Cabbage is one of the easy to cook and low-priced vegetable. It is another cruciferous member, known as Brassicaceae family that also have other popular vegetables such as cauliflower, broccoli. The most common cabbage variety that we see is light green variety. There are other varieties that exhibit red, purple, savoy.
Cabbage can be eaten raw or cooked. Most of the time we tend to overcook cabbage. Cabbage cooking takes less time and within 10 minutes it can be perfectly cooked under steam. It is one of the oldest vegetables used for soup, bread, salad, stir fry, used in sauerkraut etc. Adding cabbage in diet provides several health benefits.
Cabbage contains Sulforaphane a sulfur compound. In addition it also supplies, Vitamin K, C, A, iron, riboflavin, Vitamin B6, folate, manganese, calcium, potassium, polyphenols and fiber. It provides zero calories. Cabbage has 1 gram of fiber for every 10 calories.
- Digestion improvement: Fiber content in cabbage promotes gut health by improving digestion. Eating cabbage clears system well and reduces gut inflammation.
- Lowers cholesterol: Contents of cabbage binds to fat molecules and passes through stool. This reduces cholesterol.
- Fights cancer: Sulforaphane known to inhibit cancer growth. Antioxidants in the cabbage helps to rejuvenate normal cells. Cabbage may reduce estrogen level and reduces risk of breast cancer.
- Promotes weight loss: No fat in cabbage makes it perfect to include in diet.
- Reduces body inflammation: It is an anti-inflammatory contains glutamine and keep inflammation and joint pain in check.
- Good for brain health: Vitamin K in cabbage improves memory and helps in Alzheimer’s and dementia.
- Cure for hangover: Cabbage juice is known to reduce alcohol hangover. It absorbs acetaldehyde in alcohol and helps to get over hangover fast.
- Good for skin: Antioxidants present helps to keep skin in good condition, reduces wrinkles and helps in skin rejuvenation.
- Boosts energy: Nutrient rich cabbage is a best energy booster. Packed with Vitamin B, folate, potassium, calcium – it improves fatigue.
- Detoxification: Cabbage and cabbage juice detoxifies body.
- Reduces swelling and promotes wound healing.
How to include cabbage in your diet?
One can consume cabbage raw or cooked.
- In soup: Add grated cabbage in soup. It gives crunchiness to soup just like tender bamboo shoots.
- Prepare curry: Prepare Indian style cabbage curry with couple of green chili, grated coconut or add little curry powder for spice.
- Cabbage juice: To one cup of grated cabbage, add little water and grind. Sieve the content, collect the juice. Add water to make it thin. You can add carrot to this juice.
- Bake cabbage fritters: Instead of deep frying bake cabbage fritters.
- Roasted cabbage: Cut cabbage into small squares, apply olive oil, sprinkle lemon juice, salt and crushed pepper. Roast at 375F
- Cabbage salad: To grated or thin cut cabbage, add grated carrot, baby spinach, olives. Prepare salad with your favorite salad dressing.
- Cabbage, papaya, pineapple slaw: To shredded cabbage, add cut papaya or mango, pineapple and mix. Add few sweet red pepper, cut cilantro, lime juice, crushed pepper and ground cumin. Mix and serve.
- Cabbage rice: Just like vegetable rice or pulao, prepare cabbage rice. Use Basmathi rice for more flavor. Do not overcook cabbage. Steam cabbage for 5 minutes and add to rice. Season with ghee – add cumin, curry leaves and garnish with chopped cilantro.
Are there any side effects consuming cabbage? Like other herbs, cabbage has few side effects. It might affect blood sugar level. It also might worsen under-active thyroid gland condition. It can also cause bloating like other members of Brassicaceae.
Overall, cabbage is good for health and as it is less expensive is the food of everyone. Include cabbage in your diet to get all the benefits.
Author: Sumana Rao | Posted on: March 4, 2021