View abstract. Environment. Kohlrabi packs nutrients and antioxidants that may support immune health and lower your risk of chronic disease. Side effects Kohlrabi contains goitrogens. She is the author of Healthy, Happy Pregnancy Cookbook. Netherlands: Springer, 2015. Home Blog Food & Nutrition Kohlrabi: Uses, Benefits and Side effects by Dr. Rajeev Singh, Kohlrabi is a vegetable with a swollen bulb-like stem at the base. Carotenoids protect the tissues in your body from free radical damage that can lead to serious diseases. Additionally, kohlrabi is rich in phytochemicals like glucosinolates and carotenoids that help control fat accumulation. Aggarwal, B. It might also have effects like estrogen. Even though its edible, it tends to be tough, so most people prefer to remove it. High cholesterol. The skin has the rubbery texture of broccoli stems and can be white, light green, or bright purple. Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc. At this time there is not enough scientific information to determine an appropriate range of doses for kohlrabi. Cell Biol Toxicol 1997;13(4-5):323-329. Constipation. It may reduce the risk of developing cancer. Verhoeven DT, Verhagen H, Goldbohm RA, van den Brandt PA, van Poppel G. A review of mechanisms underlying anticarcinogenicity by brassica vegetables. 2023 WebMD LLC. View abstract. This copyrighted material is provided by Natural Medicines Comprehensive Database Consumer Version. Additionally, a healthy gut microbiome may be associated with a healthier immune system and lower risks of obesity and bowel disease (22, 23, 24). With proper storage, both whole and cut kohlrabi bulbs should last for up to a week. If too many build up in the body, they can lead to cell damage. Vitamin C acts as a cell-protecting antioxidant in the body. Its a good source of fiber, which is important for a healthy gut and proper digestion. Kohlrabi makes an exceptional gluten-free pasta. Natural Medicines Comprehensive Database rates effectiveness based on scientific evidence according to the following scale: Effective, Likely Effective, Possibly Effective, Possibly Ineffective, Likely Ineffective, and Insufficient Evidence to Rate (detailed description of each of the ratings). Kohlrabi contains a wide array of antioxidants, such as vitamin C, anthocyanins, isothiocyanates, and glucosinolates. Published 2013 May 1. doi:10.3945/an.112.003566, Celakovsk J, Ettler K, Ettlerov K, Vankov J. There are many ways to incorporate this health-promoting food into your diet. Gout. Adv Exp Med Biol 1991;289:153-163. Firestone, G. L. and Bjeldanes, L. F. Indole-3-carbinol and 3-3'-diindolylmethane antiproliferative signaling pathways control cell-cycle gene transcription in human breast cancer cells by regulating promoter-Sp1 transcription factor interactions. A healthy diet high in foods like kohlrabi is crucial when it comes to lowering blood pressure to a healthy place. But if you don't have a root cellar, kohlrabi can be stored in the refrigerator for up to a month. Ferguson LR. Curr Drug Metab 2002;3(3):233-255. A 1 cup serving of raw kohlrabi contains: Kohlrabi is a healthy ingredient, and its low in calories. Kohlrabi should be stored in a sealed bag or container in the fridge. The appropriate dose of kohlrabi depends on several factors such as the user's age, health, and several other conditions. Its also a good source of potassium, a mineral and electrolyte thats important for heart health and fluid balance (8, 9). Kohlrabi is a vegetable thats related to the cabbage family. Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Firestone, G. L. and Bjeldanes, L. F. Indole-3-carbinol and 3-3'-diindolylmethane antiproliferative signaling pathways control cell-cycle gene transcription in human breast cancer cells by regulating promoter-Sp1 transcription factor interactions. The fiber in kohlrabi also fuels Bifidobacteria and Lactobacilli. Our website services, content, and products are for informational purposes only. WebKohlrabi: Get in-depth nutritional information, including calorie counts, micronutrients, macronutrients, recipes, and tips from nutritionists. View abstract. Animals. Turnip greens. Metabolic profiling of glucosinolates, anthocyanins, carotenoids, and other secondary metabolites in kohlrabi (Brassica oleracea var. Kohlrabi has many phytochemicals, essential nutrients and antioxidants. The Coldplay frontman revealed he only eats once a day but experts warn extremely restrictive diets arent sustainable and can come with significant, If you suspect you have low testosterone, you may wonder whether your diet can help. Kohlrabi is a member of the cabbage family, and as such, comes with this familys signature sweet-but-peppery flavor profile. Kohlrabi is rich in potassium, which can help reduce the risk of serious health conditions like cancer, diabetes, stroke, and heart disease.. Never delay or disregard seeking professional medical advice from your doctor or other qualified health care provider because of something you have read on WebMD. Its in season during the fall, winter, and early spring. [cited 2022Dec20]. Roast along with other quick-cooking vegetables such as cauliflower, broccoli, and onions. