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For your immune system’s sake, try kimchi
Probiotics are microbial powerhouses that improve digestion, protect brain and heart health and boost the immune system.
You can get probiotics from fermented foods and supplements. But at least one study shows that the probiotics in fermented foods are more diverse and grow more readily in the digestive system.
In fact, researchers have determined that one specific fermented food may be especially good at boosting your immune system…
For this reason, it may be time to get past any misgivings you may have about giving kimchi a try.
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A precision immune system regulator
Kimchi is a traditional Korean dish made from fermented, salted vegetables. The most common form of kimchi is made with cabbage. It often also contains radishes, scallions, carrots, garlic, ginger, chili flakes and other flavorings.
In a clinical trial, a team of Korean researchers divided overweight adults into three groups of 13 participants each. Over a 12-week period, the first group consumed a placebo, the second a kimchi powder made from naturally fermented kimchi, and the third a kimchi powder produced using a starter culture fermentation method.
At the end of the 12 weeks, the researchers collected peripheral blood mononuclear cells (PBMCs) and analyzed them using single-cell transcriptomics analysis (scRNA-seq). This technique enabled them to monitor changes in gene activity within individual immune cells, uncovering subtle immune shifts that traditional testing methods often miss.
The results were fascinating. Participants who consumed kimchi experienced enhanced activity in antigen-presenting cells (APCs), which play a key role in detecting bacteria and viruses and signaling other immune cells. The study also found that CD4+ T cells developed into both protective and regulatory types in a balanced way.
These outcomes indicate that kimchi does more than simply activate immune responses — it functions as a sort of “precision regulator” that boosts immune defenses when needed while preventing excessive or unnecessary immune reactions.
In other words, the results suggest that kimchi can help strengthen immune cell function while keeping the immune system from overreacting.
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Fermentation method matters
The researchers also observed differences based on how the kimchi was fermented. Both naturally fermented kimchi and starter-fermented kimchi supported immune balance. But the starter-fermented version produced more potent effects, including improved antigen recognition by immune cells and a greater reduction in unnecessary immune signaling.
According to the researchers, the findings suggest the potential to enhance kimchi’s health benefits through future controlled fermentation technologies.
The researchers say this is the first study worldwide to identify kimchi’s immune-related effects at the single-cell level.
“Our research has proven for the first time in the world that kimchi has two different simultaneous effects: activating defense cells and suppressing excessive response,” says Dr. Woo Jae Lee of the World Institute of Kimchi, who led the research. “We plan to expand international research on kimchi and lactic acid bacteria in relation to immune and metabolic health in the future.”
Researchers expect these findings to support future applications ranging from the development of health functional foods to improving vaccine effectiveness and reducing the risk of immune-related diseases.
So, how can you add kimchi to your diet? Luckily, it’s a lot easier to find kimchi on supermarket shelves these days. If you can’t find it at your local store, try an Asian market. Or you could make it yourself with a few simple ingredients. There are tons of recipes online; here’s one to start with.
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Sources:
New study reveals how kimchi boosts the immune system — ScienceDaily
Single-cell RNA sequencing reveals that kimchi dietary intervention modulates human antigen-presenting and CD4⁺ T cells — NPJ Science of Food
By Carolyn Gretton
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