause or worsen diseases such as metabolic disorders. Eating kohlrabi before sunbathing can also be helpful: the sulforaphane it contains stimulates the skin cells to form certain protein cells, which can reduce the risk of sunburn, for example.
In 2012, a study by the Heidelberg University Hospital and the German Cancer Research Center came to the conclusion that sulforaphane inhibits the growth of pancreatic cancer and can positively support the effects of chemotherapy.