Kohlrabi: Nutritional Value, Benefits And How To Prepare It

Cabbage or turnip? Although they look very different, there is a vegetable that has both: kohlrabi. It is a cross between a kale ( Brassica oleracea ) and a turnip ( Brassica rapa ).

This vegetable, also known as German turnip, is a cruciferous tuber. Percival described it as a cabbage with a stalk like a turnip.

This vegetable is believed to have originated in the Czech Republic during the 17th century as a cross between wild cabbage and turnip. It is cultivated in North America, Canada and northern Europe, as part of its gastronomy. There are two main varieties: the purple one that mixes with radish, and the white one, a Canadian variety with a creamy flesh.

From kohlrabi we can use both the leaves and the stem. Its flavor and texture are similar to that of broccoli and cabbage, but when cooked, acquire a sweetness similar to sweet potatoes.

Nutritional values ​​of kohlrabi

Kohlrabi has some surprising nutrients in quantities, which we will see below, according to the data provided in the food composition table, in grams per 100 grams of raw vegetables.

For vitamins and minerals, the percentages that cover the recommended daily value (DV) are as follows:

• Calories : 27.
• Carbohydrates : 6.2 grams.
• Fiber : 3.6 grams.
• Vitamin B6 : 0.15 milligrams – 12% of the RV.
• Protein : 1.7 grams.
• Vitamin C : 62 milligrams – 103% of the DV.
• Potassium : 350 milligrams – 7% of the DV.
• Phosphorus : 46 milligrams – 4% of the DV.
• Vitamin B9 : 16 milligrams – 4% of the RV.

Kohlrabi provides vitamin C above the recommended daily value. According to Castillo-Velarde , vitamin C is considered a very powerful antioxidant against free radicals.

In addition, a group of doctors recommends it as a wound healer. We can highlight in this vegetable its good absorption of iron and its immunomodulating capacity. However, heat can destroy it. That’s why some experts suggest microwave or steam cooking.

Kohlrabi can cover 12% of the recommended intake of vitamin B6. Brown and other authors claim that pyridoxine is necessary for protein metabolism, red blood cell production, and immune health.

This interesting vegetable is also a good source of potassium, a mineral that, according to pharmacist Tejada-Cifuentes , maintains heart health and fluid balance as an electrolyte.

One cup of kohlrabi or 135 grams provides 17% of the daily dietary fiber requirements. In addition, it is recognized by nutritionists for its benefits in preventing diabetes, body weight and gastrointestinal health, among others.

Possible health benefits of kohlrabi

Kohlrabi is known to offer health benefits  due to the presence of certain nutrients and bioactive components. Let’s look at some of them and their scientific basis.

Antioxidant Source

In the Preventive Nutrition and Food Science magazine , kohlrabi is highlighted for its variety of antioxidants, as in addition to vitamin C, it contains phytochemicals that block free radicals. The anthocyanins, the isothiocyanates, sulfurofanos and glucosinolates are some of them.

The purple husk of kohlrabi is very rich in anthocyanins, a pigment that gives some vegetables and fruits a red, purple or blue color. Cassidy and other researchers argue that these pigments have a positive effect on preventing heart disease, while Devore and other authors link them to less mental decline.

Kohlrabi, especially purple, contains isothiocyanates and glucosinolates . According to some observational studies, these elements are associated with a lower risk of colorectal cancer, although more specific studies are suggested in this regard to confirm the data.

Can prevent heart disease

Some researchers claim that the glucosinolates in crucifers dilate blood vessels and reduce inflammation ; therefore, they are associated with a lower risk of heart disease. In turn, isothiocyanates prevent the build-up of fatty plaque in the arteries.

The anthocyanins may also reduce blood pressure and the risk of heart failure, as documented by a group of experts of the journal Circulation .

The presence of phytochemicals is not the only one that can reduce the risk of cardiovascular disease. The high fiber content also protects against heart disease. This is supported by a review of 15 studies on a 24% decrease in the probability of suffering from this disease.

Helps maintain a healthy bowel

Kohlrabi is a crucifer with high fiber contents. A daily cup covers 17% of our needs.

Nutrients magazine claims that some types of soluble fiber can act as prebiotics. That is, being food for beneficial bacteria, such as bifidobacteria and lactobacilli. A review in this regard argues that fiber maintains intestinal health and protects against obesity and heart disease.

The magazine Nutrición Hospitalaria also refers to prebiotic fiber for its positive effects on bacteria, which are associated with a healthier immune system.

On the other hand, Fundación Española del Aparato Digestivo recommends insoluble fiber to help increase stool volume and relieve constipation.

Can strengthen the immune system

Kohlrabi can make an important contribution of vitamin B6 to the diet. One cup a day covers 15% of recommended values.

Vitamin B6 participates in the production of T cells and white blood cells. These are immune cells that deal with foreign substances and are important for a healthy defense system.

Several researchers agree that supplementation with vitamin B6 and other micronutrients improves immunity levels.

In addition, Nutrients magazine also highlights the role of ascorbic acid in strengthening white blood cell function and strengthening the immune system. Kohlrabi’s vitamin C covers all the needs of an adult.

Care in the consumption of kohlrabi

Some dermatological studies revealed a food hypersensitivity to kohlrabi. May cause itching, atopic dermatitis, rash, rhinitis, respiratory problems, gastrointestinal disturbances, and an allergic contact reaction.

A scientific review indicates that caution should be exercised when consuming kohlrabi and the anticoagulant warfarin , as they can interact unfavorably.

How to prepare kohlrabi?

We can prepare raw or cooked kohlrabi. When consumed raw, its flavor is reminiscent of broccoli, but a little smoother and with a spicy touch.

We can add this vegetable in salads, grated, thinly sliced ​​or julienne. You can serve as an accompaniment in place of potatoes, or as part of a portion of mixed vegetables.

If you prefer, it’s a great crunchy appetizer with hummus . As the rind is a little difficult to chew, you can remove it with a sharp knife.

We can prepare the raw leaves in salads or steamed ones like chard or spinach. We can also sauté them to add to soups.

When we cook the tuber, it becomes sweeter. If you prefer it in the oven, we recommend letting it brown until soft or combining it with cauliflower, broccoli and adding onion to contrast the cruciferous flavor.

As a creamy soup, it is delicious. You can mix it with chicken stock, boiled potatoes, fine herbs and vegetables. Remember that the lower the heat during preparation, the better you get the vitamin C from kohlrabi. You can steam or sauté with garlic, olive oil and a little chopped parsley.

Kohlrabi is a vegetable full of nutrients and active compounds beneficial to health. It is very rich in vitamin C, B6, fiber and flavonoids. You can eat it raw or cooked, alone or with other vegetables, but not before making sure it’s not sensitive to its components.