The Health Benefits of Cabbage

Today I wanted to share with you the health benefits of cabbage.  Cabbage is another one of the those vegetables that I didn’t like as a child, but now that I’m an adult I really like it.  Funny thing about taste buds…they seem to change, or at least they have with me.

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My nephew Hunter with his 13 lb cabbage.

Cabbage is another one of the staples in people’s gardens in the area in which I live.  Last year my nephew grew a huge cabbage for a school project, so if you have the means to grow cabbage go for it.  Cabbage comes in a variety of colors.  The most common is light green and purple, or what is known as red cabbage.  I like both.

Thanks to the website healthyeating.sfgate.com for the information below.  As always it is much appreciated.

1.  Cabbage contains a high concentration of nutrients that support the health and function of every major physiological system.

2.  A single cup of raw, shredded cabbage provides 34 percent of the U.S. Department of Agriculture’s recommended daily allowance of vitamin C for adult women and nearly 29 percent of the RDA of vitamin C for men.  Vitamin C helps support the health of the skin, blood vessels, teeth and bones.  As an antioxidant, it can inhibit the ability of free radical compounds to damage cellular tissue and DNA.  Eating plenty of vitamin C-rich foods like cabbage may decrease your risk of hypertension, heart disease, cancer and osteoarthritis.

3.  Every 1/2 cup of cooked cabbage provides 2 grams of dietary fiber, or 8 percent of the RDA of fiber.  Cabbage contains both soluble and insoluble fiber. IMG_20140330_134738_776 Soluble fiber intake is linked to a lower risk of diabetes and high blood cholesterol, while insoluble fiber can help regulate bowel movements.  In a “Today’s Dietitian” article, Sharon Palmer, R.D., calls cabbage one of the best overall sources of dietary fiber, adding that a diet that incorporates plenty of fiber-rich foods may also help prevent cancer, obesity, heart disease, hemorrhoids, constipation and diverticulosis, which is a condition found in the intestines.

4.  Shredded, cooked cabbage contains 68 percent of the required daily intake of vitamin K for men and 90 percent of the RDA of vitamin K for women in every 1/2-cup serving.  Vitamin K plays a vital role in proper blood clotting and in helping maintain bone strength.  If your diet lacks adequate vitamin K, you may be more likely to develop osteoporosis or to bleed excessively when injured.  Vitamin K is fat-soluble and cannot be absorbed by the intestines unless it is accompanied by a source of dietary fat.

5.  Cabbage, like other members of the cruciferous vegetable family including broccoli, cauliflower and Brussels sprouts, contains a high concentration of glucosinolate compounds.  When cabbage is chewed and digested, the glucosinolates break down into indole and isothiocyanate compounds.  According to the National Cancer Institute, these two compounds may act as powerful antioxidants that might help prevent cancer by inhibiting the growth and migration of tumor cells and by triggering the death of potentially cancerous cells.

As you can see cabbage has many health benefits, so you should make it a part of your diet.   So why not pick some up the next time you’re at the grocery store.

Below are some recipes containing cabbage.

Irish Bacon and Cabbage Soup

Cabbage Roll Casserole

Asian Coleslaw   My mom makes this and I’ve made it a few times.  It is so good!  Highly recommended.

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