Making Carbs Count

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

continued over

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

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