Kohlrabi is a vegetable that may not be very widely used or as popular as some other vegetables, but it certainly should be, because it offers many health benefits and has an excellent nutritional value.
About Kohlrabi
This vegetable that resembles cabbage is also known as German turnip and comes in several varieties, the most appreciated being White Vienna, Purple Vienna, Grand Duke, Gigante, White Danube and Purple Danube. It is a relative of cabbage and comes from the Brassica oleracea family. It is available almost everywhere and it is easily cultivated.
Kohlrabi tastes and smells similar to broccoli or the heart of a cabbage, it is hard but chewable and juicy. Compared to cabbage, its taste is milder and sweeter and it has a better ration of flesh to skin. Young kohlrabi is very crispy and delicious, while older ones can be less juicy and somewhat hard to chew. It can be eaten raw or cooked.
The part of this vegetable that is commonly used is the heart, although leaves and stems can be eaten too.
Kohlrabi Nutritional Value
One cup of raw vegetable, weighing approximately 135 grams, contains 36 calories, 0.1 grams of fat, 3.5 grams of sugar, 4.9 grams of dietary fiber, 8.4 grams of carbohydrates and 2.3 grams of protein.
It provides 83.7 milligrams of vitamin C, 48.6 IU of vitamin A, 0.6 milligrams of vitamin E, 0.1 micrograms of vitamin K, 0.5 milligrams of niacin, 0.1 milligrams of thiamin, 21.6 milligrams of folate, 0.2 milligrams of vitamin B6, 0.2 milligrams of pantothenic acid and 16.6 milligrams of choline.
As for the minerals, it is rich in potassium, copper and manganese, and it also contains calcium, magnesium, iron, phosphorus and selenium.
Kohlrabi Health Benefits
Kohlrabi is very low in saturated fat and it contains zero cholesterol, which is why it is suitable for people who are trying to lose weight or to improve their cardiovascular health.
High potassium content in this vegetable prevents formation of kidney stones and vitamin A helps against cataracts.
Kohlrabi is rich in vitamin C, which is a powerful antioxidant and an important vitamin when it comes to boosting the immune system.
Kohlrabi is recommended for people who suffer from asthma or who bruise easily.
Dietary fiber in kohlrabi is very important for good digestive health and it helps against problems like constipation and poor absorption of nutrients in the bowel. The important thing is to drink plenty of water because too much dietary fat and low fluids can actually aggravate constipation.
It is believed that including kohlrabi into one’s diet helps in prevention of diseases and conditions like stroke, multiple sclerosis, heart diseases and rheumatoid arthritis.
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