Kanji is a highly valued fermented traditional North Indian beverage that is widely relished by families across the country during the winter season. It serves as a perfect wholesome drink overpowered with nutrients and probiotics. This humble drink is made using carrots or beetroots, mustard seeds and water. Beetroot kanji has gained popularity in recent times as a powerful, natural fermented beverage. It is often called an Indian version of kombucha; its tangy flavour, deep red colour and gut-friendly benefits make it a nourishing yet power-packed medicinal drink.
This drink is very popular in colder months, as winter offers the ideal climate for slow fermentation, allowing kanji to develop its natural, strong flavour and vast probiotic content. Power-packed with good bacteria, antioxidants and vital nutrients, kanji promotes digestion and builds a stronger immune system.
Read this article to know more about the nutrition, health benefits, and uses you need to know.
Nutrition Content In Beetroot Kanji
Though exact nutrition differs based on the recipe and fermentation process, beetroot kanji offers:
The Key Nutrients from Beetroots
Vitamin C
B vitamins (B1, B2, B3, folate)
Potassium, Magnesium, Iron, Manganese
Dietary Nitrates
Antioxidants like betalains
Rich Probiotics profile from fermentation
During fermentation, beneficial bacteria such as Lactobacillus grow naturally, creating:
- Good gut bacteria
- Enzymes
- Organic acids
- Improves nutrient bioavailability
- Low in calories
Kanji is naturally low in calories, with no added sugar, making it an ideal drink for weight loss and boosting metabolism.
Health Benefits of Beetroot Kanji
Gut Health
The fermentation process makes beetroot kanji rich in probiotics, improving digestive function, maintaining gut microbiome balance and better absorption of vital nutrients. Regular intake is beneficial for treating common digestive woes and preventing constipation. This makes kanji a natural remedy for sluggish winter digestion.
Boosts Immunity
Beetroot kanji encompasses three immunity-boosting nutrients, like Vitamin C, that combat pathogens and infections. Vast reserves of probiotics strengthen gut immunity,70% of immunity lies in the gut, and rich antioxidants like betalains ease inflammation. Drinking kanji regularly in winter can help reduce common cold frequency, sore throat, and seasonal fatigue.
Improves Blood Circulation
Beetroot is high in dietary nitrates that convert into nitric oxide, helping in improving blood flow, reducing blood pressure and combating fatigue. It offers an instant source of energy that boosts stamina and endurance. Athletes often use beetroot juice for performance; kanji offers similar benefits but with probiotics added.
Liver Detoxification
The betalains in beetroot are known for their potent detoxifying and anti-inflammatory qualities. Drinking this kanji assists liver function by getting rid of toxins, reducing free radical damage and supporting healthy metabolism.
Promotes Skin Health
The goodness of antioxidants and probiotics helps clear acne, reduce inflammation, improve the skin's natural glow and maintain skin hydration. Winter dryness and dullness often improve with regular kanji consumption.
Manages Weight
Beetroot kanji supports weight loss as it is low in calories, and high fiber content keeps you satiated and reduces unwanted hunger pangs. The probiotic content promotes gut health and boosts metabolism.
Uses
Probiotic Drink
Have a small glass, especially before lunch, to support digestion.
Digestive Starter
Having kanji before meals help to activate digestive enzymes and gut function.
Winter Meals
It is usually consumed with parathas, dal-rice and khichdi.
Regular Healthy Diets
Health-conscious individuals consume beetroot kanji as :
Detox drinks
Smoothie bases
Fermented food bowls
Also Read: 5 Reasons Why Beetroot Is A Blessing To Your Skin, Hair
Is Beetroot Kanji the Indian Version of Kombucha?
Both kanji and kombucha are fermented beverages, but kanji is:
Naturally fermented (no SCOBY required, which is a symbiotic culture of bacteria and yeast).
Beetroot kanji is easier and simpler to prepare at home. A healthy sugar-free option, made from whole vegetables and more affordable and accessible. It is a traditionally rooted dish in India.
Why Is Kanji Becoming Popular Today?
People now know that a healthy gut is linked to a stronger immune system. More people are going for natural sources of probiotics without any artificial ingredients or preservatives. It is a plant-based fermentation process which serves as an ideal option for vegans. Beetroot kanji encompasses all the nutrients and benefits of a modern functional beverage while staying deeply Indian.
How Beetroot Kanji Boosts Immunity in Winter?
The winter season often weakens digestive functions and slows metabolism. Beetroot kanji serves as a perfect drink with a rich probiotic profile that strengthens gut immunity and keeps diseases at bay. Vitamin C supports white blood cell function and a robust immune response. Anti-inflammatory and antioxidant actions ease inflammation and improve overall health.
Regular consumption of kanji weekly, 3–4 times, can help the body fight seasonal infections.
Conclusion
Beetroot kanji is more than a traditional winter drink; it's a powerful probiotic, detoxifying, and immunity-boosting beverage. With its amazing nutritional value and natural wellness, kanji has emerged as India’s very own kombucha alternative, offering better digestion, improved immunity, vibrant skin, and whole-body health.
References:
Physicochemical and microbiological evaluation of antioxidant-rich traditional black carrot beverage: Kanji
Chetna Sharma 1,✉, Param Pal Sahota 1, Sarabjit Kaur 1
https://pmc.ncbi.nlm.nih.gov/articles/PMC8353425/
https://journals.lww.com/jihs/fulltext/2021/09010/traditional_homemade_probiotic_drink__kanji_.4.aspx
Traditional Homemade Probiotic Drink “Kanji” Versus Marketed Probiotic Drink
Critical Representation of Hidden Therapeutic Potentials
Singh, Gagandeep; Arora, Malika1,; Maithani, Mukesh1; Kumari, Moni1; Bansal, Parveen
Previous
