22 Fantastic Health and Beauty Benefits of Sauerkraut

Benefits of Sauerkraut
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Sauerkraut is a cabbage based fermented food processed by using lactic acid. Its high nutritional value keeps you fit and healthy. Sauerkraut contains a significant amount of B vitamins, vitamin C,  vitamin A,  vitamin K, and loads of dietary fibre. Fermented foods are commonly found throughout the world, but sauerkraut has made its presence globally in the markets of Asia, Europe and America. It adds a distinct flavour and tanginess to a meal, whether it is garnished on top of the hot dog or eaten as a side dish with meat.  Sauerkraut is a primary ingredient in cocktail snacks, main courses, side dishes, and scrumptious sweets and is pretty different from vinegar and pickled cabbage. You may not like the taste or smell of sauerkraut. However, beyond its flavour, one can enjoy some health and beauty benefits of Sauerkraut. Read the article to know more.

Health Benefits of Sauerkraut

1. Prevents Cancer

A compound called isothiocyanates found in sauerkraut helps prevent the development of cancerous cells; thus, reduces the risk of colon, breast, prostate and lung cancer. Besides, the presence of antioxidants in sauerkraut combats free radicals and protects the body from their harmful effects. It is suggested to consume this cruciferous vegetable at least 4-5 times a week to obtain its health benefits.

2. Reduce Risk of Heart Disease

Sauerkraut is loaded with potassium, magnesium and flavonoids; all three are integral elements that avert the risk of heart ailments. Apart from this, the richness of fibre in this fermented veggie maintains a healthy heart and scrapes off the dangerous cholesterol from the arteries walls and blood vessels. It decreases the rate of low-density lipoprotein. Hence, safeguard your body from cardiovascular diseases.

3. Good for Moms-to-be

Sauerkraut contains folate, an essential vitamin for expecting mothers since it promotes the overall development of a foetus and averts various ailments, like spina bifida. Also, it is packed with vitamin C that absorbs iron from food and induces healthy growth of the brain.

4. Improves Digestion

A clean and healthy digestive tract relieves an individual from disorders, like Irritable Bowel Syndrome. The probiotic bacteria in sauerkraut form lactic acid, which helps balance the digestive system and improve the biodiversity of your gut bacteria. Additionally, the dietary fibres in this processed food contribute healthy digestion.  It regulates excretory system and thus, prevents chronic conditions, like gastric ulcers and colon cancers.

5. Maintain Healthy Brain Function

The vitamin B6 compounds present in sauerkraut regulates the proper functioning of brain and nerves and promotes the formation of RBC. So, if you wish to add extra nutritional punch to your dish then season it with sauerkraut.

6. Control Blood Sugar Levels

The combination of magnesium and dietary fibres in sauerkraut are effectual in controlling the blood sugar levels in the body, thus helpful for diabetics.

7. Reduces Bone Loss

The abundant minerals found in sauerkraut play a significant role in building strong bones and protecting the body from osteoporosis. The content of vitamin K and magnesium aids sauerkraut in preserving the bone health and decrease the risk of bone fracture.

8. Energy Supplement

The high iron content of sauerkraut energises you along with increasing body’s metabolism and blood circulation. Besides, this essential mineral also prevents anaemia and other diseases associated with its deficiency.

9. Boost Immune System

The abundant vitamins, minerals and phytochemicals present in this fermented food ward off several health problems. A single serving of sauerkraut has 35% of your daily recommended intake of vitamin C that regulates the production of white blood cells. Besides, it aids maintain the hale and hearty intestinal flora thus protecting the body from harmful bacteria.

10. Reduces Inflammation

Sauerkraut is packed with organic compounds that give anti-inflammatory effects and alleviates pain. Besides, phytonutrient antioxidant and abundant vitamin C present in this vegetable help reduce joint and muscle pain. Moreover, consumption of this fermented food may also relieve arthritis pain.

11. Ulcer Treatment

Peptic ulcers can be treated with sauerkraut since it is an excellent source of vitamin U. This vitamin has tremendous healing properties. One can drink sauerkraut juice or consume it in raw form to keep peptic ulcers away.

12. Treats Intestinal Disorder

People with intestinal disorders can drink sauerkraut juice as it contains beneficial bacteria and nutrient that are easy to digest. Thus, it benefits people suffering from an intestinal disorder.

13. Treats Asthma

Asthma is a health condition that affects the respiratory system. Frequent attacks and spasms can be dangerous for your overall health. So, incorporate this cruciferous food in your daily diet to reduce the severity of asthma symptoms.

14. Morning Sickness

Morning sickness is a very common problem that most of the women experience during pregnancy. Few symptoms of morning sickness are nausea, vomiting, headache and dark coloured urine. Add sauerkraut to your daily diet to soothe the overactive intestines, which leads to morning sickness.

15. Menopause Symptoms

To control the symptoms of menopause, an adequate amount of calcium and vitamin D should be included in the everyday diet. Besides, sauerkraut contains healthy probiotics that help reduce the severity of menopausal symptoms.

16. Combats Free Radicals

Intake of sauerkraut protects your body against harmful free radicals and suppresses their growth. Consume it every day to keep chronic disorders at bay.

17. Detoxifies Body

Sauerkraut is very useful if you are going on a detox. It can remove all the harmful toxins and impurities present in your body and cleanse your body.

18. Helps Lose Weight

Sauerkraut can help shed that extra fat. A cup of this fermented food contains just 20 calories. Also, evidence now suggests that gut health and weight loss are interlinked.

Beauty Benefits of Sauerkraut

19. Cures Acne

Eat half cup of fresh sauerkraut every day to keep acne problems at bay. It has high sulphur content that is very beneficial for skin.

20. Radiant Skin

Incorporate raw sauerkraut in your everyday diet. It contains probiotics, which is one the biggest beauty secrets for radiant skin. Consumption of healthy probiotics encourages the growth of friendly gut flora that helps better nutrient delivery to the skin.

21. Improves Eye Health

Sauerkraut contains vitamin A, which reduces the chances of macular degeneration and cataract formation. Apart from this, it is a rich source of lutein and zeaxanthin antioxidants that improve eye health.

22. Wrinkle Free Skin

Vitamin A present in sauerkraut maintains the elasticity of your skin; that slows down the appearance of wrinkles on your face. Keep your skin youthful and beautiful by incorporating this fermented food in your everyday diet.

Note: Despite all these health benefits, sauerkraut is very high in sodium content. It can be dangerous to people suffering from renal or cardiovascular diseases.


  1. My husband loves sauerkraut, but I had no idea there were so many health benefits! I like how you point out that the fermented veggie maintains a healthy heart, and scrapes off the dangerous cholesterol from the walls of arteries and blood vessels. My husband has a history of high cholesterol and heart disease in his family, so eating sauerkraut could really help this. I’ll have to talk to my family and see if this is something that runs in our family and if I should be eating more food like this.


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