11 health benefits of kohlrabi and side effects

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Discover the 11 shocking health benefits of kohlrabi and side effects.

Nutrition facts of kohlrabi

Kohlrabi is an outstanding source of nutrients.

A cup (135 grams) of raw kohlrabi provides:

•Calories: 36
•Carbs: 8 grams
•Fiber: 5 grams
•Protein: 2 grams
•Vitamin C: 93% of the Daily Value (DV)
•Vitamin B6: 12% of the DV
•Potassium: 10% of the DV
•Magnesium: 6% of the DV
•Manganese: 8% of the DV
•Folate: 5% of the DV

The health benefits of kohlrabi or rutabagas to improve and protect ouroverall health system include controlling blood pressure, support healthy skeletal structure, support healthy digestive function, help metabolism, strengthen immunity, prevent cancer, support weight loss, and maintain cognitive health.

Other benefits include stimulating enzymes, slowing down the aging process, and supplying the body with nutrients.


Health Benefits of Kohlrabi vegetables

1.- Abundant in nutrients

Kohlrabi benefits are rich in multiple nutrients; They are a cross between wild cabbage and turnips that greatly increases their nutritional value.

Rutabagas contain many vital nutrients, such as vitamin C fiber, magnesium, potassium, calcium, protein, iron, and zinc.

This composition makes it a wonderful addition to your daily diet, as the body requires a daily replenishment of vitamins, minerals, and antioxidants.

2.-Benefits of kohlrabi for blood pressure

Blood pressure can be fatal; the discharge of blood to the heart can cause heart attacks or nerves.

Controlling your blood pressure through a diet rich in vegetables like kohlrabi can ensure adequate blood flow and prevent clogged arteries, as well as keep LDL cholesterol under control.


The potassium content in kohlrabi benefits helps reduce vessel contraction by relaxing muscles. High-fiber potassium will help the body control spikes in blood pressure.

3.- Healthy skeletal structure

As we age our bones begin to lose their density, which is the reason for many diseases, such as arthritis and joint pain.

The excellent combination of zinc, magnesium, potassium, vitamins, and calcium makes kohlrabi an ideal vegetable for people who experience joint pain or are susceptible to arthritis or osteoporosis.

Healthy bone structure and bone density are necessary for the body to perform minimal functions, such as walking.

To keep your bone health intact, adding foods rich in calcium and vitamin K to your diet is mandatory.

4.- Benefits of kohlrabi for digestion

The digestive system is responsible for the absorption of nutrients; Digestive diseases can negatively affect the entire body, as all nutrients are transferred from the digestive system to the rest of the body.


With its exceptional fiber content of 17% of the required daily value, the benefits of rutabaga or rutabaga are one of the healthiest foods in the world for digestion; can help cure patients suffering from diarrhea and constipation.

It is very effective in preventing the formation of ulcers and inflammation in gastrointestinal cavities. High fiber intake equates to a healthy body free from hemorrhoids and cholesterol.

5.- Helps metabolism

The building blocks of new cells and muscles are derived from protein. A healthy metabolic rate will ensure that your body extracts enough nutrients, proteins, fatty acids, and amino acids from the food you eat to keep the regeneration process intact.

Rutabaga’s benefits are surprisingly high in protein for a vegetable and can increase the body’s metabolic rate.

Proper growth, brain development, reproduction, and others require a good metabolism to facilitate them; stores a combination of amino acids and proteins that the body needs to function properly.

6.- Strengthens Immunity

Immunity is the quality of the body to prevent the appearance of diseases and fight against oxidative stress and the damage caused by free radicals. Strong immunity is insurance against chronic diseases that can lead to fatal results.


Eating foods rich in vitamin C can boost immunity in the body, fortunately, kohlrabi (rutabaga) is an extraordinary vegetable in vitamin C supply and can provide up to 48 mg of vitamin C per 100 grams of serving. This is an impressive amount that can represent 80% of the required daily value.

7.- Benefits of kohlrabi for Cancer

Cancer often starts when free radicals can damage cell DNA and also affect metabolism in the body, antioxidants are the natural response to these cancer-causing molecules.


A diet rich in antioxidants creates the barrier your body needs against oxidative damage; The benefits of kohlrabi (rutabaga) contain sulfur-based compounds in the form of glucosinolates that give it anti-cancer properties.

The enzyme myrosinase that is already present in the body reacts with glucosinolates to stimulate isothiocyanates that are responsible for the death of cancer cells.

Vegetables belonging to the same family of cruciferous vegetables, such as kohlrabi, broccoli, cabbage, have been observed to reduce the chances of prostate cancer in men.

8.- Benefits of kohlrabi for weight loss

Cutting back on fat and processed foods can make all the difference in reducing those extra inches.


Switching to a diet rich in vegetables can help the body shed fat quickly and easily; obesity has become an epidemic with the growing trend of fast food.

Kohlrabi is rich in protein, minerals, vitamins, and fiber that keep the body satiated and full until the next healthy meal. You won’t feel the need to bite unnecessarily, and your energy levels will stay high.

9.- Potassium

Potassium deficiency is affecting the general world population; potassium is necessary for almost all the functions that the body performs.

It is a mineral that the body uses to regenerate, grow, develop and maintain a healthy cognitive capacity, the benefits of kohlrabi are a rich source of potassium and provides an impressive amount of 16.7% of the daily requirement.

10.- Enzyme stimulation

Rutabaga is an excellent source of the mineral zinc that helps stimulate enzymes in the body and helps antioxidants from food work with enzymes in the body to perform daily functions efficiently.

Zinc is considered an important mineral for women’s health as they age. Adding rutabaga to your diet can be helpful for your body as a whole.


11.- Anti-aging

Aging is a concern for both men and women, however, finding a cure that helps slow aging in all parts of the body through proper nutrition is the right way to do it.

With its combination of minerals, vitamins, and antioxidants, the benefits of rutabaga are a treasure trove of anti-aging ingredients.

Vitamin C is the most helpful as it will promote collagen production in the skin and the other minerals will help the body stay young.

What is Kohlrabi or Rutabaga?

Rutabagas are root vegetables, the vegetables are used for human consumption, and the leaves that grow above the ground are used as winter food for cattle and livestock. The word rutabaga is of Swedish origin and can be translated into Swedish turnip.

The term rutabaga is a common term in North America for the vegetable, each country that uses it in their kitchen has a different name for this vegetable.


The use of kohlrabi was first recorded in 1620 by a Swiss botanist; it came to Britain in the 19th century and to France around the 18th century.

Kohlrabi or Rutabaga can be cooked in some way, baked, roasted, boiled, or as a flavor enhancer.

Many Asian dishes use rutabaga to add volume to stews and soups; It contains cyanoglucoside which is converted to thiocyanate which prevents thyroid problems in the human body.

The spicy and almost bitter taste of kohlrabi can be attributed to the presence of glucosinolates in it.

The bitter taste of kohlrabi is felt more by people with the PAV / PAV or Supertasters genotype; It is a treasure trove of biochemicals, phytonutrients, and antioxidants.

Rutabagas are larger and more nutrient-dense compared to their relative turnip; they have cream-colored flesh, with purple-yellow skin.


They can be prepared like mashed potatoes without all the fat content, for this reason, the benefits of kohlrabi are well recommended in various countries around the world.

Side effects of

Currently, there isn’t sufficient reliable information about the side effects of kohlrabi.


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