KITLIVING
Rich in phyto-nutrient
anti-oxidants,
cabbage belongs to
the Brassica family,
a broad family of
common vegetables that also include
Brussels sprouts, cauliflower, bok choy,
kale, and broccoli. It is one of the widely
cultivated crops around the world.
According to the pundits on Wikipedia
it is difficult to trace the exact history
of cabbage, but it was most likely
domesticated somewhere in Europe
before 1000 BC. Savoy cabbages were
not developed until the 16th century
by German gardeners. By the Middle
Ages it had become a prominent part of
European cuisine. Cabbage is prone to
multiple pests as well as bacterial and
fungal diseases.
There are several cultivars of cabbage.
Savoy cabbage is characterized by
crimped or curly leaves, mild flavour and
tender texture. Spring Greens are looseheaded, and are
commonly sliced and
steamed. Then there's the unimaginatively
named Green cabbage which vary from
light to dark green with slightly pointed
heads. There's also Red cabbage, with
smooth red leaves, often used for pickling
or stewing and White cabbage, also called
Dutch - Smooth, pale green leaves.
Eat a rainbow
Cabbage consumption varies widely
around the world: Russia has the highest
annual per capita consumption at 20
kilograms (44 lb), followed by Belgium at
4.7 kilograms (10 lb), the Netherlands at
4.0 kilograms (8.8 lb), and Spain at 1.9
kilograms (4.2 lb). During the 17th and
18th centuries, cabbage was a food
staple in Germany, England, Ireland and
Russia, where it was frequently pickled to
preserve it. Sauerkraut (pickled cabbage)
was used by Dutch, Scandinavian and
German sailors to prevent scurvy during
long ship voyages, and it's still pickled
today. Kimchi (a fiery pickle including
cabbage), is Korea's national dish.
MAKING CARBS COUNT
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It's now known that different types of
cabbage (red, green, and Savoy) contain
different patterns of glucosinolates. This
means that your best health benefits from
cabbage are likely to come from inclusion
of all varieties in your diet. Cabbage in
general-but also Savoy cabbage in
particular-is a good source of sinigrin, a
derivative of which, when broken down by
digestion, has shown cancer-preventive
properties, though not if your cabbage
has been overcooked. Steaming is the
best cooking method.
Fresh, dark green-leafy cabbage
is very nutritious but very low in fat and
calories (100g is just 25 calories). It
contains a decent amount of minerals
like potassium, manganese, iron, and
magnesium and is an excellent source
of vitamin C. Regular consumption of
foods rich in vitamin C helps the body
develop resistance against infections and
scavenge harmful, pro-inflammatory free
radicals. It is also rich in essential vitamins
such as vitamin B-5, vitamin B-6 and
vitamin B-1. These vitamins are essential
in the sense that our body requires them
from external sources to replenish.
Cabbage is also a very good source
of vitamin K, providing about 63% of
RDA levels. Vitamin-K has a role in
bone metabolism through promoting
osteotrophic activity. So enough of vitamin
K in the diet would gives you healthy
bones. In addition, vitamin-K also has
established role in treating Alzheimer's
disease patients by limiting neuronal
damage inside their brain.
Nutritional content of cabbage (Brassica oleracea)
per 100g (source USDA National
Nutrient database). Percentages
are of recommended daily allowance (RDA):
Energy 25 kcal (1%)
Carbs 6g (4%)
Protein 1.3g (2%)
No fat, no cholesterol, 2.50mg
dietary fibre (6%)
Vitamin C 36mg (61%)
Vitamin K 0.076 mg (63%)
Calcium 40mg (4%)
Iron 0.5mg (6%)
Manganesse 0.160 mg (7%)
www.nutrition-and-you.com