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Monday, June 15, 2020

Cabbage : Nutritional facts & calories, types , recipes and health benefits.


Cabbage is one of the most underrated veggies out there. Cabbage is a member of the cruciferous family along with veggies like kale, cauliflower and broccoli. It's packed with vitamin C and vitamin K. Studies have actually proven that regular consumption of cabbage is associated with lower risks of cancer. About cabbage which is you get more bang for your caloric buck in other words you can eat a whole lot of cabbage for very few calories. As a matter of fact one cup of cabbage there's only 30 calories so you don't need to feel guilty about seconds.
This article include everything about Cabbage : Nutritional facts & calories, types , recipes and health benefits.
Table of contents
   ·        Nutritional facts of cabbage
   ·        Different types of cabbage
   ·        Everything you need to know about buying, storing, prepping and cooking cabbage
   ·        Health benefits of cabbage

Nutritional facts of cabbage
The main nutrient in 100 grams of cabbage (Source : USDA) contain:

·        Calories: 25
·        Protein: 1.28 g
·        Carbohydrates: 5.8 g
·        Dietary fiber: 2.5 g
·        Sugar: 3.2 g
·         Total Fat: 0.1 g
·        Cholesterol :  0 mg
·        Sodium :  18   mg
·        Potassium:  170 mg

Different types of cabbages

There are several different types of cabbages out there but i'm gonna touch on some of the more popular varieties.
1.Red cabbage
Cabbage : Nutritional facts & calories, types , recipes and health benefits.
Red cabbage of all the cabbages is actually the most nutrient dense and you know that just by looking at its deep rich purple color. It's packed with vitamin C. Red cabbage either raw tossed in to a salad or quickly sauteed with some apples and some onions absolutely delicious.
2. Green cabbage
Cabbage : Nutritional facts & calories, types , recipes and health benefits.
Green cabbage is very similar to the red cabbage except it's more mild and it's more tender so the green cabbage leaves work really well as a wrap either raw or cooked. You could also steam this up with a little horse radish or again cut it up raw and throw it in a salad.
 3. Napa cabbage also known as Chinese cabbage
Cabbage : Nutritional facts & calories, types , recipes and health benefits.

This is the cabbage that you're often see in a Chinese restaurant. It works really well in a stir-fry. You can braise it up but again because it has light tender leaves. It's great raw in salads. Any one of these cabbages would be really nice chopped up and thrown into one of your favorite soups.

Everything you need to know about buying, storing, prepping and cooking cabbage

When it comes to selecting your cabbage you just want to be sure to pick heads that have a nice vibrant color and that feel good and firm. You don't want it to have any major bruises or little worm holes going on obviously but don’t worries if a few of the outer leaves are beat up of it. So they're there to protect the rest of the cabbage and you can always pull them off.
When you get home now once you get your cabbage home. You just want to wrap it tightly in a plastic bag pop it in your veggie drawer. And it should last you a good week.
Prepping & Cooking
 When it comes to prepping cabbage it's super easy for your Chinese cabbage- all you have to do is cut the end off that's gonna release the leaves pile them up on top of one another. And then just go ahead and slice it as thinly or as thickly as you want. It once you've got it all chopped up pop it right into your salad spinner and give it a good rinse as for the red and the green cabbage you're gone work with them exactly the same. If you were looking for the whole leaf. The first thing you want to do is remove the core so just pop your cabbage upside down and you're bring your knife in at an angle four times all the way around and you're gonna see the core is gonna pop right out. These are great for wraps, tacos, sandwiches. For any of guys watching your carbs out there this is a great option, If you're go slice your cabbage. All you need to do is grab the cabbage core side down on the board and come straight down the middle with your knife cut it right in half.  Once you're there take that knife on an angle at each side of the core and pop it right out then lay it flat side down on the board and slice it as thinly or thickly as you like it.
Don't you have your cabbage prepped the way you like it make sure you give it a good rinse before you start cooking.  You guys know what to do with this stuff you need to get into your kitchen and give it a try.

Health benefits of cabbage

Let's discuss some of the amazing health benefits of consuming all varieties of cabbage.
1. Rich in vitamins and minerals
Cabbage is incredibly nutrient dense and very low in calories. It is packed with many important vitamins, minerals and other nutrients. Cabbage is an amazing source of vitamin K and vitamin C as well as folate, manganese, vitamin b6 and thiamine. Cabbage is also a good source of dietary fiber, polyphenyl, antioxidants and even sulfur compounds.
2. Improve digestion
If you are looking to improve digestion then cabbage can be very helpful in this regard. Cabbage is an excellent source of insoluble fiber which can promote regularity. Add bulk and cleanse the digestive system. Cabbage can help good bacteria in the gut to thrive since the insoluble fiber found in it feeds beneficial bacteria acting as a fuel source.
3. Heart healthy
Cabbage : Nutritional facts & calories, types , recipes and health benefits.
Cabbage is also very heart healthy and can reduce many risk factors associated with heart disease. Studies have shown that consuming cabbage regularly can help to lower and regulate blood pressure levels while also promoting the health of our blood vessels as well. Cabbage contains compounds that can help to lower bad LDL cholesterol, which are soluble fiber and plant sterols.

4. Anti-inflammatory properties
cabbage especially red varieties can help to reduce inflammation that can damage the cardiovascular system. Cabbage can also help to reduce inflammation throughout the entire body. This is also true for chronic inflammation. Studies have shown that cabbage has tremendous anti-inflammatory properties. It contains sulforaphane, which provides potent anti-inflammatory benefits. A compound known as glutamine and its high levels of antioxidants can also help to reduce inflammation, as well as relieve joint pain.
5. Reduce the risk of certain type of cancer
Cabbage : Nutritional facts & calories, types , recipes and health benefits.

Consuming cabbage regularly can help to reduce the risk of certain types of cancer and may have anti-cancer properties. This is attributed to the high content of glucosinolates and anti-carcinogenic properties that cabbage contains, as well as its high levels of nutrition, anti-inflammatory compounds, and antioxidants. This allows cabbage to help with the elimination of free radicals, toxins and wastes from the body.

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