Sauerkraut Overview
Sauerkraut is fermented cabbage delivering billions of probiotic bacteria per serving, enhanced vitamin C and vitamin K from fermentation, and digestive enzymes that improve nutrient absorption and gut health.
Why Sauerkraut Helps With Immune System Support
A robust immune system depends on adequate nutrition, particularly key micronutrients involved in immune cell function and antibody production. A diet rich in colorful plants, quality protein, and fermented foods provides comprehensive immune support.
Sauerkraut Nutrition Facts
Per 142g (1 cup (142g) raw unpasteurized sauerkraut)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 27 | — |
| Protein | 1.3g | 3% |
| Total Carbohydrates | 6.1g | 2% |
| Dietary Fiber | 4.1g | 15% |
| Sugar | g | — |
| Total Fat | g | 0% |
| iron | 2.1mg | 12% |
| vitaminC | 21mg | 23% |
| vitaminK | 15µg | 13% |
| sodium | 939mg | 41% |
Key Nutrients in Sauerkraut for Immune System Support
Vitamin C
21mgSupports immune system support by providing essential vitamin c
Best Ways to Eat Sauerkraut for Immune System Support
- Eat raw, unpasteurized sauerkraut to preserve live probiotics (1/4 to 1/2 cup daily)
- Add to sandwiches, hot dogs, or burgers for tangy crunch
- Mix into salads or use as side dish with fatty meats to aid digestion
- Never heat sauerkraut if consuming for probiotics—heat kills beneficial bacteria
Pro Tip:
The immune system functions best with consistent, adequate nutrition - not intermittent high doses. Focus on daily intake of vitamin C (200-500mg), vitamin D (1000-2000 IU), zinc (15-20mg), and diverse plant polyphenols.
Sauerkraut Health Benefits
- Rich in probiotic bacteria (Lactobacillus species) support gut microbiome diversity
- Fermentation increases vitamin C bioavailability and preserves nutrients
- High in fiber (4g per cup) and enzymes that support digestion
- Glucosinolates from cabbage provide anti-inflammatory and potential anti-cancer effects
Important Considerations
- Very high in sodium (700-900mg per cup)—rinse if on low-sodium diet
- May cause gas, bloating, or digestive upset when first introducing probiotics
- Avoid if you have histamine intolerance—fermented foods high in histamine
- May interact with MAO inhibitor medications due to tyramine content
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