6 Kohlrabi Benefits You Don’t Want To Pass Up

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Imagine a vegetable that appears like a cross between an alien spaceship and a turnip, and you have kohlrabi. A member of the brassica household, which incorporates cabbage, broccoli, and kale, this unassuming vegetable, with its bulbous form and crisp texture, boasts a refined sweetness that units it aside from its cruciferous counterparts. Relating to kohlrabi advantages, this veg is wealthy in nutritional vitamins, minerals, and fiber making it a dietary powerhouse that deserves extra consideration, which it appears to lastly be getting.

As meals traits proceed to evolve, kohlrabi’s distinctive qualities and culinary flexibility have contributed to its elevated presence in kitchens and on menus, elevating it from an ignored vegetable to a celebrated ingredient.

“Whereas it’s broadly consumed in Europe and Asia, kohlrabi has simply began to achieve extra curiosity within the U.S. as a consequence of its distinctive look and scrumptious style,” says New York-based registered dietitian Samina Kalloo, RDN, CDN. However past being a tasty addition to many recipes, kohlrabi is filled with diet, making it a sensible selection for our total well being as properly. Study all about what this lesser-known veggie is, the way it advantages our well being, and methods to make use of it within the kitchen, right here!

What’s kohlrabi?

Whereas sometimes called “German turnip,” kohlrabi just isn’t a part of the basis veggie household. Nonetheless, it’s no surprise it acquired this nickname because the phrase kohlrabi comes instantly from the German language, with “kohl” translating to cabbage and “rabi” to turnip. Regardless of its bulbous, root-looking look, adorned with leafy shoots, kohlrabi (scientific title Brassica oleracea, selection gongylodes) is a member of the brassica vegetable household similar to broccoli, kale, cabbage, and Brussels sprouts. All the plant grows above floor and its globe, shoots, and leaves are all edible. The outside of this alien-like veggie will be both inexperienced or purple, although some varieties have white and even blue pores and skin. Whatever the pores and skin shade, the inside will at all times be off-white, much like a parsnip.

From kohlrabi, you’ll be able to count on a light, barely candy taste with a touch of pepper and notes of broccoli and cabbage. With a satisfying crunchy texture, it may be loved both uncooked or cooked, however cooking will soften its texture considerably. And whereas the kohlrabi rising season varies relying on location, it’s typically thought-about to be a cooler climate veggie, harvested throughout early spring, fall, or winter—although you’ll usually discover it at summer season farmers markets as many develop it in the course of the hotter months, too. Your greatest wager for locating it on the grocery retailer is often throughout fall or winter; nonetheless, as this vegetable grows in recognition, increasingly supermarkets are carrying it year-round.

6 kohlrabi advantages to remember

Due to its robust nutrition profile, kohlrabi has a lot to supply. It’s notably excessive in water, fiber, potassium, manganese, magnesium, folate, calcium, and nutritional vitamins C and B6. You’ll additionally discover plenty of plant compounds1 on this crunchy veggie, together with phenolic acids, anthocyanins, glucosinolates, and isothiocyanate, especially in its skin2.

As you may think, these vitamins translate into some fairly spectacular well being advantages, listed below are among the most noteworthy:

Helps immune well being

Between the vitamin C and plant compounds present in kohlrabi, this tasty veggie boosts our immune well being from a number of angles. “One cup of uncooked kohlrabi comprises 62 milligrams of Vitamin C per serving, which offers about 84 p.c of the beneficial dietary allowance for girls and 70 p.c of the RDA for males,” says Kalloo. “Vitamin C protects cells towards the affect of free radicals, strengthening the immune system.”

The plant compounds discovered on this vegetable additionally work to cut back irritation within the physique whereas averting free radicals or unstable molecules on the root of many acute and power diseases. Curiously, vitamin B6 additionally performs a key position in sustaining a robust immune system by way of regulating immune responses3. Additional, “current research4 means that glucosinolates, a category of phytochemicals discovered nearly completely in cruciferous greens reminiscent of kohlrabi, exhibit anti-inflammatory, antioxidant, and chemo-protective results, aka anti-cancer advantages,” shares Kalloo. Evidence5 even factors to kohlrabi having antibacterial results, seemingly because of the motion of those vitamins.

Boosts coronary heart well being

This brassica additionally champions coronary heart well being by way of the fiber, potassium, and plant compounds it boasts. The soluble fiber present in kohlrabi binds to dietary ldl cholesterol within the small gut, serving to to rid it from the physique as a substitute of being absorbed into the blood the place it might probably contribute to plaque build-up in and  on the veins and arteries, aka atherosclerosis.

Correct potassium consumption is linked with better blood pressure regulation6, particularly amongst these with hypertension, or extended hypertension ranges. Plus, this mineral is a significant electrolyte, selling healthy heart rhythms7.

