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These fermented pickled vegetables, served with every meal in South Korea, are among the healthiest foods in the world. They are endowed with anticancer virtues, strengthen the immune system and temper inflammation in the body, which improves our defense lines against Covid-19. They are therefore formidable health allies in a period of epidemic, assures Dr. Jean-Michel Cohen, a famous nutritionist whose latest book, “Nourrir sa santé”, was published by First editions.
Why do you recommend incorporating this Korean dish into our menus?
Jean-Michel Cohen. Our European palates are not used to such strong flavors, but kimchi is valuable for health. Being mainly composed of bell peppers and lacto-fermented vegetables (often Chinese cabbage, but sometimes also carrots, radishes or turnips), it provides many natural probiotics that rebalance the intestinal flora and activate the immune system. Koreans also add a wide variety of aromatic ingredients to their kimchi: garlic, onions, ginger, sesame seeds, and oysters. All of these foods have great nutritional qualities that increase the benefits of kimchi.
Could the consumption of kimchi explain the extraordinary longevity of Koreans?
It’s hard to say, but eating kimchi regularly helps reduce the development of different types of cancer. This property is linked to the ingredients that compose it. Cabbage is rich in flavonoids, a class of antioxidants that block the growth of cancer cells. Chili pepper contains capsaicin, a substance that appears to slow the development of lung and pancreatic cancer. Finally, several studies suggest that the bacteria present in kimchi significantly reduce the risk of colon, rectal and stomach cancer. They also produce propionic acid which lowers blood cholesterol levels, reduces inflammation and reduces the risk of blocked arteries.
How to get acquainted with kimchi gently?
Kimchi from Korea are very spicy and sour. To benefit from their benefits, you should therefore not hesitate to prepare them yourself. Put the chopped vegetables, herbs and brine (a mixture of water and salt) in a glass jar, packing everything well to avoid air bubbles, then close the jar and let it brew. After two days at room temperature, bubbles can be seen forming, a sign that fermentation has started. This is proof that bacteria are proliferating. We can then put the jar in the refrigerator to slow down the process. After three weeks, the kimchi starts to get tough. Koreans extend the fermentation for several more weeks, but you can stop here. Attention, kimchi cannot be cooked, it can be eaten raw.
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