Sauerkraut is a popular side dish and is also popular as a stew or soup. The cabbage is one of the probiotic foods, as it contains the health-promoting lactic acid bacteria. It is made from finely chopped white or pointed cabbage.
This is what you should know about sauerkraut
The cabbage is one of the probiotic foods, as it contains the health-promoting lactic acid bacteria. It is made from finely chopped white or pointed cabbage. Even though sauerkraut is now considered a typical German dish, it is by no means a German invention. It is unclear exactly where it was invented, but it was already known in ancient Greece and China. Hippocrates, Greece’s physician and philosopher, already described it as a healthy food and remedy. In Europe, sauerkraut was cultivated in numerous monastery gardens. Industrially, it has been produced since the 19th century. For the production of sauerkraut, white cabbage is shaved into thin uniform strips and table salt is added. The juice is produced by pounding, which causes fermentation. Lactic acid bacteria ferment the sugar contained in the cabbage into lactic acid, which lowers the ph level and increases the vitamin C content. Lactic acid fermentation preserves the cabbage. This technique serves the purpose of preserving vegetables. Sauerkraut was also very popular among sailors, as the abundant vitamin C protected them from the dreaded vitamin deficiency disease scurvy during long voyages. This initially causes performance to decline and, if left untreated, can even be fatal. For long sea voyages, the cabbage was ideal because of its good shelf life. In the meantime, sauerkraut is known worldwide. It is imported to a very small extent. Sauerkraut is available in supermarkets in canned form all year round. It can also be bought in bulk in butcher shops as well as in markets. Raw sauerkraut contains the most minerals and vitamins. It tastes spicy-sour and has a fine, sour aroma.
Importance for health
That the sauerkraut is healthy, already knew our grandparents and great-grandparents. Also Hildegard von Bingen, who played an important role in the field of nutrition and medicine, saw the sauerkraut as a valuable remedy for various diseases and ailments, for example, inflammation, ulcers, gout and headaches. Furthermore, she recommended it as digestive, blood and skin purifying. The beneficial, lactic acid vegetable has a positive influence on health in a variety of ways. Sauerkraut contains a lot of vitamin C and this in an optimal form, so that even if it is reheated several times, a maximum of one third of it is lost. The additionally contained folic acid supports the absorption of the vitamin. Regular consumption of sauerkraut can prevent the formation of carcinogenic substances in the intestines. The reason for this is the lactic acid contained, which ensures a healthy bacterial flora in the intestine and thus supports the body’s immune defenses. The dietary fiber, which is also present in abundance, also ensures that food residues are quickly removed and do not settle in the intestines. In addition, it contains secondary plant substances, which have a positive effect on blood clotting and promote digestion. Even a protection against cancer is thereby present. Furthermore, sauerkraut helps with tissue overacidification, for example in rheumatism and gout, as well as with increased blood sugar and blood fat levels. It is also a great supplier of vitamin K. This promotes blood clotting and wound healing. Vitamin K deficiency is also present in liver dysfunction, biliary diseases and blood loss, for example after surgery. Just one or two servings a week are enough to compensate for nutritional deficiencies and keep the body healthy. Probiotic sauerkraut juice is also considered to aid digestion and is said to help with weight loss. In case of constipation, two glasses in the morning will bring good results. A sauerkraut cure is very effective for strengthening the immune system and cleansing the intestines. For this purpose, 150 grams of fresh sauerkraut are eaten twice a day for four weeks. The contained messenger substance acetylcholine has a calming effect on the vegetative nervous system. For this reason, some neurologists recommend a three-month course of treatment with plenty of sauerkraut for depressed patients. Because of its positive effects, sauerkraut should be an integral part of the diet.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 19 | Fat content 0.1 g |
| Cholesterol 0 mg |
Sodium 661 mg |
| Potassium 170 mg | Carbohydrates 4.3 g |
| Protein 0,9 g |
Vitamin C 14.7 mg |
The sauerkraut provides the body with vitamins A, B, C as well as K, folic and lactic acid, iron, potassium, calcium and sodium. In addition, there are valuable secondary plant compounds in the cabbage. It contains few carbohydrates, fat, hardly any protein and therefore few calories. In addition, it has no cholesterol, very few purines, but a lot of fiber, which stimulates digestion.
Intolerances and allergies
Sauerkraut, like all fermented foods, contains histamine. In sensitive people, this can cause intolerance reactions, such as nausea, diarrhea and headaches. Those who drink sauerkraut juice every day during a course of treatment should note that it has a strong laxative effect. Sauerkraut can cause flatulence. If caraway seeds, fennel or grated ginger are added during cooking, these can be alleviated or even prevented.
Shopping and cooking tips
Homemade sauerkraut is made from fresh white cabbage and will keep for several months in a cool cellar. If the cabbage is briefly cooked in preserving jars and stored in a cool, dark place, it will keep fresh longer. A simpler and quicker option is to buy the cabbage canned or jarred. Fresh sauerkraut is crisp, bright and smells delicately sour. It will keep in a sealed container in the refrigerator for up to two days. Poorly fermented or overaged sauerkraut, on the other hand, often has a bitter, over-acidic or musty taste. Sauerkraut should not be purchased in plastic containers or packaged plastic bags. Because of the acid they contain, toxic substances can be released from the packaging, destroying the vitamins and spoiling the taste of the cabbage.
Preparation tips
The cabbage is popular in soups and stews because of its acidic flavor. However, it is also very popular as a side dish to meat dishes such as Kassler or Eisbein, to mashed potatoes and bratwurst and in casseroles. It is also very suitable for Schupfnudeln and fried potatoes. It goes well with many dishes, but especially with hearty dishes. Sauerkraut is steamed with a little water for about half an hour. After the fermentation process it harmonizes especially well with caraway, juniper berries, dill, bay leaves, marjoram, diced onion, carrots, apples, buttermilk and wine. Caraway makes the sauerkraut more digestible. The vegetable is also good for reheating. The following day, many people find it tastes even slightly better due to its softer consistency. Cooking it for a long time makes it more tender and easier to digest. If the sauerkraut is too sour for you, you can soften the taste with a little honey.