Cabbage

Cabbages are cruciferous vegetables that belong to the Brassica family. They are leafy green, red or white biennial vegetables and round or oval in shape. The taste and nutrition fact of cabbage made it one of the most commonly used vegetables.

The health benefits of cabbage include regulating blood pressure, improving bone health, promoting weight loss, reducing heart problems and many more. As it is rich in vitamin C, you can have a proper care of hair, skin and nails consuming cabbage. It is also famous for curing stomach problems and gaining a strong immunity system.

The cabbage was originated in Europe around 1000BC. Later, it was introduced into the Middle East and all over the world. Fortunately, you can now find cabbage in your nearest vegetable store, making it possible to enjoy its health benefits.

Must-Known Facts about Cabbage:

Cabbage is a famous vegetable that comes with a load of health benefits. Here are some must-known facts about it-

●     Cabbages are a natural remedy for stomach ulcers

●     Cabbages contain a small amount of micronutrients like iron, vitamin A and riboflavin

●     The antioxidants of cabbage reduce chronic inflammations

●     Cabbages incorporate with your diet easily

●     You can use cabbage on different dishes, salads, stews and soups.

Top 10 Health Benefits of Cabbage:

It is clear that cabbages are very beneficial to our health. Here are some pointers that will show you in what ways they do that-

  1. Reduces cancer risk: cabbages are famous for increasing cancer resistance in our body. They are rich in DIM, antioxidants and phytochemicals. DIM helps in breakdown of estrogen, which reduces the development of estrogen dependent cancers. The glucosinolates present in cabbage can eradicate free radicals and prevent cancer.
  2. Improves bone health: As cabbages are rich in minerals like Calcium, magnesium and also Vitamin K, they contribute in improving bone health. It can fight osteoporosis and strengthen cartilage, ligaments and muscles.
  3. Controls blood pressure: cabbages are a wonderful source of anthocyanins. Vegetables rich in this substance can lower the blood pressure level. Also, the pressure of potassium in cabbage regulates the blood flow and makes the blood vessels more flexible.
  4. Promotes weight loss: one cup of cabbage contains only 33 calories. So, if you are looking for a healthy dietary option, cabbage can be the one. But make it a part of your healthy diet, not the key component.
  5. Skin care: Cabbages are rich in vitamin C. This vitamin is very useful for skin care. Also, it is necessary for collagen synthesis. Cabbages boost the production of keratin, which will make you look younger than your age.
  6. Takes care of your heart: Cabbage contains polyphenols, which lowers the risk of various cardiovascular diseases. It reduces blood pressure and prevents platelet buildup. Also, cabbages are rich in anthocyanins. It mitigates the risk of various artery diseases. The anti-inflammatory qualities of anthocyanin works as a protector of our hearts.
  7. Boosts immunity: The antioxidants and vitamin C present in cabbage can help in boosting the immunity of our body. That means less chance of getting sick and a higher chance of a healthy life.
  8. Heals stomach ulcer: Cabbages contain sufficient amounts of amino acid that heal any stomach ulcer quick. Also, glutamine of cabbage improves the health of our stomach.
  9. Improves brain health: Vitamin K and iodine present in cabbages improve brain health and its neurons. Cabbages are also rich in anthocyanin, which is a powerful antioxidant. It prevents various neurodegenerative diseases. For example, anthocyanin reduces the level of bad tau protein found in the brains of Alzheimer’s patients.
  10. Improves the digestion: Cabbages are rich in insoluble fiber. It keeps our digestive system healthy. It also adds bulk to stool and regulars the bowel movement. The soluble fiber present in cabbages works as the main fuel to friendly bacteria in our digestion.

Nutrition Facts of a Cabbage (100gm):

●     Water              92.18g

●     Energy             25kcal

●     Protein             1.28g

●     Fat                   0.1g

●     Carbohydrate 5.8g

●     Fiber                2.5g

●     Calcium           40mg

●     Sugars             3.2g

●     Iron                  0. 47mg

●     Magnesium     12mg

●     Phosphorus     26mg

●     Potassium       170mg

●     Sodium            18mg

●     Vitamin C        36.6mg

●     Vitamin B-6     0.12mg

●     Folate, food     43µg

●     Vitamin A        98IU

Different Types of Cabbage:

There are about 400 varieties of cabbage globally. Here is a list of some prominent types-

