Cabbage, known as Patta gobi in Hindi, is one of the most popular vegetables. It is a common choice in salad recipes, and can be eaten in various ways: raw, cooked, grated, boiled, and many more. This vegetable with green leafy layers hosts a number of nutritional and health benefits. Abundance of nutrients in cabbage will make you want to add it to your weekly diet. Delve into this article to uncover the layers of nutrition facts and health benefits of cabbage.
What is Cabbage?
Cabbage is a green leafy vegetable, belongs to Brassicaceae (also called Cruciferae) family, and is grown as an annual vegetable crop. It is closely related to broccoli, cauliflower, and Brussels sprouts. There are several varieties of cabbages, including Savoy, Wombok, January King, red, and green cabbages. Their tastes range from savory to slightly sweet. Green cabbage is the most common type and widely used in various cuisines. It is round, and consists soft, whitish inner leaves covered with hard, dark green leaves.
Some Facts About Cabbage
- Cabbage is one of the oldest vegetables, dating back to the 1600’s.
- Drinking cabbage juice helps in curing stomach and intestinal ulcers.
- Cabbage is weight loss friendly as it is low in calorie.
- Cabbage is considered to be a staple in countries, like China and Poland.
- The largest cabbage dish ever was made in Macedonia in 2008, with 80,191 cabbage rolls weighing 544 kg.
- China is the largest producer and Russia is the largest consumer of cabbage in the World.
- Cabbage is a biennial plant, finishes its life cycle in two years.
- Cabbage develops yellow and white flowers gathered in terminal, non-branched inflorescence.
- About hundred different types of cabbage are grown in the world.
- Flowering cabbages are grown for ornamental proposes and they do not develop heads.
Nutritional Value of Cabbage
The nutritional value per 100 grams of cabbage is given below:
- Energy: 25 kcal
- Carbohydrates: 5.8 g
- Sugars: 3.2 g
- Dietary Fiber: 2.5 g
- Fat: 0.1 g
- Protein: 1.28 g
- Thiamine: 0.061 mg
- Riboflavin: 0.040 mg
- Niacin: 0.234 mg
- Pantothenic acid: 0.212 mg
- Vitamin B-6: 0.124 mg
- Folate: 43 μg
- Vitamin C: 36.6 mg
- Vitamin K: 76 μg
- Calcium: 40 mg
- Iron: 0.47 mg
- Magnesium: 12 mg
- Manganese: 0.16 mg
- Phosphorus: 26 mg
- Potassium: 170 mg
- Sodium: 18 mg
- Zinc: 0.18 mg
Health Benefits of Cabbage
Did you know that this commonly used, multi-layered vegetable can work wonders in your body? Let’s find out the amazing health benefits of cabbage leaves.
Cabbage Benefits for Weight Loss
Don’t you just feel good to see this as the first and foremost benefit? Yes, cabbage is good for losing weight. The beneficial vitamins and minerals in cabbage, make it a healthy dietary option to eat. Cabbage has high fiber content, which add bulks to the bowel and fills your hunger for long. Furthermore, cabbage is absolutely low in calories and contains negligible amount of fat. Therefore, consumption of cabbage doesn’t let you gain excess weight.
Makes Your Brain Work Better
Cabbage is considered to be a powerful brain food. It contains vitamin K and anthocyanins that help in improving the mental function and concentration. Vitamin K protects nerves from damage and decay and thereby reduces the risks of neural degeneration, Alzheimer’s disease, and dementia. The anthocyanins present in cabbage is also a good source of antioxidants that fight against diseases, maintain a healthy nervous system, and better the brain function.
Benefits of Cabbage During Pregnancy
Cabbage, mostly the Chinese cabbage is a great source of folic acid, which is essential for a pregnant woman. It helps in meeting the nutrients requirement for a mom-to-be. Cabbage provides nourishment to the fetus in the time of pregnancy, and later stimulates the milk production during lactation. It is overall beneficial for both the mother and the baby.
As mentioned earlier, cabbage holds a major source of antioxidants that fight free radicals and cuts the chances of developing cancerous cells. It also contains anti-cancer compounds, such as lupeol, sinigrin, and sulforaphane, which inhibit the growth of tumors. Eating cruciferous vegetables, like cabbage has shown reduction in cancer and heart diseases.
Cabbage Benefits for Diabetics
Cabbage is a blood sugar regulator. The presence of potassium in cabbage not only lowers the blood pressure, but also keep the blood sugar level under control. Red cabbage contain natural red pigment called betalain, which reduces the sugar levels and facilitates insulin production.
Strengthens Bones and Teeth
A good source of calcium and vitamin K that reside in cabbage, keeps your bones and teeth strong. Calcium helps in maintaining the function of muscles and nerves, while vitamin K prevent the clotting of blood. Cabbage also contains magnesium and potassium, which when combined with calcium, nourishes your bones, and protects it from any degradation, bone weakening, and osteoporosis.
Is Cabbage Good for Liver?
Yes, it absolutely is. Cabbage is an active detoxifying agent that guides liver to remove toxins from our body. Benefits of cabbage for liver are due to high content of vitamin C and sulfur. These nutrients encourage the liver to remove toxins, free radicals, uric acid, and even to purify the blood. This detoxifying effect keeps away several diseases, like rheumatism, gout, arthritis, renal calculi, skin diseases, and eczema.
Aids in Digestion
Cabbage contains adequate amount of dietary fiber that is essential for proper functioning of digestive system. It aids in developing bulk in the bowel, which eventually ease the process of removing unnecessary waste material from the body. Cabbage also provide relief from constipation and stomach ulcers.
Cabbage Benefits for Skin
- The rich amount of vitamin C in cabbage is known for fighting free radicals, and thus delays the sign of aging.
- A combination of vitamin A and D keeps the skin healthy, makes it clear, and prevents destruction of skin cells due to UV rays.
- Cabbage has healing properties that cures skin break outs, such as eczema, psoriasis, acne, rashes, insect bites, leg ulcers, and wounds.
- Sulfur in cabbage is a beautifying mineral that repairs oily and acne-prone skin.
Cabbage Benefits for Hair
- The vitamin A in cabbage is known to stimulate hair growth.
- It nourishes the hair and makes it silky and shiny.
- The sulfur content prevent hair hair loss and condition dry hair.
Packed with essential nutrients, cabbage meets all the nutritional requirements and copes up with their deficiency. Adding cabbage is definitely a healthy option and will help you live and healthier, stronger, and longer life.