Cabbage – An always welcome guest at the table – Proven Health Benefits

Cabbage Health benefits ? It is known that the ancient Iberians inhabiting present-day Spain were the first to grow cabbage. They called the cabbage “ashi”. It was then transferred to Greece, Egypt and Rome, and then to other countries. In the first years of the new era, cabbage became known to the southern Slavs living on the Balkan Peninsula.

Some call cabbage “northern lemon”. And this is no accident – vitamin C in it is more than in lemons and oranges. Of course, many of the qualities attributed to cabbage have not been confirmed by modern medicine, but it is actually useful.

Cabbage was especially valued by the ancient Greeks and Romans, who served it for the feasts boiled, with various spices, and the inhabitants of Ancient Egypt served it as an exquisite delicacy at the end of the lunch meal. The ancients believed that cabbage had healing properties, they considered it almost a divine food.

The famous ancient Greek mathematician Pythagoras wrote: “Cabbage is a vegetable that maintains constant vigor and cheerful mood.”

One hundred types of cabbage are described. Ancient doctors recommended that children eat cabbage systematically to avoid illness, although they did not know about the high content of vitamin C, which strengthens the body’s resistance and catalyzes the absorption of iron in human blood. Its amount in white cabbage is as much as in citrus fruits, and in cauliflower and Brussels – almost twice as much. That is why it is very useful, especially in seasons of danger of an influenza epidemic.

Types of cabbage

A large number of vegetable crops belong to the cruciferous family. This includes the genus Brassica with about 50 different species. The most famous are: head, Beijing, Chinese cabbage, etc. Cabbage is represented by many varieties, namely Savoy, cauliflower, Brussels sprouts, kale and alabaster. Its low caloric value defines it as a preferred dietary food. Of the high molecular weight carbohydrates, pectins and cellulose play an important role. Pectins are important for the preparation of quality sauerkraut, and cellulose has a beneficial effect on digestion. The characteristic vitamin U has been found, also called antiulcer, as it has a healing effect in gastric diseases.

White Cabbage

White cabbage is a vegetable with excellent taste. It is used all year round because it can be easily stored. It is rich in amino acids, sugars, nitrogen compounds, mineral salts and vitamins. Contains an average of 92% water, from 2.6 to 8% sugars, 1.4% protein, 0.6% mineral salts (potassium, calcium, phosphorus, sulfur, sodium, chlorine, magnesium, iron, traces of iodine, manganese) as well as other trace elements.

Potassium salts are much more than sodium salts, and this prevents water retention in the body. Most proteins, sugars and vitamins are contained in the inner leaves and cobs of cabbage. Cellulose improves intestinal peristalsis and has a beneficial effect on the vital activity of beneficial intestinal bacteria.

It is about 0.8%. Cabbage also contains various enzymes and vitamins. Vitamin C averages 40 mg%. Vitamins B1, B2. are detected in significant quantities. Carotene is found mainly in the outer leaves with a green tinge. Cabbage phytoncides have bactericidal healing properties. White cabbage only contains vitamin U. The very low caloric content of cabbage in combination with the rich content of vitamins and mineral salts allows it to be used in the diet of overweight and obese people.

Fresh cabbage is very important in the diet. During heat treatment, it loses a significant part of its vitamins, and the tartaric acid contained in it is destroyed. Cabbage loses at least vitamin C when stewed in a covered steamer. In winter, sauerkraut is one of the most important sources of vitamin C, carotene (prov. A), B1, B2, PP, K. They are preserved if the cabbage is stored in a cool room and in enough brine. In such cases, vitamin C is retained up to 70-90% of its original amount.

In whole cabbages and in cut halves this important vitamin is 1.5 times more than in chopped ones. Consumption of 230 g of sauerkraut provides the body with 25% of the daily vitamin B1, 30% of vitamin B2 and 65% carotene. It contains calcium, iron and a number of other trace elements and organic acids. Sauerkraut is produced under the influence of lactic acid bacteria, which convert the sugars of fresh cabbage into lactic acid – the main preservative.

