Learn from a registered dietitian nutritionist about the kohlrabi benefits that make this cruciferous veg a nutritional powerhouse.
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What is kohlrabi?
While often referred to as German turnip, kohlrabi is not part of the root veggie family.
registered dietitian
The entire plant grows above ground and its globe, shoots, and leaves are all edible.
Regardless of the skin color, the interior will always be off-white, similar to a parsnip.
Vitamin C protects cells against the impact of free radicals, strengthening the immune system.
Interestingly, vitamin B6 also plays a key role in maintaining a strong immune system throughregulating immune responses3.
Plus, this mineral is a major electrolyte, promotinghealthy heart rhythms7.
This is due to their ties tohealthier blood pressure levels9and reduced risk for cardiac events likeheart attack and stroke10.
Helps maintain metabolic health
The nutrients found in kohlrabi also aid in better metabolism.
In fact, kohlrabi has been deemed ananti-diabetic agent12due to its antioxidant and anti-inflammatory potential.
Similarly, the vitamin C found in the plant is crucial to optimal dietaryiron absorption14.
registered dietitian
Encourages brain health
Through the support of the gut microbiome, kohlrabi also promotes better brain health.
This is because the health of the gut and brain are closely related through a connection called thegut-brain axis.
Also, kohlrabis vitamin B6 is a significant contributor to neurotransmitter creation.
Neurotransmitters are signaling molecules in the brain, vital to healthy brain cell communication.
The manganese it contains also offers similarbone-boosting benefits17.
But before doing so, there are a few tips for choosing and storing kohlrabi you should know.
For raw preparation, kohlrabi makes for the perfect crunchy salad or slaw ingredient and is excellent as crudite.
Meanwhile, cooked kohlrabi is a delicious soup, stew, or stir-fry addition.
Kohlrabi looks more intimidating than it is to cook, Kalloo says.
Youll be pleasantly surprised by its mild, yet tasty flavor and how simple it is to prepare.
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Rahim, Md Abdur et al.
Identification and Characterization of Anthocyanin Biosynthesis-Related Genes in Kohlrabi.Applied biochemistry and biotechnologyvol.
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Qian, Bingjun et al.
Effects of Vitamin B6 Deficiency on the Composition and Functional Potential of T Cell Populations.Journal of immunology researchvol.
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Connolly, Emma L., et al.
Glucosinolates From Cruciferous Vegetables and Their Potential Role in Chronic Disease: Investigating the Preclinical and Clinical Evidence.
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Ben Sassi, Ahlem et al.
Volatiles, phenolic compounds, antioxidant and antibacterial properties of kohlrabi leaves.Natural product researchvol.
36,12 (2022): 3143-3148. doi:10.1080/14786419.2021.1940177
Filippini, Tommaso et al.
Potassium Intake and Blood Pressure: A Dose-Response Meta-Analysis of Randomized Controlled Trials.Journal of the American Heart Associationvol.
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doi:10.1161/JAHA.119.015719
Igwe, E. O., Charlton, K. E., & Probst, Y. C. (2019).
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Published online 27 March 2019.https://doi.org/10.1111/jhn.12647
Brown, Mary J., et al.
Vitamin B6 Deficiency.StatPearls,StatPearls Publishing, 2023, Jan-.
Updated 8 Aug 2023.StatPearls[Internet].
Treasure Island (FL): StatPearls Publishing.
Essentiality of Manganese for Bone Health: An Overview and Update.Natural Product Communications,vol.
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