Everyone must be very familiar with pickles, but might not be with the health
benefits of pickles. Although grandmothers and mothers hand down pickling
from generation to generation, the health benefits are relatively new to
discuss. Vegetables, fruit, even fish and meat pickles may be available at
home, as snack, side dish, or condiment, but hardly anyone wonder what one
could get from them. Vegetable and fruit pickles are specifically rich in
fiber, which is very good to keep the digestive system function healthily. Thus
far, many people make pickle from cucumber, a very good source of antioxidant
to eradicate the free radicals causing cell damage and fight against cancer.
The anti-cancer properties also present in sauerkraut, the fermentation of
which produces isothiocyanates to prevent the growth of cancer in animals.
Besides, Thomas Jefferson, Aristotle, Cleopatra, and Napoleon believed that
pickles carry health benefits. In fact, Hippocrates utilized pickles in one of
his first medicines.
 |
| Health Benefits of Pickles |
Still, determining the health benefits of pickles straightforwardly
is too brash because some factors shape the benefits. In fact, every specific
recipe bears its very own benefits, resting on the ingredients and method.
Traditionally, pickling is a method of preserving foods without refrigeration,
but creating an environment inhospitable to enzymes, microbes and
microorganisms, instead. Naturally, enzymes and microbes make food decayed,
while microorganism may cause sickness. Therefore, to keep foods edible for
long period, people pickle raw foods. In general, people use two main methods
of pickling: by fermenting or adding vinegar.
Fermentation Process
The process of pickle fermentation adds some valuable nutrients. Fermented
pickles have good bacteria to control toxins and kill harmful microbes and
bacteria in the intestine and stomach. Traditionally fermented pickles contain
active enzymes and culture, as those in yogurt, to favor proper digestion, aid
in the absorption of nutrient, promote the healthy function of metabolism, and
inhibit the harmful microbes along intestinal system. Traditional and natural
fermentation also produces lactic acid, which supports the intestinal flora to
grow, normalizes the stomach acid level, helps the assimilation of iron and
proteins, and stimulates the cell metabolism. The good, friendly lactobacilli
bacteria, one of which is Lactobacillus acidophilus, survive the stomach acidic
juices and continue the trip to small intestine, where they, together with
pancreatic enzymes, transform dextrin (carbohydrate in grains) into readily
used, simple sugars. Next, in large intestine, lactobacilli bacteria help K and
B vitamins synthesis, as well as inhibit the putrefying bacteria to grow, at
the same time. In addition to promoting the digestive system to function
healthily, lactic acid lowers blood pressure, improves circulation, as well as
benefits diabetic patients. On regular consumption, vegetables that are
naturally fermented could help people deal with skin problems, asthma, and even
autoimmune disorders. Besides, pickles with traditional fermentation do not
involve heating process that the vegetable nutrients are well preserved.
Traditional fermentation also produces sour taste, due to the natural acids.
The Help of Vinegar
On top of the tangy taste, the healthy liquid of vinegar contains some
positive properties. With vinegar, one of the health benefits of pickles
is boosting immune system, which is very important during flu and cold season.
Vinegar also helps digestive problems treatment and lowers the blood pressure
of heart diseases patients. Furthermore, vinegar is capable of breaking down
the calcium deposits at joints plus strengthening and re-mineralizing the
bones. Vinegar is very helpful too to
treat the urinary diseases and infections, reduce bacteria growth, fight
infection, balance the blood pH, and regulate the level of blood sugar. Indeed,
the anti-fungal and anti-bacterial properties of vinegar prevent E.coli to
grow. Together with salt, as in common pickling, the properties are
intensified. Additionally, the vinegar’s acetic acid increases the metabolism of
fat burning although the fat burning effect is too insignificant to cause fat
loss. Fortunately, in terms of losing weight, vinegar acid slows the absorption
and digestion of carbohydrates. The celebrity of vinegar is perhaps apple cider
because it has essential protein of pectin, known as the friendly regiment of
heart health, and amino acids.
Nutritional Value
Set aside the potato chips and sweet popcorns, snack on pickles instead.
The nutritional value of pickles is far beneficial for overall health. Indeed,
pickles carry important nutrients, including antioxidants, calcium, iron, and
magnesium, the concentration of which depends mainly on the ingredients. Being
very low in calorie and free of fat, pickles are also good diet for weight loss
program. Likewise, many versions of pickles contain less sugar. Vegetarians
could also get the health benefits of pickles because the fermentation
process reduces anti-nutritional compounds, such as nitrates and oxalic acid in
cabbage and beets, respectively. That is not the end. Natural fermentation also
improves the nutrient availability by breaking down phytates that blocks
mineral absorption. Compared to fresh vegetable, iron better absorption is
possible because of the lactic acid in fermented vegetables. However, sweet
pickles deserve a second thought because they cannot be nutritious. Sugar alone
hinders certain nutrients absorption.
Spices and Herbs
Spices and herbs, such as dill, mustard, turmeric, and garlic, add the health
benefits of pickles. Dill and garlic control the bacterial growth and keep
the digestive system healthy. The flavonoids in turmeric are active preventive
agents of Alzheimer’s disease. Mustard seeds, as other herbs, support food
digestion. Indeed, healthy digestive system means fewer problems, such as
constipation and acid reflux, and more importantly, low possibility of
digestive cancers.
Pickles, Old and New
Grocery stores today supply many kinds of pickles, most of which rely on
refrigeration or pasteurization for food preservation. Vinegar, salt, sugar,
spices, and oil function mainly as flavor enhancement. Therefore, the health
benefits of pickles depend heavily on the method, not to mention the
ingredients. Asian traditional pickles are very healthy because of the
ingredients, such as cabbage, peppers, radishes, and other highly nutritious
vegetables, and natural method. Brining solution or pure salt is the main agent
to pack the raw vegetables, and then they are fermented at the room
temperature. Eastern Europeans and Germans are familiar with fermented
sauerkraut, which is also very healthy. Unfortunately, salt, despite its
anti-bacterial and fermentation properties, could be the potential downside of
traditionally and naturally fermented pickles. Yet, some modern pickles contain
high sodium as well that reading the package’s nutrition label is necessary
before overindulging.
Where to Go
If it is not the old or new kind of pickles,
which one is the best, then? Giardiniera or chow-chow, containing pickled
carrots, green beans, cauliflower, or assorted pickled vegetables, falls in
between traditionally made of fermented pickles, such as sauerkraut or Kim-chi,
and standard American pickles, such as bread-and-butter. Still, controversy
persists on modern pickles. The low concentration of sugar and nutritious
vegetables are very healthy, but the heating process causes the loss of
nutrients and probiotic bacteria. Then, the question goes to sodium or plain
vegetable serving. Either way, health benefits of pickles only come with
proper consumption because excessive intake leads to excessive thirsts, anemia,
osteoporosis, and visual impairment.