  1. Savoy cabbage: This cabbage has crinkled, emerald green leaves. This cabbage keeps a firm texture after cooking, which makes it special than the other types.
  2. Cannonball cabbage: Also known as the green cabbage, they are one of the most popular types. The shape of the cabbage is round, leafy. You can shred it into coleslaw, it will taste delicious.
  3. Bok choy: They are famous for the various health benefits. People also know them as pak choi or Chinese cabbage. You can eat their leaves, or even stems, raw or cooked, any way you want to. It provides delicate flavor in stir-fry.
  4. Napa cabbage: These cabbages are sweeter and softer than other types. You can see them in East Asian cuisine often. The shape of the cabbage is oblong with yellow-green leaves.
  5. January king cabbage: They taste excellent when you eat them roasted. It is usually planted in autumn and harvested in winter. The preparation of January king is almost the same as Savoy cabbage.
  6. Red cabbage: they are usually smaller than the green cabbage and have a lovely magenta color. They will definitely enhance the taste of salad if you add them.
  7. Brussels sprout: You can find these tiny cabbages in your nearest store. They are often sold loose. You can make roasted Brussels sprout, steamed Brussels sprout, Brussels sprout with bacon, anything you want. They would taste surely delicious.
Cabbage

Risks of Consuming too Much Cabbage:

There is always a risk if you consume any food too much. Same thing applies for cabbage, too. So, if you’re someone who wants to consider the risks, here are some points –

●     Cabbages contain a large amount of riffinose. This indigestible sugar is a complex carbohydrate. It can pass through your intestines undigested and cause flatulence.

●     Insoluble fiber in cabbage can increase your bowel movement and make it regular. But consuming too much cabbage elevates the chance of diarrhea.

●     Vitamin k present on cabbage helps our blood clot. But, if you are on a blood-thinning medication, consume fewer cabbages. Though, eating only 2 cups of cabbage won’t be an issue.

●     Cabbages may hinder the production of thyroid hormones if you have an iodine deficiency. As a result, consuming too much of cabbages can cause hypothyroidism

●     Consuming a large amount of cabbage soup can help in weight loss quickly. But you should not focus only on one vegetable, rather than consume varieties of them. It will lower the risk of having any food too much.

Best Ways to Eat Cabbage:

Cabbages are a very famous vegetable all around the world. They blend easily with many dishes which provide a delicate taste. Here are some best ways of having cabbage-

●     Add chopped Cabbages on boiled water. Then add sugar, meat seasoning and boil it for 35 minutes to make a simple cabbage dish.

●     Add slow cooked cabbages with lettuce or tomatoes on your hamburgers. It will enhance the taste of it and provide the health benefits as well.

●     Use thinly sliced cabbages on your salads, soup, wraps or even sandwiches

●     The mild taste of the cabbage makes it an excellent fit for any stir-fry

●     If you are having pasta, just add thinly sliced cabbage on it. It will surely bring a delicate taste.

●     Shred any cabbage and drizzle it with lemon. It will be a wonderful mid-day snack.

●     Make your own sauerkraut with cabbages. Shred the cabbage, make it salted, and keep for fermentation for 4-6 weeks.

●     Mix tender savoy with smoked bacon, garlic and cream to give your side dish an Italian taste

●     Add tender cabbages on your streaky bacon and soft-set eggs to make an Irish-inspired dish

●     Shred red cabbages, slice apples and add little vinegar. Then cook it for only 1 minute.

●     Make stuffed cabbage rolls by cooking it for 3 minutes

Frequently Asked Questions (FAQs) about Cabbages:

Q- What’s the best way to eat cabbage?

Ans- There are no fixed ways to eat this versatile veggie. You can shred it on fresh green salad or add chopped cabbage on a soup to make it delicious and healthy.

Q- Is it better to eat raw or cooked cabbage?

Ans-There are many advantages of eating cabbages cooked. Same goes for raw cabbages as well. But scientists have discovered some disadvantages in eating it raw, so it will be the better option to consume cooked cabbages.

Q-Is cabbage good for weight loss?

Ans-Cruciferous vegetables like cabbages are low in calories with high nutrition. So, you can add them on your diet plan.

Q-Can we keep cabbages in the refrigerator?

Ans- Yeah, you can store them in the refrigerator. But don’t remove the outer leaves before you store them, as they protect the inner part of the cabbage.

Q-Can we eat purple cabbages raw?

Ans-The purple cabbages are a versatile kind of veggie. So, you can eat them raw or cooked and it also suits easily for various dishes.

Q-What type of cabbage is best for cabbage rolls?

Ans- If you are planning to make cabbage rolls, Savoy cabbage is the one. The smooth texture of savoy provides the elasticity for a delicious cabbage roll.

Q-Can we grow cabbage all year round?

Ans- You can sow cabbage almost all year round, except for the coldest mid-winter months.