Kohlrabi: The Healthy Vegetable Classic

Kohlrabi is also known as swede and an absolute classic in the local kitchen – even if it originally comes from the Mediterranean region. Kohlrabi is not only delicious but also very healthy – and for many good reasons.

Kohlrabi – the ingredients

The fact that kohlrabi is healthy is partly because it consists largely of water and is full of nutrients. Therefore, it is a very suitable vegetable for people who want to lose weight. 100 grams of kohlrabi contain only 24 kilocalories, but numerous vitamins such as:

  • vitamin C
  • Vitamin A
  • Vitamins B1 and B2
  • Vitamin B6
  • niacin

Kohlrabi also provides several minerals such as potassium, calcium, phosphorus, magnesium, iron, and selenium.

What exactly makes kohlrabi so healthy

There are some reasons why kohlrabi is very healthy and should be on the menu. Kohlrabi, for example, contains a lot of mustard oils. They help our immune system and promote cell health. However, mustard oils are sensitive to heat, so kohlrabi is best eaten raw.

Due to its magnesium content, kohlrabi not only supports the bones, but also the muscles and the brain. Magnesium helps the body prevent osteoporosis, regulates high blood pressure, and counteracts cardiovascular diseases and diabetes. The fiber in kohlrabi ensures that the blood sugar level remains stable. They also support digestion.

The beta-carotene (vitamin A) it contains also supports heart health and regulates cholesterol levels. Vitamin E, on the other hand, strengthens the health of skin and hair. It also contains some important vitamins from the B group: vitamins B1, B2, and B6, which are mainly found in the tuber, and support the nervous system and blood circulation. They also have a positive effect on the muscles.

Kohlrabi is also good food for sun worshipers: it contains sulforaphane – and this ensures that the risk of sunburn can be significantly reduced. Last but not least, kohlrabi has a very decisive advantage over other types of cabbage: it is very digestible because it bloats less.

How to best prepare kohlrabi

Some of the vitamins contained in kohlrabi (vitamins B and C) are water-soluble. This means that some of the vitamins can be lost when the vegetables are cooked. So if you want a full load of vitamins, it is best to eat the kohlrabi raw. The leaves should also be eaten – because there are many more vitamins and nutrients in the leaves than in the tuber. The vitamin C content of the leaves, which is twice as high as in the tuber, is particularly striking. The proportion of beta-carotene is even a hundred times higher, iron and calcium are ten times more present in the leaves. You shouldn’t do without the peel either – it also contains a lot of healthy and important nutrients.

Kohlrabi – The shelf life

Kohlrabi will keep in the fridge for about a week. For longer shelf life, you can wrap the tuber with a damp cloth. The leaves should be removed to keep the kohlrabi fresh for as long as possible.

Kohlrabi for diets

If you want to shed a few pounds, you can rely on kohlrabi. It is particularly suitable for low-carb diets: 100 grams of kohlrabi have only four grams of carbohydrates – which makes kohlrabi a suitable side dish. Because kohlrabi regulates the blood sugar level with its roughage, it is also suitable for diabetics.

Kohlrabi is a vegetable that should not be missing from any menu. The tuber is rich in vitamins, low in calories, has a lot of fiber, and has numerous positive effects on the body – and the healthy kohlrabi is also easy to digest.

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Written by Crystal Nelson

I am a professional chef by trade and a writer at night! I have a bachelors degree in Baking and Pastry Arts and have completed many freelance writing classes as well. I specialized in recipe writing and development as well as recipe and restaurant blogging.

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