Kimchi: A Fermented Korean Side Dish with Heart Health Benefits and Unique Flavor

Fermented foods have long been valued for their extended shelf life and health benefits. Among these, kimchi—a traditional Korean side dish—has garnered increasing interest outside of Korea. Its popularity soared globally after UNESCO recognized kimjang, the cultural practice of making and sharing kimchi, as part of the world’s intangible cultural heritage. During the COVID-19 pandemic, kimchi's fame grew further, bolstered by the worldwide fascination with Korean pop culture, including K-pop and K-dramas.

Kimchi is renowned not only for its distinctive tangy flavor but also for its impressive medicinal properties that align with the Korean philosophy of 'yak sik dong won,' meaning food as medicine. A 2023 review in the Journal of Ethnic Foods highlights kimchi's ability to reduce inflammation, ward off colon cancer, lower cholesterol and blood glucose levels, strengthen immune function, and prevent artery plaque buildup caused by atherosclerosis. Additionally, kimchi contains probiotics that promote a healthy gut microbiome and aid digestion. It has also been noted for its potential to assist in reducing body fat.

Kimchi is traditionally made by fermenting vegetables, especially napa cabbage or radishes, with seasonings such as garlic, ginger, and red chili powder. There are over 200 varieties, with the most well-known being baechu kimchi, made from napa cabbage. Other popular types include those made from radishes, green onions, and mustard greens. For example, oi sobagi, made from cucumbers, is favored by some for its fresh, spicy, and sour flavor profile.

Nutritionally, a 150-gram serving of cabbage kimchi contains approximately 22.5 calories, less than a gram of fat, and about 2.4 grams of fiber. However, it is high in sodium, with roughly 747 milligrams per serving. Since excessive sodium intake can contribute to high blood pressure—a major risk factor for cardiovascular disease—consumers are advised to moderate their intake. The dietary guidelines recommend limiting sodium to 2,300 mg daily, with an ideal target of 1,500 mg for those at risk of hypertension.

Nguyen, a chef and dietitian with Vietnamese and Polish roots who lived in South Korea for several years, emphasizes kimchi’s cultural significance and health benefits. She describes the traditional preparation process, which involves soaking cabbage in saltwater, applying seasoning paste, and fermenting it in clay vessels called onggi. When not eaten fresh, kimchi should be refrigerated and consumed within a week, as extended fermentation changes its taste and texture, and mold should be discarded.

Nguyen’s love for kimchi motivates her to take it along when traveling, ensuring she maintains her connection to Korean culinary traditions. She notes that kimchi is not just a flavorful addition to meals but also a nutritious food that can contribute positively to heart health and overall wellness.

Source: https://medicalxpress.com/news/2025-05-popular-korean-side-dish-distinct.html