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. doi:10.3746/pnf.2014.19.4.281, Weaver C, Marr ET. Try this today: Next time youre at the grocery store, pick up kohlrabi. On the other hand, insoluble fiber isnt broken down in your intestine, helping add bulk to your stool and promote regular bowel movements (19 A pain disorder called sciatica. National Center for Complementary and Integrative Health. One of the best (and easiest!) View abstract. High cholesterol. Dietary fiber helps support gut health and blood sugar management (2, 10). View abstract. Additionally, kohlrabi is an excellent source of vitamin C, which may support white blood cell function, and ultimately, strengthen your immune system (31). Chemicals in kohlrabi might also have antioxidant activity. Molecules (Basel, Switzerland). You can also find kohlrabi at the farmers market or grow your own., You can prepare kohlrabi raw in salads or slaws, roast it, or prepare it in soups and stews.. This may result in health problems such as inflammation and diseases. Health benefits of kohlrabi Kohlrabi belongs to the mustard (Brassicaceae) family. Add it to salads sliced or shredded, or cut it up and use it has a vehicle for dips like hummus. Roasted Kohlrabi Steak with Mushroom Sauce, Shaved Kohlrabi Salad with Basil and Parmesan. If you cut off a piece of the bulb and want to store whats left, wrap it tightly in plastic or beeswax wrap. 6 Adverse Effects Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. A large study of adults ranging in age from 25years to 74years revealed that there is an inverse association of fruit and vegetable intake with the risk of cardiovascular disease and all-cause mortality in the general U.S. population. Epidemiology and mechanisms. Kohlrabi extracts can prevent diabetes, aid in diabetes treatment and reduce long-term diabetic complications.1 The study shows that kohlrabi might be helpful in people with diabetes. Kohlrabisometimes called a German turnip is a bulbous vegetable, related to cabbage. This may be due to the sulfur-containing compounds in cruciferous vegetables, as well as due to their antioxidant phytosterols., Kohlrabi is rich in both soluble and insoluble (doesnt dissolve in water) fiber. Crohn's disease. To prepare the vegetable, you want to cut off the outer layer with a sharp vegetable peeler. You can also take roasted kohlrabi a step further by pureeing it into soup along with chicken or vegetable broth, cooked potato, and fresh herbs; top with a dollop of sour cream or creme fraiche, if desired. Moderate your portion sizes National Nutrient Database for Standard Reference Release 27. in 2022 showed that kohlrabi has plant-derived chemicals named glucosinolates and isothiocyanates that lower the risk of developing heart disease. You may have spotted kohlrabi at your local farmers market and wondered what on earth it was. Kohlrabi is a low-calorie vegetable rich in fiber, vitamin C, and potassium. Kohlrabi is often found in the produce section at many grocery and health food stores. From seed to harvest can take as little as two months, allowing for multiple rounds of growingwithina harvest season. Fibre takes time to break down and slows digestion, thus keeping a person satiated for a more extended period. These plant compounds protect your cells against free radical damage that may otherwise increase your risk of disease (1, 11). Kohlrabi is a cruciferous vegetable thats closely related to cabbage. