Emphasizing that homemade pickles have many health benefits, Prof. Dr. Muhsin Konuk said, “They protect the heart; beneficial bacteria in the structure of pickles regulate blood circulation. Pickle types that balance blood pressure also minimize the risk of heart diseases.” Pointing out that pickles also prevent cancer because antioxidant fruits and vegetables are used in their preparation, Prof. Dr. Konuk said, “These foods are very useful because they reduce the formation of harmful molecules called free radicals, which cause cancer.”
Noting that fermented foods with probiotic properties are also considered psychobiotic foods because they positively affect mental health, Konuk said, “Studies have shown that fermented products like pickles, yogurt, and kefir can support mental health by improving the microbiota in psychiatric disorders.”
Prof. Dr. Muhsin Konuk, Rector's Advisor at Üsküdar University and Head of the Molecular Biology Master's Program, explained the health benefits of pickles and how to consume them properly.
Prevents Constipation…
Emphasizing that homemade pickles have many health benefits, Prof. Dr. Muhsin Konuk stated that the most important effect of homemade pickles on the digestive system is their ability to prevent constipation due to their high fiber content.
Looking at it from a general health perspective, Prof. Dr. Muhsin Konuk explained that homemade pickles relieve constipation and, in addition to containing plenty of fiber, play important roles in regulating metabolism due to the probiotics they contain as a fermented food product, and continued as follows.
Minimizes the risk of heart diseases, prevents cancer…
“They protect the heart; beneficial bacteria in the structure of pickles regulate blood circulation. Pickle types that balance blood pressure also minimize the risk of heart diseases. They prevent cancer; because antioxidant fruits and vegetables are utilized when preparing pickles... These foods are also very useful because they reduce the formation of harmful molecules called free radicals, which cause cancer. They are a natural pain reliever; pickles, which eliminate body water loss, consequently have the ability to relieve muscle and bone pains that occur in athletes.”
Homemade pickles also help with weight control
Prof. Dr. Muhsin Konuk also noted that homemade pickles strengthen immunity, especially those containing dark-colored foods like red beet, have a protective effect for keeping the body healthy due to the polyphenols in their content, and pickle juice containing probiotic bacteria can help balance the digestive system and support the immune system with these bacteria. He continued, “They also regulate blood sugar; it is possible to balance blood sugar with one or two bites of pickle against sudden hunger and dizziness. For example, a single cucumber pickle will both keep you full, replacing snacks like chocolate, and balance blood sugar. They also facilitate digestion; pickles and pickle juice, especially when consumed in moderation after meals, can facilitate digestion and help with indigestion problems. Furthermore, homemade pickles also assist in weight control; pickle juice, a low-calorie and delicious beverage, is also an ideal option to support weight control.”
The Most Natural Pain Reliever…
In addition to these, Prof. Dr. Muhsin Konuk also stated that in situations where nausea is felt, drinking a glass of pickle juice can eliminate the uncomfortable feeling in the stomach. He said, “You can rejuvenate irritated tissues by both drinking pickle juice and applying it to your skin. Pickle juice, which acts like medicine from headaches to joint pains, is the most natural pain reliever. Thanks to the vitamins it contains, pickle juice revitalizes cells and gives strength. The energy the body needs can be obtained from a glass of pickle juice. Dynamism can be given to the body through sauerkraut.”
Pickles also help strengthen the immune system
Stating that pickles are a fermented food with positive effects on the immune system, Prof. Dr. Muhsin Konuk said, “The probiotic bacteria found in pickles support the intestinal flora and help strengthen the immune system. A healthy intestinal flora plays a critical role in the proper functioning of the immune system. The vegetables and fruits used in making pickles are considered prebiotics because they contain high amounts of fiber. Prebiotic foods help increase the number of friendly bacteria in the intestines. After these vegetables are converted into pickles through fermentation, they are considered probiotic foods due to the presence of live microorganisms that provide health benefits. The fermentation process encourages the growth of beneficial bacteria such as lactobacilli, known for their probiotic properties.”
What are the vitamins and minerals in pickles?
Prof. Dr. Muhsin Konuk also stated that pickles and pickle juice contain almost all the vitamins and minerals found in the fermented vegetables. He said, “Among these, especially the content of Vitamin C, B vitamins, and Vitamin K is quite high. They are a very good source of Magnesium. Magnesium supports many important functions in the body, including muscle and nerve function, bone health, energy production, and electrolyte balance. Sufficient magnesium levels ensure healthy muscle function, help strengthen bones, and support energy production. Additionally, they contain electrolytes such as potassium and sodium. These electrolytes are very important in maintaining water balance in the body.”
85% of daily serotonin production is produced by the intestinal flora
Prof. Dr. Muhsin Konuk also stated that pickles provide positive contributions to digestive system health. He said, “Firstly, due to its high fiber and pulp content, it has significant positive effects on intestinal health. The probiotics formed during the fermentation process help regulate digestion by supporting the balance of beneficial bacteria in the intestines. In this way, pickles play an effective role in preventing digestive problems such as constipation and gas. It is well known today that changes in the number of healthy bacteria can cause both physical and mental problems. Recent studies have shown that 85% of daily serotonin (the happiness-inducing hormone) production is produced by the intestinal flora. Furthermore, a harmful bacterium in the specific intestinal flora has been associated with Type-I diabetes (insulin-dependent diabetes). Therefore, the proliferation of beneficial bacteria is very important for reducing the effects of harmful bacteria. Pickles are one of our important foods that provide this effect.”
What are the negative effects of excessive pickle consumption?
Prof. Dr. Muhsin Konuk explained that pickles are beneficial for health when consumed in moderation. He said, “When consumed excessively, they increase the risk of stomach and esophageal cancer, and due to their high salt content, they also have the potential to increase the risk of heart disease and hypertension. Meanwhile, it is also possible to encounter classic food poisoning events such as toxin-induced abdominal pain, nausea, vomiting, and diarrhea rarely after consuming improperly prepared pickles. Especially due to incorrect adjustment of salt and vinegar ratios, pickles can soften. The softening of pickles is an indication that molds are proliferating. These molds can cause fungal infections in immunocompromised patients.”
Depression can be seen in individuals with disturbed intestinal microbiota balance
Prof. Dr. Muhsin Konuk, stating that the gastrointestinal microbiota (gut microbiota) is a collection of microorganisms that develop from birth and change according to vital factors, continued as follows:
“Recently, mechanisms by which the brain and gut mutually influence each other in a bidirectional manner are being investigated. Psychiatric disorders such as depression, anxiety, and stress can also be observed in individuals with disrupted microbiota balance due to gastrointestinal system diseases. Fermented foods obtained through various fermentation processes improve the characteristics of the endogenous microflora, thereby positively affecting the microbiota and, consequently, brain and gut health.”
Pickles support mental health…
Prof. Dr. Muhsin Konuk, stating that fermented foods with probiotic properties are also considered psychobiotic foods because they positively affect mental health, said, “Studies have shown that fermented products like pickles, yogurt, and kefir can support mental health by improving the microbiota in psychiatric disorders. However, studies are ongoing to evaluate the extent to which each fermented food group affects the brain-gut axis and their effects on mental health.”
Attention to those with high blood pressure and kidney disease!
Prof. Dr. Muhsin Konuk also addressed how people with high blood pressure or kidney diseases should consume pickles. He concluded, “Since they contain a large amount of sodium, excessive consumption can lead to an increase in blood pressure. On the other hand, excessive consumption can also trigger kidney problems.”