Cabbage Nutrition

The multi-layered leafy vegetable, cabbage, of the species of Brassica oleracea, is liked and disliked at the same time. Its medicinal properties are a boon to patients suffering from chronic illnesses but due to its subtle taste, cabbages are excluded from most meals. It must be noted that this cruciferous vegetable can be consumed in several different forms: raw in salads or steamed as fillings in other dishes. It is low in saturated fat and high in dietary fiber, vitamins and minerals, due to which it comes with a bunch of health benefits. Cabbages are easy to select and store and can be implemented into various recipes. One of the most surprising facts that you’ll learn is that cabbages are not always green, they may be red, white, Savoy, Chinese etc. Continue reading to know more about the nutritional value and health benefits of cabbage.

The value of cabbages as food and in medicinal properties was known to the ancient Greeks and Romans. It was declared by Cato the Elder as ‘surpassing all other vegetables’. He recommended eating cabbage dipped in vinegar before indulging in heavy drinking, which was fairly regular according to Roman tradition. Apart from being eaten, cabbages were also used by Caesar’s armies to bind the wounds and reduce infection. It was around 600 BC that the wild cabbage was brought to Europe by the Celtic Wanderers and bred into the familiar form that we know of today. Soon, the cultivation of cabbage spread through countries of Northern Europe: Germany, Poland and Russia, where it became immensely popular in cuisines. Today, cabbages are consumed worldwide in a variety of forms in China, India, Russia, South Korea and Japan, being the leading producers of cabbage in the world.

• The phytonutrients present in cabbages help produce enzymes in the body that fight free radicals and reduce the risk of the different types of cancer, including lung and prostate.

• Vitamin C, found abundantly in cabbages, is an antioxidant that protects against any cell damaging effects of oxidation from free radicals. This is known to strengthen the immune system. Additionally, eating cabbages speeds up the wound healing process and ulcers and it also reduces chances of acquiring scurvy (a disease caused due to vitamin A deficiency).

• Polyphenols, which are special antioxidants found in red cabbage, help protecting brain cells from getting damaged and leading to Alzheimer’s disease.

• Indole-3-carbinol, a phytonutrient present in cabbage, helps in lowering cholesterol levels in the body by preventing the liver from secreting an enzyme that helps to carries cholesterol.

• Eating uncooked cabbage in salads or consuming cabbage juice (high in glutamine) on a regular basis is essential for maintaining good intestinal health and treating stomach ulcers. Furthermore, the rich fiber content in them and its distinctive ability to retain water causes cabbage to help in the relief of constipation.

• Cabbages are a good source of Vitamin K, which is essential in the production of blood clotting proteins. It is also high in potassium, which helps regulate blood pressure, promote a steady heartbeat and lower risks of a stroke. Moreover, cabbage contains quercetin, an antioxidant that is a natural antihistamine, which can benefit allergy sufferers.

Amount: 1 Cabbage

Total Weight: 100 g

How many calories in Cabbage (per 100 gm)

Cabbage has about 24 calories per 100 gm of weight

• Depending on the variety: green or red, select cabbages that are brightly coloured and discard the ones that show any signs of discolouration.

• Choose cabbages that are firm and dense with shiny and crispy leaves. Avoid leaves which appear cracked, bruised or blemished. Severe damage to the outer surface is a sign of worms.

• Usually, the surface of a cabbage has a few loose leaves on the outside and tightly packed leaves on the inside. If the outer surface appears to have more than a few loose leaves then this is a sign of an inconsistent tasting and textured vegetable.

• Avoid buying cabbage that has already been cut, halved or shredded, as it has probably lost its vitamin C content.

• If the cabbage has been cut and you intend to consume it quickly then it is recommended that you wrap it tightly with plastic to prevent loss of moisture and nutrients. Refrigerate the same but consume within 2-3 days.

• Raw and uncut cabbage can be stored in the same way and stays fresh for up to a week or 10 days. It can also be stored for a year when frozen. For this, blanch the shredded cabbage for 2 minutes before putting it into the freezer.

• In case you are planning on storing cooked cabbage, note that it can be placed in an air-tight container and refrigerated for 3-4 days.