What’s extra, all of the plant compounds discovered on this strange-looking veggie will cut back irritation to help coronary heart well being—anthocyanins are particularly beneficial for heart health8. This is because of their ties to healthier blood pressure levels9 and diminished danger for cardiac occasions like heart attack and stroke10. Plus, one study11 discovered elevated consumption of cruciferous greens like kohlrabi to be linked with a decrease danger for atherosclerosis-related vascular illness (a sort of coronary heart illness) and associated mortality in older girls.

Helps keep metabolic well being

The vitamins present in kohlrabi additionally support in higher metabolism. The fiber it comprises helps to sluggish digestion, regulating the blood sugar response for extra secure vitality ranges and blood sugar administration in these with and with out metabolic well being issues like diabetes. The truth is, kohlrabi has been deemed an anti-diabetic agent12 as a consequence of its antioxidant and anti inflammatory potential.

In the meantime, the vitamin B6 present in kohlrabi performs a supporting position in additional than 100 enzymatic reactions13 within the physique, together with people who assist to metabolize carbs, fat, and protein. Equally, the vitamin C discovered within the plant is essential to optimum dietary iron absorption14.

Promotes intestine well being

Each the water and fiber ample in kohlrabi assist this veggie are good to your intestine and digestive well being as properly. It comprises each soluble and insoluble fiber, which promotes total digestive regularity whereas combating widespread gastrointestinal (GI) complaints like gasoline, bloating, diarrhea, and constipation. Nonetheless, the soluble fiber it provides takes these advantages one step additional by appearing as a prebiotic within the gut microbiome. Prebiotics are meals for our wholesome intestine micro organism, serving to the microbiome, a neighborhood of trillions of microorganisms within the giant gut, thrive. The intestine microbiome is intricately linked with not solely our intestine well being however our immune and total well being as properly.

Lastly, the water in kohlrabi helps meals to maneuver extra simply by way of our GI tract whereas enabling fiber to operate appropriately and filter waste.

Encourages mind well being

By the help of the intestine microbiome, kohlrabi additionally promotes higher mind well being. It is because the well being of the intestine and mind are intently associated by way of a connection referred to as the gut-brain axis. Which means if our intestine microbiome isn’t in tip-top form, our psychological and total mind well being might undergo and vice versa. Additionally, kohlrabi’s vitamin B6 is a major contributor to neurotransmitter creation. Neurotransmitters are signaling molecules within the mind, important to wholesome mind cell communication.

Final, however not least, the anthocyanins in kohlrabi are thought-about to be neuroprotective agents15, serving to to safeguard us from neurodegenerative illnesses like Alzheimer’s and Parkinson’s.

There are additionally just a few bonus advantages of kohlrabi price mentioning

One among which is pores and skin well being, which it promotes by way of the collagen-synthesizing vitamin C16 and hydrating water kohlrabi comprises. The opposite perk is bone well being: “The calcium and magnesium in kohlrabi help bone well being and muscle operate,” explains Kalloo. The manganese it comprises additionally provides comparable bone-boosting benefits17.

Methods to take pleasure in kohlrabi

With all these spectacular health-promoting advantages of kohlrabi, you might be itching to present this up-and-coming veggie a strive, should you haven’t already.

However earlier than doing so, there are just a few suggestions for selecting and storing kohlrabi you need to know. On the farmers market or grocery retailer, search for a kohlrabi bulb that feels heavy in your fingers, is freed from cracks or bruising, and exhibits no signal of mildew or rot.

Whereas some kohlrabi can be bought solely as a bulb, these with their stems and leaves connected are a greater purchase as these elements of the plant are each nutritious and scrumptious—simply be certain that the stems and leaves aren’t exhibiting any indicators of wilting. And, as with many different veggies, the smaller the kohlrabi, the extra tender its texture, which is perfect for uncooked purposes.

When it comes to storage, ideally, you wish to separate the bulb from the leaves and stems as they’ve totally different shelf lives. The kohlrabi bulb will keep recent in a resealable bag within the fridge for anyplace between seven and 10 days, whereas the leaves and stems must also be saved in a resealable bag with a paper towel, although they’ll solely keep recent for 3 to 5 days. You possibly can chop the bulb and retailer it in an hermetic container for as much as a yr within the freezer as properly.

When prepping this veggie, you’ll be able to both preserve the pores and skin on or take away it if it appears to be like robust after washing. Nonetheless, if the pores and skin isn’t too thick otherwise you’ll be cooking your kohlrabi, go away it on because it’s tremendous nutrient-dense. For uncooked preparation, kohlrabi makes for the proper crunchy salad or slaw ingredient and is great as crudité.

In the meantime, cooked kohlrabi is a scrumptious soup, stew, or stir-fry addition. Each the bulb and stems and leaves will be both roasted, sauteed, or grilled with garlic and chili for a savory facet dish. You possibly can even spiralize the bulb of kohlrabi for a low-carb pasta swap or smash it up with butter and milk for a potato-free mash.

Whether or not it is the culinary potential or spectacular well being advantages of kohlrabi that’s grabbed your consideration, there are such a lot of delectable causes to present this brassica a strive, so do not let its uncommon form put you off. “Kohlrabi appears to be like extra intimidating than it’s to cook dinner,” Kalloo says. “You’ll be pleasantly stunned by its delicate, but tasty taste and the way easy it’s to arrange.”