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. It requires a temperature of 15 to 20 degrees Celsius.3. View abstract. gongylode, Cabbage Turnip, Cai Tou, Cavolo Rapa, Chou Navet, Chou Rave, Col Rbano, Coli Rabano, Colinabo, Colirrabano, Couve Nabo, Couve Rbano, Glaskalrabi, Hungarian Turnip, Kaalrabi, Kalarepa, Klrabbi, Klrabi, Karalb, Knolkhol, Knolkool, Knudekl, Knutekal, Kol'rabi, Koolrabi, Kyssakaali, Kyuukei Kanran, Nuikapsas, Pie Lan, Rubkohl, Ryukyu Kanran, Stem Turnip, Turnip Cabbage, Turnip Kale, Turnip-Stemmed Cabbage. In Germany, however, kohlrabi has been a staple of German cuisine for hundreds of years. Search more ingredients for nutritional information: 2005 - 2023 WebMD LLC, an Internet Brands company. Eating too much of any cruciferous vegetable can cause gas that can make you uncomfortable. Peel until you reach the light layer of crisp flesh. Seaweed. View abstract. Other conditions. Antioxidants: In Depth. If youre new to this veggie, try it raw with a flavorful dip like hummus or guacamole. Here are 17 creative ways to add more veggies to your diet. So opt for kohlrabi if you enjoy the texture and flavor rather than choosing it for potential health benefits. A study by Jung et al. Cooked kohlrabi can be stored in an airtight container in the fridge. Keep in mind that natural products are not always necessarily safe and dosages can be important. Consuming kohlrabi in healthy amounts is considered safe. Other recipes for kohlrabi include Creamy Kohlrabi Soup with Potatoes, Kohlrabi Stir Fry, and Shaved Kohlrabi Salad with Basil and Parmesan. Beneficial health effects of glucosinolates-derived isothiocyanates on cardiovascular and Neurodegenerative Diseases [Internet]. Both green and red kohlrabi have been studied for their health benefits by researchers who published their report in a 2014 issue of Preventative Nutrition and Food Science. in 2022 showed that kohlrabi has plant-derived chemicals named glucosinolates and isothiocyanates that lower the risk of developing neurodegenerative diseases such as Alzheimers and Parkinsons diseases.6 However, you should never self-medicate with kohlrabi. U.S. National Library of Medicine; 2022 [cited 2022Dec20]. WebConsuming the so-called good bacteria in kimchi can help you maintain a healthy digestion. Bradfield CA, Bjeldanes LF. WebLarge or small holes in leaves; damage often extensive; caterpillars are pale green with a white lines running down either side of their body; caterpillars are easily distinguished by Uses & Effectiveness. J Cell Biochem Suppl 1993;17F:278-291. Because kohlrabi is high in calcium and magnesium, it contributes to stronger bones. weakness, fatigue, headaches, stomach disorders, disorientation, and general immune system failure. Gout. Finally, 1 cup (135 grams) of kohlrabi provides approximately 17% of your daily fiber needs. A type of inflammatory bowel disease (Crohn disease). Nevertheless, this vegetable may contain goitrogens which have a negative influence on the thyroid gland, resulting to its swelling. Chemoprotection by sulforaphane: keep one eye beyond Keap1. Lim TK. Uses & Effectiveness. Modification of carcinogen metabolism by indolylic autolysis products of Brassica oleraceae. Its light, simple, and only takes 20 minutes to make. Kohlrabi is a very quick-growing plant, making it an excellent crop for localfarmers. Plants will withstand light frosts, but repeated freezing will negatively affect the texture and storability of the plant. Adv Exp Med Biol 1999;472:159-68. Brassica vegetables and cancer prevention. Like its relatives, it is loaded with phytochemicals that help prevent damage to the cells of our bodies and improve our overall health. C-reactive protein is produced in the liver and is a blood test marker for inflammation in the body. Diabetes. Yes, there are many health benefits to eating kohlrabi. As a result, it can help improve satiety and glycemic control. More recently, it has made its way to mainstream grocery store shelves, so thankfully it should be easier to find after you read this article (and youll definitely know what it is now). Cancer Lett 2006;233(2):208-218. Daikon. Phytochemistry 1990;29(4):1183-1187. Nutr Cancer 2002;42:1-9. You can eat edible stems and leaves of the kohlrabi that taste like cabbage but are slightly sweeter. Hair loss. Prev Nutr Food Sci. If you want it to keep a crunchy, crisp texture for salads or side dishes, then keep it raw. Kohlrabi is also known as german turnip, cabbage turnip and stem turnip. Gaanth gobhi benefits include providing antioxidants, promoting heart health, and giving a youthful appearance to the skin. Thank you, {{form.email}}, for signing up. J Agric Food Chem 2008;56(24):11694-11699. Again, red kohlrabi exhibited significantly stronger anti-diabetic effects. Kohlrabi is a veggie thats less known than others but can be found at many local farmers markets. There are several varieties of kohlrabi commonly grown, including: The coloration of the purple types is just superficial the edible parts are all pale yellow. The bulb can be stored separately loose in the refrigerator for several weeks. Finally, slice the kohlrabi into pieces of your desired shape and size. However, one published research review suggests that cruciferous vegetables like kohlrabi may interact with warfarin (a blood thinner). Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Its a cruciferous vegetable containing thiocyanates, preventing the body from absorbing iodine. However, only animal and in vitro studies have shown this benefit. The bulb can be sliced, peeled, chopped, or grated as desired. Kohlrabis taste and texture are similar to those of broccoli stems and cabbage, although its slightly sweeter. Modification of carcinogen metabolism by indolylic autolysis products of Brassica oleraceae. Like other fruits and veggies, kohlrabi contains high amounts of water and fiber, which can enhance satiety, reduce energy intake and, consequently, decrease body weight. Kristal AR, Lampe JW. View abstract. 02 of 20 Kohlrabi Noodles with Bacon and Parmesan View Recipe Sure, kohlrabi noodles are low carb, but that's not why you should make this recipe. in 2014 showed that the green and purple-red kohlrabi varieties have flavonoids and phenolics compounds that act as anti-inflammatory agents. Information from this source is evidence-based and objective, and without commercial influence. Hot flashes. Willow Jarosh is a registered dietitian and nutrition coach specializing in intuitive eating. Follow this recipe for Roasted Kohlrabi from Lifes Little Sweets for inspiration. Here are some ways to use kohlrabi in recipes: Advances in Nutrition: White Vegetables: Glycemia and Satiety., American Heart Association: The Role of Foods and Your Health: Cholesterol and Blood Sugar., Brassica Germplasm: Characterization, Breeding and Utilization, Journal of Agricultural and Food Chemistry: Metabolic Profiling of Glucosinolates, Anthocyanins, Carotenoids, and Other Secondary Metabolites in Kohlrabi (Brassica oleracea var. Notably, its one of the top vitamin C foods, with more than 100 percent of your daily vitamin C needs in just one cup of kohlrabi. If you know that you have a food allergy or sensitivity to another cruciferous veggie, then check with your doctor before consuming kohlrabi. Biomed Pharmacother 1997;51(8):337-344. Bladkoolachtigen, Brassica oleracea, Brassica oleracea L. var. Macleod G, Macleod AJ. OTHER NAME(S): Bladkoolachtigen, Brassica oleracea L. var. Instead, it belongs to the Brassica, or mustard family and is related to cabbage, broccoli, and cauliflower (1). It also improves heart health, decreases the risk of obesity, lowers blood pressure and decreases C-reactive protein, which can benefit the heart. All rights reserved. One study of 2,332 Finnish men indicates that higher intakes of fruit, berries and vegetables, including kohlrabi, may result in a reduced risk of type 2 diabetes. J Agric Food Chem. Kohlrabi is a vegetable that is similar to cabbage, broccoli, cauliflower, kale, collard, and Brussels sprout. Here are the 15 best foods. Other potential kohlrabi benefits are as follows: Although with the advancement in knowledge and technology, new research methods are employed to study the kohlrabi benefits, they are still insufficient and further studies are required. Myzak MC, Dashwood RH. It tastes similar to broccoli with a slightly sweet flavor.. Kohlrabi, vegetables View abstract. Adv Nutr. In addition, kohlrabi can provide other health benefits like: Kohlrabi is a low glycemic index food. As a result, it can help improve satiety and glycemic control. As part of a healthy diet, kohlrabi can help improve overall metabolism and aid with weight loss. Because kohlrabi is high in calcium and magnesium, it contributes to stronger bones. Diets high in antioxidant-rich vegetables like kohlrabi are associated with a reduced risk of diabetes, metabolic disease, and premature death (12). As part of a healthy diet, kohlrabi can help improve overall metabolism and aid with weight loss.. Constipation. Metabolic profiling of glucosinolates, anthocyanins, carotenoids, and other secondary metabolites in kohlrabi (Brassica oleracea var. Scientia Horticulturae 1999;78:5-38. B. and Ichikawa, H. Molecular targets and anticancer potential of indole-3-carbinol and its derivatives. Avoid or drink only small amounts of these when taking warfarin: Cranberry juice. The impact of kohlrabi sprouts on various thyroid parameters in iodine deficiency- and sulfadimethoxine-induced