Adding Kohlrabi To Your Diet Will Give You Following Benefits

Kohlrabi benefits your health. It is a cruciferous vegetable but replete with nutrients not found in other vegetables of the cruciferous family. It generally grows in the spring or fall and is consumed fresh. But it can be stored for a couple of weeks so you can add it to your diet.

Storing Kohlrabi

Take fresh pieces of kohlrabi pieces. Choose heavier pieces that are free of cracks. Pack them in a perforated plastic bag and store them in a refrigerator. You can store kohlrabi for two weeks. If you want, you can preserve chopped kohlrabi in perforated bags for quick consumption.

Health Benefits Of Kohlrabi

  1. Diabetes Control

Rich in anthocyanins, Kohlrabi is considered good for diabetic patients. A study on plant anthocyanins found the compound to be quite helpful in managing diabetic conditions. In clinical studies, it neutralized many enzymes responsible for increasing blood sugar levels and related complications. And Nutritionists agree that consuming kohlrabi is the right way to increase your anthocyanins intake. Also, they agree that its consumption can help regulate blood sugar levels in the body.

  1. Obesity Management

Kohlrabi contains compounds that are found to be beneficial in controlling obesity. These compounds are glucosinolates and carotenoids. A study has found that they can control fat (lipid) accumulation in the body and help control obesity in the long run. And the good thing is that kohlrabi has these compounds in rich amounts. Nutritionists suggest adding kohlrabi to the anti-obesity diet to speed up the rate of losing fat.

  1. Immunity Booster

Researches on the nutrient content of kohlrabi have proved that it is a great immunity booster. The vegetable is found to be rich in vitamin C that is an important vitamin. It regulates blood pressure and improves cardiovascular health. Also, it can reduce blood uric levels responsible for gout attacks. But the biggest benefit of vitamin C is it prevents iron deficiency. And Nutritionists claim that eating kohlrabi recipes can fulfill your vitamin C needs.

  1. Skin Health

Kohlrabi has multiple skin benefits as it contains vitamin C that keeps skin well-hydrated and prevents photoaging responsible for early signs of aging. Vitamin C makes a protective shield against harmful UV rays from the sun. Also, it can play a crucial role in collagen biosynthesis that will boost the elasticity of your skin. And adding kohlrabi to your diet could complete your vitamin C needs in a tasty manner.

  1. Cardiovascular Health

Anthocyanin present in the kohlrabi vegetable is good for the cardiovascular system. Studies have linked anthocyanin to the compound that can reduce arterial stiffness in women. Also, it can reduce the risk of developing complications related to heart like a heart attack in people of all ages. The studies have proved that adding kohlrabi vegetables to your diet could improve your heart function and cardio health in the long run.

Just like the benefits, kohlrabi also has different recipes to offer. Available in green and purple varieties, kohlrabi resembles a turnip and tastes slightly sweeter in raw condition. Some people say it tastes like broccoli stems and cabbage but a little milder than these vegetables.

Here’re some taste kohlrabi recipes you can cook at home

  1. Roasted Kohlrabi
Roasted Kohlrabi


• 1 small kohlrabi
• 3 tsp of olive oil
• 1 tsp of regular salt
• Half-tsp of black pepper powder
• Chopped cilantro

How To:

• Peel the vegetable and cut into medium pieces
• Add olive oil to the pieces and toss them to coat them with oil
• Season with salt and black pepper according to your taste
• Bake the kohlrabi pieces to 425 degrees in an oven until lightly browned
• Turn the pieces so they are baked from all sides
• Garnish the baked kohlrabi pieces with cilantro and serve them hot

  1. Kohlrabi Carrot Salad
Kohlrabi Carrot Salad


• 1 small kohlrabi
• 1 medium carrot
• 2 tsp of olive oil
• 1 tsp of regular salt
• Half-tsp of black pepper powder
• 2 tsp of lemon juice
• Finely chopped cilantro

How To:

• First, make medium size pieces of kohlrabi and then chop those pieces finely
• Peel the carrot and chop it into similar pieces like kohlrabi
• Mix the chopped vegetables in a bowl
• Add olive oil and toss the vegetable pieces so all the pieces get oil
• Add regular salt and black pepper powder and mix all the ingredients well
• Chop cilantro into fine pieces for garnishing
• Sprinkle lemon juice and decorate the salad with chopped cilantro

  1. Creamy Kohlrabi Soup
Creamy Kohlrabi Soup


• 1 small kohlrabi
• 1 medium onion
• Half-cup of fresh cream
• 100 gm butter
• 1 tsp of regular salt
• Half-tsp of white pepper
• Half-tsp of nutmeg powder
• 500 ml fresh water

How To:

• Chop kohlrabi and onion into fine pieces
• Heat a thick-bottomed pan and add butter to it
• Add finely chopped onion pieces in the melted butter
• First, fry some kohlrabi pieces for decoration
• Second, fry the onion until the pieces become translucent
• Add rest of the kohlrabi pieces to the translucent onion and mix gently
• Add salt, white pepper, and nutmeg powder
• Mix all the ingredients and put the lid over the pan
• Let the recipe simmer for two minutes
• Blend the recipe into a smooth paste
• Add cream to the paste and garnish it with fried kohlrabi pieces and chopped cilantro


While kohlrabi is a nutritious vegetable, but some people believe that it isn’t good for those suffering from thyroid dysfunction. But there is no scientific data to support this claim. Similarly, some people claim that cruciferous vegetables could trigger abdominal discomfort like bloating and flatulence, but there is little data to support this claim. If you are suffering from thyroid issues or have digestive problems, you should consult your doctor before adding kohlrabi to your diet.

Final Thoughts

Replete with vitamin C and other nutrients, kohlrabi is good for your health. And you can easily add a kohlrabi recipe to your diet. It can be your breakfast or a mid-day quick snack. But it is better to consult your doctor before adding kohlrabi to your diet if you have never consumed kohlrabi in life.

Disclaimer: The above information is only for educational purposes and there is little data available to claim the health benefits of kohlrabi.

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