Weak immunity, digestive trouble and worries about heart health are common in almost every household today. Many people turn to expensive foods or supplements to stay healthy, yet a simple answer lies among ordinary market vegetables. One cheap vegetable, kept regularly in the diet, can help tackle all three problems, and it works quietly to keep the body healthy as well as tasting good. That vegetable is kohlrabi (olkopi).

Kohlrabi is a nutritious member of the cabbage family, distinctive in both taste and value. Raw, it has a crunchy texture somewhat like papaya; cooked, it softens and has a mildly sweet flavour. It is also rich in health benefits.

Kohlrabi is also known as "German turnip". It is a cruciferous vegetable of the Brassica oleracea species. Its round stem, stalks and leaves are all edible. Green and purple kohlrabi are most common, but white and red varieties also exist. The inside is usually pale white.

One cup of raw kohlrabi contains roughly just 36 calories, 8 grams of carbohydrate, 5 grams of dietary fibre, 2 grams of protein, 84 milligrams of vitamin C (about 95 percent of the daily requirement), 472 milligrams of potassium (about 18 percent of daily needs) and 0.2 milligrams of vitamin B6.

• Boosts immunity: kohlrabi is high in vitamin C, which protects the body against infection, prevents cell damage and helps iron absorption. The polyphenols and glucosinolates in its leaves and bulb act as antioxidants and antimicrobials. Research shows that eating kohlrabi regularly may help reduce the risk of certain cancers.
• Keeps digestion normal: kohlrabi's fibre is very good for the gut. It prevents constipation and eases digestion, and it supports the growth of good gut bacteria such as lactobacilli and bifidobacteria, which play an important role in a healthy gut microbiome.
• Protects the heart: kohlrabi helps control blood pressure and plays a role in lowering harmful LDL cholesterol. The anthocyanins in red or purple kohlrabi, together with potassium and vitamin B6, help keep the heart healthy. Researchers say eating kohlrabi regularly may reduce the risk of heart disease.

Kohlrabi can be cooked in curries, stir-fried or boiled, and it is also good grilled. Raw, it is easy to use in salads. It can be spiralised as a substitute for noodles, or made into pakoras.

The information draws on Cleveland Clinic.

Source: Jagonews24. First published in Bengali on The Agro News.