© Anthony Shkraba
August 2, 2025
Birgitta Dunckel
The Korean superfood kimchi is said to improve liver values, support the intestines, and prevent heart diseases. How healthy is kimchi really? And how can you make it yourself?
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Kimchi is much more than just a vegetable dish – it is a cultural phenomenon. The traditional fermented vegetable, made mainly from napa cabbage, radish, chili, garlic, ginger, salt, and fish sauce, polarizes taste buds worldwide. While some are delighted by its intense, spicy-sour aroma, others avoid the characteristic fermentation aroma.
In Korea, however, kimchi is undoubtedly the national dish and has been prepared in countless regional variations for over 2000 years. No Korean meal is complete without kimchi – it is an integral part of every meal and deeply rooted in Korean culture.
The most important health benefit of kimchi lies in its high content of probiotics. Natural fermentation produces millions of lactic acid bacteria, which, as living microorganisms, positively influence the intestinal flora. These probiotics:
A study from the University of Leipzig demonstrated how lactic acid bacteria communicate with the immune system: they activate specific cell receptors (HCA3), thereby strengthening the body's defenses.
Kimchi is a true nutritional wonder with impressive values:
Vitamins per 100g of kimchi:
Minerals and trace elements:
Other important ingredients:
Kimchi is rich in polyphenols and flavonoids, which are optimized in their bioavailability through fermentation. These antioxidant compounds:
Several scientific studies confirm the positive effect of kimchi on heart health. A notable study showed that daily consumption of 150g of kimchi over seven days resulted in the following improvements:
Regular kimchi consumption can significantly reduce the risk of various cardiovascular diseases:
Basic Ingredients for Authentic Kimchi (4-6 servings)
Main Ingredients:
- 1 large napa cabbage (approx. 2kg)
- 60g sea salt (non-iodized)
- 2 tbsp rice flour
- 1 tbsp sugar
- 3 tbsp fish sauce (or soy sauce for a vegan version)
Spice paste (Kimchi paste):
- 50g Korean chili paste (Gochugaru)
- 6 cloves of garlic
- 1 thumb-sized piece of ginger
- 4 spring onions
- 1 pear or apple (for natural sweetness)
- 200g radish
Step 1: Prepare Napa cabbage (2-8 hours)
1. Cut Napa cabbage in half lengthwise and slice into 3-4cm wide strips
2. Cover with salted water in a large bowl (25g salt per liter of water)
3. Let sit for 2-8 hours until the leaves are soft
4. Rinse thoroughly and drain
Step 2: Prepare Kimchi paste
1. Bring rice flour to a boil with 250ml of water and let it cool
2. Finely puree garlic, ginger, and pear
3. Mix all the ingredients of the seasoning paste
4. Cut radish and spring onions into small pieces and add
Step 3: Start fermentation
1. Thoroughly mix Chinese cabbage with the seasoning paste
2. Press firmly into sterilized jars (no air bubbles)
3. Cover with its own juice
4. Ferment at room temperature for 1-5 days
5. Then store in the refrigerator
When buying ready-made kimchi, pay attention to the following points:
- Regularly monitor blood pressure
- Consult with a doctor
- Choose low-salt kimchi varieties
- Limit portion size
- Suitable from 2-3 years due to spiciness
- Start with small amounts
- Prefer mild varieties
- Pay attention to salt content
With only 15-20 calories per 100g, kimchi is an ideal snack for diets.
- Promotes a feeling of fullness
- Regulates blood sugar levels
- Supports digestion
- Reduces cravings
The probiotic bacteria can boost metabolism and support fat burning.
Traditional Kimchi often contains fish sauce and is therefore not vegan. However, there are many vegan versions using soy sauce or seaweed extracts.
Yes, Kimchi is traditionally eaten raw and thus unfolds its maximum probiotic effect.
For healthy adults, 50-100g daily is optimal to benefit from its health advantages.
Properly stored kimchi becomes more sour, but not bad. Mold growth or unpleasant odors are signs of spoilage.
Yes, the probiotics and fiber in kimchi can promote digestion and help with constipation.
Kimchi is more than just a trend – it's a scientifically proven superfood with exceptional health benefits. From boosting the immune system to improving heart health and aiding in weight loss, this fermented vegetable from Korea offers various benefits for modern nutrition.
Tip: Start with small amounts and gradually increase to allow your body to adjust to the probiotic bacteria.