Therefore, in sauerkraut sugars are minimal, and in fresh cabbage are more. Sauerkraut contains a number of essential amino acids (tryptophan, lysine, arginine, methionine, cietin, etc.), as well as lipotropic substances (choline, betaine, inositol). Recommended as a digestive aid. A bowl of cooked white cabbage contains: 32 calories, 5.8 g of fiber, 7 g of carbohydrates and 36.4 g of vitamin C. Do not add much salt, and if you cook sauerkraut, do not add salt at all.

Red cabbage

In appearance, chemical composition and nutritional value, red cabbage is closest to white cabbage. The distinctive red-violet color of its leaves is a result of the dyes contained in it from the group of anthocyanins. It appeared after selection in the 16th century in Western Europe. Red cabbage contains an average of 90% water, 6.2% carbohydrates, 2% protein, 63 mg% vitamin C, vitamins B1, B2, PP, pantothenic acid and others. It is rich in mineral salts, mainly potassium, calcium, magnesium, phosphorus.

Contains small amounts of iron, iodine, sodium and others. Red cabbage is used mainly fresh for salads garnished with onions, apples, olive oil and lemon juice. Store well.

Chinese cabbage

It is cultivated in all parts of China and harvested in winter and spring. The Chinese know it well and use its nutritional qualities. Chinese cabbage is rich in many nutrients and has a fresh and pleasant taste. Each 100 g of Chinese cabbage contains 37 mg of vitamin C, 265 mg of vitamin A (200 times more than ordinary round cabbage!), 140 mg of calcium, 50 mg of phosphorus, as well as iron, magnesium, potassium and vitamin B.

Broccoli

Broccoli is rich in vitamin A and vitamin D. Half a cup of cooked broccoli contains 23 calories, 2.4 g of fiber, protein 2.3 g, carbohydrates 4.3 mg, beta-carotene, vitamin C – 49 mg, folic acid – 53.3 nanograms, calcium 89 mg, iron 0.9 mg and zinc 89 mg. Half a cup of raw broccoli has 1.3 g of fiber (0.5 g soluble and 0.8 g insoluble).

Brussels sprouts

Brussels sprouts were selected in Belgium in the 16th century. Unlike most green vegetables, Brussels sprouts are too rich in protein. It does not contain the full spectrum of essential amino acids and this is compensated by the simultaneous consumption of cereals. Half a cup of cooked Brussels sprouts contains 30 calories, 2 g protein, 7 g carbohydrates, 2 g carbohydrates, 247 mg potassium, 48 mg vitamin C, 47 micrograms folic acid and 561 IU vitamin A. When cooking it should not be overcooked, so its processing should not be longer than 7-10 minutes. The best method for storing Brussels sprouts is freezing.

Cauliflower

Cauliflower is harder to grow than other types of cabbage. Half a cup of raw cauliflower contains 1.3 g of fiber (0.5 soluble and 0.8 insoluble), and half a cup of cooked cauliflower contains 1.7 g of fiber (0.4 g soluble and 1.3 g insoluble). Compared to white cabbage, it has a number of advantages, but nevertheless its use in Bulgaria is not widespread, as in Western European countries. The chemical composition of cauliflower is quite diverse: about 90% water, 2.2% protein, 3.2% carbohydrates, 0.8% mineral salts.

The vitamin composition of cauliflower is also very valuable: provitamin A, B vitamins, nicotinic acid, vitamin C (average 70 mg%), pantothenic acid, vitamin K, folic acid. The mineral composition is also rich – sodium, potassium, calcium, magnesium, iron, copper, phosphorus, sulfur, chlorine. It also contains pectin, malic and citric acid. To limit the extraction of some of its mineral and other water-soluble ingredients, it is best to boil the cauliflower in steam or a small amount of water.

In conclusion

It is good to have cabbage on our table at least once a week – raw, in the form of a salad, as well as cauliflower, red cabbage and broccoli, although the Bulgarian is not yet accustomed to the taste of broccoli. Cabbage is a low-calorie food, low in protein, carbohydrates and fats and rich in cellulose, which makes it suitable for maintaining body weight and normalizing it when needed.

Suitable food is also for lazy intestines. People who have indigestion or suffer from inflammation of the gastric or intestinal mucosa should definitely use cabbage in the form of freshly squeezed juice. This is a great prevention of colds, viral and heart diseases, and even cancer.

 

Cabbage Health benefits

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