Properly+Good articles reference scientific, dependable, latest, strong research to again up the data we share. You possibly can belief us alongside your wellness journey.

  1. Paśko, Paweł et al. “Well being Selling vs Anti-nutritive Elements of Kohlrabi Sprouts, a Promising Candidate for Novel Useful Meals.” Plant meals for human diet (Dordrecht, Netherlands) vol. 76,1 (2021): 76-82. doi:10.1007/s11130-020-00877-1
  2. Rahim, Md Abdur et al. “Identification and Characterization of Anthocyanin Biosynthesis-Associated Genes in Kohlrabi.” Utilized biochemistry and biotechnology vol. 184,4 (2018): 1120-1141. doi:10.1007/s12010-017-2613-2
  3. Qian, Bingjun et al. “Results of Vitamin B6 Deficiency on the Composition and Useful Potential of T Cell Populations.” Journal of immunology analysis vol. 2017 (2017): 2197975. doi:10.1155/2017/2197975
  4. Connolly, Emma L., et al. “Glucosinolates From Cruciferous Greens and Their Potential Position in Persistent Illness: Investigating the Preclinical and Scientific Proof.” Frontiers in Pharmacology, vol. 12, 2021, https://doi.org/10.3389/fphar.2021.767975.
  5. Ben Sassi, Ahlem et al. “Volatiles, phenolic compounds, antioxidant and antibacterial properties of kohlrabi leaves.” Pure product analysis vol. 36,12 (2022): 3143-3148. doi:10.1080/14786419.2021.1940177
  6. Filippini, Tommaso et al. “Potassium Consumption and Blood Stress: A Dose-Response Meta-Evaluation of Randomized Managed Trials.” Journal of the American Coronary heart Affiliation vol. 9,12 (2020): e015719. doi:10.1161/JAHA.119.015719
  7. Toto, Robert D. “Serum Potassium and Cardiovascular Outcomes: The Highs and the Lows.” Scientific journal of the American Society of Nephrology : CJASN vol. 12,2 (2017): 220-221. doi:10.2215/CJN.00030117
  8. Wallace, Taylor C. “Anthocyanins in heart problems.” Advances in diet (Bethesda, Md.) vol. 2,1 (2011): 1-7. doi:10.3945/an.110.000042
  9. Igwe, E. O., Charlton, Ok. E., & Probst, Y. C. (2019). “Common dietary anthocyanin consumption, sources and their affiliation with blood strain in a consultant pattern of Australian adults.” Journal of Human Vitamin and Dietetics, Cardiovascular Illness, vol. [volume number, if available], no. [issue number, if available], pp. [page range, if available]. Printed on-line 27 March 2019. https://doi.org/10.1111/jhn.12647
  10. Cassidy, Aedín et al. “Routine consumption of anthocyanins and flavanones and danger of heart problems in males.” The American journal of medical diet vol. 104,3 (2016): 587-94. doi:10.3945/ajcn.116.133132
  11. Blekkenhorst, Lauren C et al. “Cruciferous and Allium Vegetable Intakes are Inversely Related With 15-12 months Atherosclerotic Vascular Illness Deaths in Older Grownup Girls.” Journal of the American Coronary heart Affiliation vol. 6,10 e006558. 24 Oct. 2017, doi:10.1161/JAHA.117.006558
  12. Jung, Hyun Ah et al. “Anti-Diabetic and Anti-Inflammatory Results of Inexperienced and Purple Kohlrabi Cultivars (Brassica oleracea var. gongylodes).” Preventive diet and meals science vol. 19,4 (2014): 281-90. doi:10.3746/pnf.2014.19.4.281
  13. Brown, Mary J., et al. “Vitamin B6 Deficiency.” StatPearls, StatPearls Publishing, 2023, Jan-. Up to date 8 Aug 2023. StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing. Obtainable from: https://www.ncbi.nlm.nih.gov/books/NBK470579/
  14. Lane, Darius J R, and Des R Richardson. “The lively position of vitamin C in mammalian iron metabolism: far more than simply enhanced iron absorption!.” Free radical biology & medication vol. 75 (2014): 69-83. doi:10.1016/j.freeradbiomed.2014.07.007
  15. Smeriglio, Antonella et al. “Chemistry, Pharmacology and Well being Advantages of Anthocyanins.” Phytotherapy analysis : PTR vol. 30,8 (2016): 1265-86. doi:10.1002/ptr.5642
  16. Pullar, Juliet M et al. “The Roles of Vitamin C in Pores and skin Well being.” Vitamins vol. 9,8 866. 12 Aug. 2017, doi:10.3390/nu9080866
  17. Rondanelli, M., Faliva, M. A., Peroni, G., et al. “Essentiality of Manganese for Bone Well being: An Overview and Replace.” Pure Product Communications, vol. 16, no. 5, 2021, doi:10.1177/1934578X211016649.




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