Cabbage is a vegetable from the cruciferous plant family. Round in shape, it has layers of sturdy leaves in varying shades of white, green, crimson or purple; a distinct but mild flavor; and a crunchy texture. It can be eaten raw, cooked or even fermented (as sauerkraut). Including cabbage in the diet is a healthy choice of the highest order.
Nutritional Information
According to the U.S.Department of Agriculture, one cup of cooked napa cabbage contains just 13 calories, 1 g protein, 2 g carbohydrates, 3 g fiber and no fat. It's been said that you burn more calories in the act of eating cabbage than the cabbage contains. It's a very good source of vitamin C, fiber, manganese, folate, vitamin B-6, potassium and omega-3 fatty acids, as well as vitamin B-1, vitamin B-2, calcium, potassium, magnesium and vitamin A.
Nutritive Value
The real nutritive value of cabbage lies in its powerful antioxidants, phytonutrients and phytochemicals called glucosinolates, which all work together synergistically at a deep cellular level.
Phytonutrients and Phytochemicals
The phytonutrients and phytochemicals in crucifers such as cabbage signal genes to increase the production of enzymes involved in the body's detoxification process, thereby purging harmful substances, including free radicals, toxins and potential carcinogens, from the body. This may explain why cabbage reduces the risk of cancer more effectively than other vegetables or fruits. Red cabbage contains significantly more protective phytonutrients than white cabbage, and according to a study published in Food Science and Technology, offers protection against Alzheimer's disease by supplying the antioxidant polyphenols, particularly anthocyanin, which guard against brain cell damage.
Fermented Cabbage (Sauerkraut)
Sauerkraut is made from finely shredded cabbage that has been fermented by lactic acid bacteria. The result is an extremely healthful food, containing probiotics such as lactobacilli. Fermentation may result in the loss of some of cabbage's nutrients, but it also produces other healthy substances not found in raw cabbage. "Fermented cabbage could be healthier than raw or cooked cabbage, especially for fighting cancer," says Eeva-Liisa Ryhanen, Ph.D., research manager of MTT Agrifood Research Finland. Pasteurization destroys all the health benefits of sauerkraut, so be sure to look for raw sauerkraut that hasn't been pasteurized.
Considerations
The levels of phytonutrients in organically grown cabbage are much higher than those in conventionally grown cabbage. Steaming cabbage lightly not only preserves the most phytonutrients but also maximizes their bioavailability (extent to which they are available for use by the body).
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