Kimchi
Overview
Kimchi is a Korean fermented vegetable dish that provides live probiotics, GABA, and postbiotic compounds supporting gut-brain axis communication and neurotransmitter balance. Fermented foods such as sauerkraut, kimchi, kefir, miso, and kombucha provide live microbes + postbiotic peptides; improved SCFA pools; vagal signaling.
Food Context
Synergies
- Part of diverse fermented foods rotation
Preparation
- Consume unpasteurized for live probiotics
- Regular but not excessive intake
Recipes
1 recipe containing this food
Savoury Greens & Egg Breakfast Skillet
A warm savoury breakfast skillet with eggs, greens, and slow carbohydrates for steady morning energy.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 15 kcal | — |
| Protein | 1.1 g | — |
| Total fat | 0.5 g | — |
| Saturated fat | 0.1 g | — |
| Carbohydrates | 2.4 g | — |
| Fibre | 1.6 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 2.5 mg | 13.9% |
| Zinc | 0.2 mg | 2% |
| Magnesium | 14 mg | 3.3% |
| Selenium | 0.5 µg | 0.9% |
| Calcium | 33 mg | 3.3% |
| Potassium | 151 mg | 4.4% |
| Choline | 15.5 mg | 2.8% |
| Folate | 52 µg | 13% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0.2 mg | 12.5% |
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
10 substances in this food
Vitamin K2 (MK forms)
Calcium handling; potential roles in brain health; often co-occurs with fat-soluble vitamins
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
References
- Fermented Foods: Sauerkraut, kimchi, kefir, miso, kombucha - Live microbes + postbiotic peptides; improved SCFA pools; vagal signaling
- Kimchi: Korean fermented vegetables, diverse probiotics