What is Kohlrabi?
Health benefits of kohlrabi: Kohlrabi, also known as navalkol in India, is a round, bulb-like vegetable from the cabbage family. With a crisp texture and mild flavor, it can be eaten raw or cooked. It’s gaining popularity as a nutrient-packed superfood.
10 Health Benefits of Kohlrabi
1. Rich in Nutrients
Kohlrabi is a powerhouse of vitamins like C, B6, and minerals like potassium, magnesium, and fiber. A single cup provides over 90% of your daily vitamin C needs.
2. Supports Digestive Health
The fiber in kohlrabi keeps your digestive system running smoothly, prevents constipation, and feeds healthy gut bacteria.
3. Boosts Immunity
Its high vitamin C content strengthens the immune system, helping your body fight off infections faster.
4. Good for Heart Health
Kohlrabi helps reduce bad cholesterol levels and keeps your heart in check, thanks to its antioxidant and fiber content.
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5. Aids in Weight Management
Low in calories but high in fiber, kohlrabi keeps you full longer, making it great for weight loss or maintenance.
6. Controls Blood Sugar
The fiber and antioxidants in kohlrabi slow down sugar absorption, helping maintain stable blood sugar levels.
7. Improves Eye Health
Thanks to compounds like carotenoids and vitamin A precursors, kohlrabi helps protect your vision and eye tissues.
8. Strengthens Bones
It contains calcium, phosphorus, and magnesium, all of which support strong and healthy bones.
9. Promotes Healthy Skin
Vitamin C aids collagen production, keeping your skin firm and smooth.
10. Kidney Friendly
Its low sodium and potassium content make kohlrabi a smart choice for those with kidney concerns (in moderation).
Side Effects of Kohlrabi
While kohlrabi is generally safe, some people may experience bloating or gas due to its fiber. Those with thyroid issues should moderate intake as it belongs to the cruciferous family, which can interfere with iodine absorption in large amounts.
Is Kohlrabi Better Raw or Cooked?
Both forms have benefits. Raw kohlrabi retains more vitamin C and offers a crunchy texture, great for salads. Cooking reduces bitterness and makes it easier to digest, especially for people with sensitive stomachs. Try both and see what works for you.
Tasty Kohlrabi Recipes
- Peel and dice kohlrabi.
- Sauté with mustard seeds, cumin, turmeric, and chili.
- Add salt and a splash of water, cover, and cook until soft.
- Shred raw kohlrabi and carrots.
- Mix with Greek yogurt, lemon juice, salt, and pepper.
- Chill and serve as a refreshing side dish.
- Thinly slice kohlrabi, drizzle with olive oil, salt, and pepper.
- Bake at 180°C (350°F) until crispy.
Frequently Asked Questions
What is kohlrabi called in India?
In India, kohlrabi is commonly known as navalkol (Marathi), knol khol (Tamil), or ganth gobhi (Hindi).
How is kohlrabi good for you?
It boosts immunity, supports digestion, aids weight loss, and improves skin, eye, and bone health.
Is kohlrabi healthier than potatoes?
Yes, kohlrabi has fewer calories and carbs than potatoes, plus more fiber and vitamin C, making it a healthier alternative.
Is kohlrabi good for the kidneys?
When eaten in moderation, it’s kidney-friendly due to its low sodium and potassium levels.
Conclusion
Kohlrabi is an underrated superfood that delivers big on health benefits. Whether you prefer it raw in a salad or cooked in a warm stir-fry, adding it to your diet can make a real difference. Try it out, explore new recipes, and enjoy the goodness.
Try a new recipe this week and share your experience!