Kimchi: The Fermented Korean Superfood That Supports Immunity and Reduces Inflammation

Following our popular remedy for better sleep, discover kimchi—the traditional Korean fermented dish hailed as one of the world's healthiest foods. Packed with probiotics and nutrient-rich ingredients, it's no surprise it featured on the menu at the 1988 Seoul Olympics.

Key Health Benefits of Kimchi

Kimchi earns its stellar reputation from its science-backed benefits. Rich in natural probiotics from lacto-fermented vegetables and peppers, it helps strengthen the immune system and reduce inflammation—key factors in bolstering defenses against viruses, including COVID-19. Additional ingredients like garlic, ginger, onions, and sometimes oysters provide anti-inflammatory and antioxidant properties supported by nutritional research.

How to Make Kimchi at Home

Preparing authentic kimchi is straightforward. You'll need:

• A large bowl and an airtight jar
• 1 kg Chinese cabbage
• 1 white radish
• 3 cloves of garlic
• 1 onion
• Chives
• Fresh ginger
• Fish sauce
• 1 red pepper (or 3 red peppers)
• 1 tablespoon toasted sesame seeds
• 1 tablespoon of sugar
• 100 to 160g coarse salt

The steps:

1. Cut the Chinese cabbage and white radish into strips and place in a bowl. Cover with lukewarm salted water and sprinkle the cabbage with coarse salt. Let marinate for 2 hours, stirring occasionally.
2. Peel and chop the chives, garlic, ginger, and onion. Blend with a little fish sauce, water, and seeded pepper to make the sauce. Set aside.
3. Rinse the cabbage and radish thoroughly, then drain well.
4. Mix the cabbage, radish, sauce, and chopped chives by hand in a bowl.
5. Pack tightly into an airtight jar. Refrigerate to allow proper fermentation.

Check out our photo slideshow for a visual guide to kimchi.

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