hypothyroid rats [Internet]. Katey Davidson, MScFN, RD, CPT, Lizzie Streit, Despite its impressive nutrient content, cabbage is often overlooked. In Hindi, it is called as gaanth gobi. Make it because it's gongylodes)., Korea Science: Comparison of Physicochemical Composition of Kohlrabi Flesh and Peel., Journal of Functional Foods: Crucial Facts about Health Benefits of Popular Cruciferous Vegetables., MedlinePlus: Soluble and insoluble fiber., National Institutes of Health Office of Dietary Supplements: Folate., Shandong Food Ferment: Isolation and Identification of Bacteria From Fermented Kohlrabi in Natural Fermentation Process., United States Department of Agriculture: Glucosinolates in crucifer vegetables: broccoli, brussel sprouts, cauliflower, collards, kale, mustard greens, and kohlrabi.. International Journal of Molecular Sciences. in 2014 showed that extracts from the kohlrabi vegetable inhibit the insulin resistance associated with obesity and diabetes. The nutrients in kohlrabi may support your immune system. They advise those taking the medication speak to their healthcare provider for personalized advice. Before using it raw or cooked, its key to peel it thoroughly. Osborne MP. These bacteria produce short-chain fatty acids, which nourish the cells of your gut and may protect against heart disease and obesity (20, 21). What does it taste like? Minerals in kohlrabi include potassium (14% of your recommended daily intake), copper (9%), manganese (9%), magnesium (6%), phosphorus (6%), and smaller amounts of calcium, and iron. It has also become a vegetable staple in northern India. Diabetes. Kohlrabi, also known as German turnip, is a cruciferous vegetable. If you have any medical condition, consult a doctor before taking kohlrabi. Insufficient Wagner AE, Huebbe P, Konishi T, et al. Cooking the bulb and leaves will change the texture. You can use the bulb and make some Kohlrabi Homefries browned in a small amount of oil and seasoned with some tasty spices. J Biomed Biotechnol. All rights reserved. Kohlrabi, along with other cruciferous vegetables, has demonstrated anti-cancer properties. These two types of bacteria make important fatty acids that protect against obesity and heart diseases. in 2022 on rats found that kohlrabi can have the following side effects: 7 Reduction in white blood cells. Hot flashes. You can usually find it at your local farmers market or health food market. Kohlrabi is very nutritious and offers various health benefits. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the readers situation. Kohlrabi is a cool-weather crop, which means that its at its best from early fall through spring. Free radical scavenging and antioxidant activity of ascorbigen versus ascorbic acid: studies in vitro and in cultured human keratinocytes. Healthline Media does not provide medical advice, diagnosis, or treatment. The vegetable is a great source of dietary fibre, vitamin C, vitamin B6 and antioxidants. An extensive review of epidemiological studies reported that the majority (67 percent) of 87 case-control studies found an inverse association between some type of cruciferous vegetable intake and cancer risk. When it comes time to store kohlrabi at home, cut off the leaves, wrap them in a damp paper towel and place them in a plastic bag. You can also spiralize for short and delicate curls that can be enjoyed raw or gently cooked. Cell Biol Toxicol 1997;13(4-5):323-329. Food hypersensitivity in patients over 14 years of age suffering from atopic dermatitis. It can be added to salads, stews, soups and stir-fry dishes. The highly nutritious vegetable also contains important minerals like potassium, magnesium, manganese and folate. van Poppel G, Verhoeven DT, Verhagen H, Goldbohm RA. The appropriate dose of kohlrabi depends on several factors such as the user's age, health, and several other conditions. Eating too much of any cruciferous vegetable can cause gas that can make you uncomfortable. Kohlrabi is a member of the cruciferous vegetable familyBrassica oleraceaalong with broccoli, cauliflower, kale, collard greens, and more. It is best to consult a doctor regarding its health benefits before consuming it in case you have a neurodegenerative disease. Most kohlrabi is harvested from spring to fall. Last medically reviewed on November 30, 2021. Note that the numbers in parentheses (1, 2, etc.) General precautions must be taken while consuming kohlrabi. Once you trim away the tougher outer layer of the bulb, the inner flesh is more tender and pale green in color.