Overview

Cabbage is the most important food crop in the world. It belongs to the Brassicaceae or Cruciferae. Cabbage family is large which includes green and red cabbage, collards, kohlrabi, broccoli, Brussels sprouts, cauliflower, and kale. It has many forms like flat, oval, compact or loose, and leaves can be curly or plain. Its botanical name is Brassica oleracea var. capitate.

The Cabbage term is derived from the French word "caboche" (head). Flavors of cabbage vary from type to type and ranging from savory to gently sweet. Its available in so many varieties which suit both of your growing conditions and taste preferences.

health benefits of cabbage

Know more about health benefits of Tomato.

Origin

It is believed that the Cabbage originated somewhere in Europe before the 1000 BC. It is inherited from the Wild Cabbage. Now Cabbage is cultivated worldwide, and it becomes the important part of European Cuisine.

Nutrition Value

An average cabbage weighs 100 grams and provides 25 calories with a certain amount of dietary fiber. It is a rich source of vitamin C, vitamin A, Calcium, magnesium, phosphorous, potassium, and Iron.

Serving Size: 100 grams .

The below table shows the nutrition percentage of cabbage.

% Daily intake per serveAverage Quantity per serving
Carbohydrate2%6 g
Dietary Fiber10%3 mg
Protein0%1 g
Cholesterol0%0 mg
Sodium1%18 mg
Iron3%0.20 mg
Calcium 4%40 mg
Vitamin A2%88 mg
Vitamin C61%36.6 mg

GI and GL Score

Glycemic Index (GI) is used to measure how quickly a food converts into glucose.

Glycemic Load (GL) is used to measure how much a food converts into glucose.

The GI of a cabbage is very low and GL is 1.

The following table shows the Glycemic Index of Cabbage:

Cabbage Chinese Salad32
Raw Cabbage32
Cabbage fresh pickled32
Cabbage Chinese Cooked32

The following table shows the Glycemic Load of Cabbage:

Cabbage Chinese Salad1.7
Raw Cabbage1.8
Cabbage fresh pickled1.8
Cabbage Chinese Cooked0.7

Benefits

Prevent Cancer

Cabbage could be a member of the Brassica Family, it is also called as cruciferous (dilleniidae dicot family) vegetables. One amongst their most celebrated advantages to health is their powerful antioxidant (inhibitor) quality. It additionally includes a wide range of anti-cancer compounds, like lupeol, sinigrin, and sulforaphane, which are glorious to stimulate catalyst activity and inhibit the expansion of tumors that result in cancer.

Cabbage contains several properties which help to fight against the cancer-causing cells. Its ingredients include diindolylmethane (DIM), sinigrin, lupeol, sulforaphane and 3 – carbinol (I3C). The sulforaphane and therefore the I3C compounds are illustrious to extend anti-cancer effects.

Improve Bones

Cabbage and other all cruciferous vegetables are rich sources of minerals like vitamin k, calcium, magnesium, and potassium. These four minerals play the important role for the protection of bones from degradation and onset of conditions like the osteoporosis and bone weakening. Calcium is nice for upkeep the quality functionalities of the muscles and nerves. Conversely, vitamin k will facilitate the natural action of blood, thereby preventing hemorrhage

Know more health benefits of Potato.

Improves the Brain Health

It is a very powerful brain food. The presence of vitamin K and anthocyanins among cabbage will provide a strong boost to mental function and concentration. Vitamin K is important in the production of sphingolipids, the myelin sheath around nerves. This wrapping is what protects nerves from injury and decay. Therefore, intense vitamin K will improve your defense against neural degeneration, Alzheimer's disease, and dementia.

Weight Loss

Cabbage is usually suggested for those that wish to lose weight in a healthy way. Since cabbage is filled with several helpful vitamins, minerals, and different nutrients. It's a healthy dietary option for people to eat and is sort of filling since it's high levels of fiber, that add bulk to the bowels. It is very low in calories, and also cheap. It's a great food for eating healthy on a budget.

Lows Blood Pressure

Cabbage consists of potassium which protects yourself from the elevated blood pressure, that will increase the danger of attack (heart) and stroke. Potassium is vasodilative, which suggests that it exposes the blood vessels and eases the flow of blood, thus it isn't being forced in a very stress-inducing method through constricted arteries and veins. Overall, cabbage may be a nice defend against many varieties of dangerous conditions.

Excellent sources of Vitamin K

Vitamin K is an assortment of fat-soluble vitamins that plays several vital roles within the body. Vitamin K is divided into the two groups:

  • Vitamin K1
  • Vitamin K2

Cabbage is a rich source of vitamin K1, which plays important roles in the body. One of its main functions is to act as a compound for enzymes that are responsible for clotting the blood.

Improves Your Skin Health

Cabbage help to improve your skin health. Following are the benefits of cabbage for the skin:

  • Anti-Aging
  • Healing Properties
  • Flawless Skin
  • Vitamin E Improves Skin Complexion
  • Sulfur Prevents Acne
  • Cleansing Property

Prevent Hair Loss

Cabbage help to prevent the hair loss and prematurely graying hair. Following are the benefits of cabbage for the Hair

  • Stimulates Hair Growth
  • Smooth and Healthy Hair
  • Prevents Hair Loss
  • Conditions Dry Hair

Types

Hundreds of varieties of cabbage are grown worldwide.

Following are the few types of Cabbages:

  • Green Cabbage
  • Red Cabbage
  • Savoy Cabbage
  • Tuscan Cabbage
  • Black Tuscan Cabbage
  • Bok Choy Cabbage
  • Napa Cabbage
  • Portugal Cabbage
  • Choy Sum Cabbage
  • Cannonball Cabbage

Availability

All year.

Selection

All cabbages ought to look bright, with crisp leaves. Avoid those cabbages that feel puffy, whose leaves have holes or whose outer leaves are stripped away, that some retailers do to cabbages that begin to lose their freshness. Varieties with tightly packed leaves ought to feel significant.

Recipes

We can cook both delicious and healthy recipes using cabbage. Below are the few recipes which can make using the cabbage.

  • Cabbage Kofta
  • Cabbage Salad
  • Cabbage Soup
  • Cabbage Paratha
  • Cabbage Vadas
  • Roasted Baby Cabbages
  • Cabbage Pickles

Cabbage Kofta

Methods of Cooking

The Cooking Methods of cabbage are as follows:

  • Boil
  • Microwave
  • Steam
  • Stir
  • Fry
  • Stuff

How to Preserve

Cabbage is stored in the refrigerator for no more than two weeks time period, wrapped gently in plastic bags. Make en-sure it's dry before storing. In proper root cellar conditions, cabbage can keep for up to three months.