Cabbage, often classified as lettuce because of its similar appearance, is actually a part of the cruciferous plant family.
Cruciferous vegetables such as cabbage, kale, and broccoli are famous for their rich nutritional value. If you are trying to improve your diet, cruciferous vegetables are a good place to start. Cabbage can help protect radiation, prevent cancer, and reduce the risk of heart disease.
Cabbage can vary in color from green to red and purple, and the leaves can be smooth or firm. There is a list of cabbage products available for purchase online. With less than 20 calories cooked in half a cup, it is an ideal vegetable for making space on your plate.
Benefits of Cabbage
Eating fruits and vegetables of all kinds has long been associated with reduced risk of many adverse health conditions.Numerous studies have suggested that increased consumption of plant-based foods such as cabbage reduces the risk of diabetes, obesity, heart disease, and general mortality. It can also help promote healthy complexion, increased energy, and lower overall weight.
1) Protection from radiation therapy
The compound found in cabbage and other cruciferous vegetables known as 3,3′-diindolylmethane (DIM) has been shown to increase the survival rates of some radiation studies in some animals.
In a study conducted at Georgetown University, mice were given a lethal dose of radiation. Some were left untreated, while others were treated with a daily DIM injection for 2 weeks.All untreated mice are dead, but more than 50 percent of those who get DIM live within 30 days.
The same investigators conducted experiments on mice and found similar results.
They were able to find that DIM-infected mice had high levels of red and white blood cells and blood platelets, which are usually reduced by radiation.DIM is thought to have anti-cancer effects, but this research shows that there is hope to use it as a shield to protect healthy tissue in future cancer treatment.
2) Prevention of cancer
Another anti-cancer agent found in cabbage is sulforaphane. Studies over the past 30 years have consistently shown that eating cruciferous vegetables is associated with a lower risk of cancer.
Recently, researchers have been able to point out that a compound that contains sulfur that gives cruciferous vegetables its bitter taste – sulforaphane – and that is what seems to give them their anti-cancer properties.
Researchers are currently testing the sulforaphane’s ability to slow down or prevent cancer. Promising results at the cellular level have been observed for many types of cancer, including melanoma, esophageal, prostate, and pancreatic cancer.
Researchers have found that sulforaphane has the ability to inhibit the harmful enzyme histone deacetylase (HDAC), which is known to be involved in the progression of cancer cells. The ability to stop HDAC enzymes can make sulforaphane-containing foods a powerful component of cancer treatment.
Another study conducted at the University of Missouri, looked at another chemical found in cabbage, parsley, and a succulent edible plant, called apigenin; It has been found to reduce the size of the tumor when implanting malignant breast cancer cells in mice. Researchers say that their findings suggest that apigenin has potential to be used as a non-toxic cancer treatment in the future.
Red cabbage contains the powerful antioxidant anthocyanin, which is the same compound that gives some red and purple fruits and vegetables in bright colors.
In the lab, anthocyanins have been shown to slow the growth of cancer cells, kill cancer cells that have already formed, and stop the formation of new tumor stems. It is not known whether these effects will extend to cancer prevention or treatment in humans.
3) Heart health
Antocyanins with the same potency of red cabbage that help prevent cancer have been shown to suppress inflammation that can lead to heart disease.
A recent report in the American Journal of Clinical Nutrition linked the discovery of a flavonoid-rich diet with a lower risk of dying from heart disease and said that even a small flavonoid-rich diet could be helpful. The high content of polyphenol in cabbage can also reduce the risk of heart disease by preventing platelet formation and lowering blood pressure.
4) Good for digestion
A popular way to eat cabbage is in a mature form like sauerkraut and kimchi. Organized foods are full of probiotic, ripe foods can be one of the best things you can use in your body and digestive systems. Organic bacteria produce an acidic environment to maintain and enhance taste; fermented enzymes make vitamins and minerals easier to absorb.
The fiber and water content of cabbage also helps prevent constipation and maintain a healthy digestive tract. Eating enough fiber promotes exercise, which is important in removing toxins through the bile and stool.
Recent research has shown that dietary fiber can play a role in regulating the immune system and inflammation, thereby reducing the risk of inflammatory conditions such as heart disease, diabetes, cancer, and obesity.
How Much Nutrition Cabbage Have
According to the USDA National Nutrient Database, one cup of half cooked cabbage (75 grams) contains:
- 17 calories
- 4 grams of carbohydrate (including 1 gram of fiber and 2 grams of sugar)
- 1 gram of protein
Eating a cup of half cooked cabbage will provide 30-35 percent of the daily needs of vitamin C. It also provides:
- 81.5 micrograms of vitamin K
- 11 milligrams of magnesium
- 22 micrograms of folate
Also, small amounts of vitamin B-6, calcium, potassium and thiamin. Cabbage contains the antioxidants choline, beta-carotene, lutein, and zeaxanthin as well as the flavonoids kaempferol, quercetin, and apigenin. Red cabbage usually contains more of these compounds than green cabbage.
Choose a heavy cabbage by its size. Make sure the leaves are strong and sturdy as the open leaves show off the old cabbage. Store the cabbage in the refrigerator for up to two weeks.
Cabbage can be eaten raw, cooked, boiled, roasted, removed or added. The sulfur odor that usually accompanies cabbage only develops when the cabbage is overcooked. The longer the cabbage is cooked, the stronger the aroma.
Quick tips for eating plenty of cabbage:
- Store finely chopped cabbage with olive oil, cracked black pepper and crushed garlic
- Add the shredded cabbage to the fresh green salad
- Add the chopped cabbage to any soup or stew at the end of cooking
Conclusion: Cabbage can be included in a complete diet that it is very important in preventing disease and maintaining good health. It can be eaten in many ways and can be taken in diet also. Some people have a problem with the crucifixion of cruciferous vegetables and may have digestive symptoms. Eating small pieces and cooking cabbage well can help them.