All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Shellfish

Soft Drinks

Soy

Spinach

Squash

KOHLRABI

Typical serving size:

1 cup, raw (135 g)

HOW IT HARMS

Bloating and flatulence

WHAT IT HEALS

Cancer Heart disease Similar to both cabbages and turnips, kohlrabi comes from the same cruciferous plant family
It is a good source of vitamin C: A 1-to 2-cup serving of raw kohlrabi provides almost 100% of the RDA for adult women
It has about 450 mg of potassium, some fiber, and only 40 calories
The green leaves are edible and contain iron

Health Benefits

Protects against certain types of cancer
Kohlrabi is high in bioflavonoids, plant pigments that work with vitamin C and other antioxidants to prevent the cell damage that promotes cancer
Kohlrabi is also high in indoles, chemicals that reduce the effects of estrogen, and thus may reduce the risk of breast cancer
Isothiocyanates, another group of compounds in kohlrabi, promote the action of enzymes that may protect against colon cancer
Supports heart health
The vitamin C in kohlrabi may help prevent the oxidative damage that leads to cardiovascular disease and the potassium is a crucial mineral for heart function

Health Risks

May cause gas
People who get gas after eating other cruciferous vegetables may have the same response to kohlrabi

Allergies

Roast oiled peeled chunks of the bulb until browned

Mash cooked chunks with a dab of butter

Make latkes from grated kohlrabi instead of potatoes

Chop leaves and use them in salads

Buying Tip

Look for small to medium-size kohlrabi that have a diameter of less than 3 in; the larger kohlrabis can be tough and woody
Storing Tip

Remove leaf stems and store in the refrigerator in a sealed plastic bag
It can be kept this way for several weeks