Cabbage – All Cabbage Is Excellent But Red Cabbage Is Marvelous
Cabbage is a member of the food family traditionally known as cruciferous vegetables and is related to kale, broccoli, collards and Brussels sprouts.
All cruciferous vegetables provide integrated nourishment across a wide variety of nutritional categories and provide broad support across a wide variety of body systems as well.
At a minimum, try to include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups.
Robust, abundant, and inexpensive, cabbage is a longstanding dietary staple throughout the world and is so widely cultivated and stores so well that it is available throughout the year.
However, it is at its best during the late fall and winter months when it it’s in season.
Some Popular Types Of Cabbage
Because a cabbage’s inner leaves are protected from the sunlight by the surrounding leaves, they are oftentimes lighter in color.
There are three major types,: green, red, and Savoy.
The color of green cabbage ranges from pale to dark green and both green and red cabbage have smooth-textured leaves.
Red cabbage has leaves that are either crimson or purple with white veins running through it.
Red cabbage contains additional health benefits not found in green cabbage.
The leaves of Savoy cabbage are more ruffled and yellowish-green in color.
The red and green have a more defined taste and crunchy texture as compared to Savoy cabbage’s more delicate nature.
Bok choy as well as Chinese (Napa) are other varieties of cabbage that are available.
Bok choy has a mild flavor and a higher concentration of vitamin A.
Chinese cabbage, with its pale green ruffled leaves, is great to use in salads.
The Healthiest Way To Cook Cabbage
Traditional methods of steaming or boiling make them watery.
To retain the maximum number of nutrients and flavor I’d recommend sautéeing.
Slice cabbage into .6 cm / 1/4-inch slices and let it sit for five minutes to enhance its health-promoting benefits before cooking it in olive oil over medium heat for around 10-15 minutes, adding salt and pepper to taste.
What Are the Health Benefits of Red Cabbage Vs. Green Cabbage?
No matter which color you choose, you can’t go wrong because they’re both very low in calories and high in fiber and nutrients.
Eating just one cup of either one provides four percent of the recommended daily intake of eight different vitamins and minerals.
But there are some differences between the two, especially when it comes to vitamin A.
Red has ten times more vitamin A than the green variety and one cup of chopped red cabbage has 33 percent of the recommended daily intake of vitamin A.
The same portion of green cabbage only has 3 percent.
Green cabbage has the upper hand when it comes to vitamin K, but they’re both good sources.
One cup of chopped green has 57 percent of the daily intake, compared to 28 percent in red cabbage.
Vitamin C’s value as an antioxidant comes from its strong ability to neutralize a variety of free radicals, but if you want the maximum benefit, you need to consume the recommended daily amount.
Adult men need 90 milligrams daily and women need 75 milligrams.
Smokers should add another 35 milligrams and pregnant women need 85 milligrams daily.
Vitamin C is also needed for the production of collagen, which strengthens skin and helps heal wounds. One cup of chopped red cabbage has 51 milligrams and the same amount of green cabbage has 37 milligrams.
Red cabbage has almost twice the amount of Vitamin C as most other cabbages and even more than oranges.
In addition to delivering oxygen to cells throughout your body, iron is part of a protein, myoglobin, that stores oxygen in your heart and skeletal muscles.
Other proteins and enzymes depend on the presence of iron to produce energy and synthesize DNA.
Your immune system needs iron for the development of cells that fight viruses.
Red cabbage has double the iron that green has, providing 0.7 milligrams in 1 cup, compared to 0.4 milligrams in the green.
Women should get 18 milligrams, but men only need 8 milligrams of iron daily.
Cabbage Consumption Benefits
Protection from radiation therapy
Please see medicalnewstoday.com for details on the above.
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