Kohlrabi (Brassica oleracea Gongylodes Group), often called a "German turnip," is a unique and nutritious vegetable from the cabbage family.

Native to Europe, it boasts a crisp texture and a mildly sweet, peppery flavor.

Whether eaten raw, roasted, or added to soups, it’s a versatile vegetable you should consider adding to your meals.

#1. Boosts Immune Health

Kohlrabi is loaded with vitamin C, 62 mg per 100 grams, which supports a strong immune system. This vitamin helps your body fight infections and heal wounds more efficiently.

Moreover, its antioxidants protect your cells from damage, keeping your immune system in top shape.

#2. Improves Gut Health

With 3.6 grams of fiber per 100 grams, kohlrabi promotes healthy digestion and prevents constipation. Fiber also feeds beneficial gut bacteria, which improve gut health and nutrient absorption.

If you’re looking for a natural way to enhance digestion, you should include kohlrabi in your diet.

#3. Promotes Heart Health

Kohlrabi is rich in potassium (350 mg per 100 grams), which helps regulate blood pressure by balancing sodium levels in your body. This supports better circulation and reduces the risk of heart disease.

Besides, its antioxidants protect your heart by preventing oxidative stress and inflammation.

#4. Enhances Skin Health

The high vitamin C content in kohlrabi plays a vital role in collagen production. This helps maintain firm, youthful skin and reduces wrinkles.

In addition, its antioxidants fight free radicals, giving your skin a healthy and radiant glow.

#5. Builds Stronger Bones

Kohlrabi contains calcium, magnesium, and vitamin K, all essential for strong and healthy bones. These nutrients work together to improve bone density and reduce the risk of osteoporosis.

If you want to maintain better bone health, you can’t go wrong with adding kohlrabi to your meals.

#6. Aids Weight Control

Low in calories (just 27 calories per 100 grams) and high in fiber, kohlrabi keeps you feeling full longer. This makes it an excellent choice for those aiming to lose or manage weight.

You can snack on raw kohlrabi slices or add them to salads for a satisfying and guilt-free option.

#7. Supports Clear Vision

Kohlrabi is a good source of lutein and zeaxanthin, antioxidants that protect your eyes from harmful blue light and UV rays. These compounds reduce the risk of macular degeneration and improve overall eye health.

Including kohlrabi in your diet regularly can help keep your vision sharp as you age.

How to Use Kohlrabi

• Raw snacks: Peel and slice kohlrabi for a crunchy snack or add it to vegetable platters.
• Salads: Grate raw kohlrabi and mix it into slaws or salads for extra flavor and texture.
• Roasted: Toss kohlrabi chunks with olive oil, salt, and pepper, then roast until tender.
• Soups and stews: Add diced kohlrabi to soups or stews for a hearty, nutritious boost.
• Mashed: Steam and mash kohlrabi as a low-carb alternative to potatoes.

Cautions and Precautions

Kohlrabi is generally safe, but its high fiber content can cause bloating or gas if eaten in excess. You should start with small portions if you’re not used to high-fiber foods.

Moreover, individuals with thyroid conditions should consume kohlrabi in moderation, as it contains goitrogens that may interfere with thyroid function.

Disclaimer

This article is for informational purposes only and not a substitute for professional medical advice.

Always consult a healthcare provider before making significant dietary changes or using kohlrabi for health purposes.