Origin
Cabbage is a cruciferous Brassica vegetable which is a group of vegetables that includes broccoli, Brussel sprouts, garden cress, cauliflower, collard greens, mustard, turnips, and bok choy. Cabbage was believed to originate from the Mediterranean and became a huge part of worldwide cuisines. The edible portion is the head with layers of leaves coming in many different shapes, sizes, colors, and textures. Cabbage varieties include red, white, and savoy cabbages which can be eaten fresh, or stewed, shredded, steamed, pickled, fermented, boiled or sauteed.
Nutrient Content
Cabbage is generally low in calories with only 11 calories per ½ cup serving. It is also a good source of carbohydrates, dietary fiber, protein, Vitamin C, calcium, iron, potassium, thiamin, riboflavin, Vitamin B6, pantothenic acid, folate and Vitamin K. It also contains significant amounts of Vitamin A, magnesium, niacin, zinc, manganese, copper, phosphorus and choline. Aside from these, it also contains “phytochemicals”. Phytochemicals are substances from plants that are released as their means of protection against environmental stresses or pathogens but are also said to provide several health benefits when consumed. These phytochemicals include carotenoids beta-carotene, alpha-carotene, and lutein + zeaxanthin and flavonoids kaempferol and quercetin.
Health Benefits
Cabbage is traditionally used for medicinal purposes such as for the management of cancer, headaches, diarrhea, gout, peptic ulcers, and for detoxifying the body. Several studies have shown that a high intake of cruciferous vegetables can help lower the risk of developing chronic diseases, such as cancer, heart disease, diabetes, and Alzheimer’s disease. This protective action is due to its antioxidant phytochemicals such as vitamins C and E, flavonoids, and carotenoids.
Cooking Tips
When selecting cabbage:
● Look for solid, well-trimmed heads. Each head should have no more than three or four outer leaves and should be free from worm damage
● Look for crisp leaves and a dry stem
● Avoid heads with yellow leaves - a sign that the cabbage has been hanging around for too long
When storing:
● Store cabbage in a plastic bag in the fridge so that it retains its Vitamin C. Most kinds of cabbage will keep for around 2 weeks.
● Wash your cabbage in cold water after you’ve chopped it
● Sprinkle the unused portion of the head with lemon juice to prevent browning, then cover with plastic wrap. Use the leftovers within a few days.
How Much to Consume per Day
1 serving of vegetable is equivalent to ½ cup of fresh shredded cabbage or cooked sliced cabbage. In general, eating at least 3 - 4 servings of vegetables per day can help you maintain a balanced diet and be able to get the benefits of having vegetables into your diet such as regular bowel movement and other health benefits. So start adding cabbage into your diet together with a variety of fruits and vegetables!
/AET
References:
[1] Soupersage (2021). Cabbage Nutrition Information. Soupersage. Retrieved from: https://www.soupersage.com/nutrition-calories-protein/cabbage
[2] Moreb, N., Murphy, A., Jaiswal, S., & Jaiswal, A. K. (2020). Cabbage. Nutritional Composition and Antioxidant Properties of Fruits and Vegetables, 33-54.
