Leafy veggies have been a part of our culinary culture since antiquity. A bowl of fresh crunchy cruciferous vegetables, whether raw or cooked is appealing to the eyes and appetizing to the taste buds. While some of them are seasonal, some are available all year round. Amongst many fabulous greens, one bright, mostly round vegetable with clustered thick leaves will always catch attention. Yes, you guessed it right! Cabbage it is. A versatile veggie that comes in many colours, cabbage is an herbaceous flowering plant from the Brassica family. This leafy cruciferous vegetable goes by the scientific name Brassica oleracea (derived from the Latin word- implying having a big head) and is one of the most important crops in the world that suits spring and fall seasons, can be easily grown and thrives in the moist cool climate. Around five continents and about ninety countries in the world are avid producers of this super nutrient-dense veggie. The other biennial and annual vegetables in this group include broccoli, kale, mustard plant, and brussels sprouts.
Also Read: Amazing Benefits Of Red Cabbage For Health And Beauty
History Of Cabbage
The actual date of cabbage origin is ambiguous but most likely, it was domesticated in European countries about three thousand years ago. Back in the day, an effective herbal remedy, cabbage leaf was considered useful to treat body inflammation and many other chronic health disorders. Until recently and even today, it is a powerful remedial solution to cure pain and swelling related to arthritis. In various healing methods, a multi-layer of leaves is wrapped around the knees to get relief from pain. Moreover, cabbage leaf extracts were used in earlier days when allopathy had no traces, to reduce severe breast pain and other breast conditions, joint-related inflammation, and control excessive blood flow during the postpartum period.
Also Read: Post-Partum Weight Loss: 5 Easy Steps To Get Back In Shape
Types Of Cabbage
When it comes to varieties of this leafy vegetable, there are whopping 300-plus varieties of cabbage that are available in the market across the world. These exotic varieties grown in many countries are available in green, white, red, and dark purple hues. The round, conical, smooth-leafed, firm-headed, and multi-layered ones are the most common that bear flat, wrinkled, tight, loose, lacy, or crinkled leaves.
The following are the popular cabbage types and are easy to locate at every local vegetable market.
Cannonball Cabbage: The most loved cabbage, commonly known as green cabbage in English, in Hindi it goes by the name of band gobhi’ or ‘patta gobhi’. It is also called cannonball cabbage as the leaves of this variety rest neatly on top of each other resembling a cannonball. Super affordable, it is relished in every country in various forms.
Napa Cabbage: Napa cabbage resembles lettuce leaves because it has elongated shaped leaves with a light green tone. This cabbage comes with large bright white ribs and is used in Chinese cooking and for exotic salads.
Savoy Cabbage: Savoy cabbage is dark green and can be easily differentiated by soft loose and frilly leaves. It is a very popular ingredient in soups, and salads and is also used in pasta recipes.
January King Cabbage: A purple-colored cabbage with a green head, January King Cabbage has textured crinkled leaves. This cabbage variety can withstand harsh weather and is significantly high in Vitamin K. It is used in curries and many soup varieties.
Choy Sum: One of the most popular greens used in western countries, Choy sum is a leafy vegetable bearing dark green leaves and thick white stalks. Slightly mild and sweet on the tongue, it is commonly used in Chinese cuisine and hence known as Chinese cabbage. It is also known as Bok Choy or Pok Choi. The large Bok Choy variety has thicker stems and wide leaves than the choy sum. Both are extremely fibrous.
Red Cabbage/Purple cabbage: Purple-colored cabbage is also another name for red cabbage. It is high in flavonoids and anthocyanins than green cabbage and is a great source of carotenoids, flavonoid antioxidants, and compounds such as anthocyanins and kaempferol. It is used as salad dressing, vegetable curry, and in Chinese cooking.
Also Read: Bok Choy: Leverage The Astounding Benefits Of The Chinese Cabbage For Health And Wellness
Cabbage Nutrition
When it comes to the nutritional value of this super veggie, the list is endless. Like all cruciferous vegetables in general, cabbage is power packed with all essential nutrients, vitamins, and minerals. It is considered an excellent source of polyphenols and antioxidants that have a substantial capacity to combat free-radical-mediated diseases. These polyphenols enhance detoxifying enzymes in the body. Apart from Vitamin C, Vitamin K1 (phylloquinone)and Vitamin K2 (menaquinone) are both found in cabbage in good quantity. It also contains significant amounts of Vitamin B6, folate, potassium, magnesium, and ample fiber. Juices obtained from cabbage are powerful blood purifiers and are given to cure ulcers, constipation, eczema, and colitis. It also purifies the intestinal tract It also nourishes the tissues and prevents signs of early aging.
Also Read: Lettuce: Get Good Health And Shiny Skin With This Delicate Leafy Green- Infographic
Health Benefits Of Cabbage
The following are the health incentives for cabbage:
Reduces Inflammation
All cruciferous vegetables contain potent antioxidants that can effectively reduce severe chronic inflammation. A prolonged swelling can be a host to many diseases such as heart disease, rheumatoid arthritis, and digestive anomalies. Cabbage is one of the best sources of antioxidants and helps to get rid of moderate to severe inflammation.
Fights Cancer
Besides antioxidants, cabbage is one of the highest sources of Vitamin C. This essential vitamin serves many important roles. Vitamin C along with other antioxidants helps the body absorb ‘non-heme iron’, a type of iron found primarily in plant foods. It also has potential cancer-fighting qualities by protecting the body from free radicals. It also helps to increase collagen which is critical for the proper functioning of the bones and gives good flexibility to the skin.
Improves Digestive Health
Eating cabbage is a great way to increase your digestive health. Loaded with gut-friendly insoluble fibre, it can keep the digestive system healthy by promoting smooth bowel movements. And it is also rich in soluble fibre, which helps to increase the number of beneficial bacteria like Lactobacilli and Bifidobacterium that are vital for gut health. These benefits protect the immune system from many seasonal infections.
Augments Heart Health
A compound from the flavonoid family called anthocyanin is found in red and purple cabbage. Due to anthocyanin, this leafy vegetable gets its vibrant purple colour. Anthocyanins are plant pigments that play a crucial role in reducing the risk of heart-related disease. Foods that are rich in anthocyanin have proven effective in enhancing heart health and lowering the risk of a heart attack significantly.
Lowers Bad Cholesterol
A waxy, fat-like substance found in every cell in your body is called cholesterol. While certain cholesterols are essential for the body’s proper functioning, when the levels go extremely high, they become detrimental to health. High cholesterol tends to have an increased risk of heart disease, especially when LDL cholesterol levels are elevated. Cabbage contains about forty percent of soluble fiber that helps to reduce LDL cholesterol levels by letting cholesterol sit in the gut and not letting it reach the bloodstream. Cabbage also contains a compound called phytosterols which potentially block cholesterol in the digestive tract thus reducing LDL or bad cholesterol effectively.
Helps Blood Clotting And Wound Healing
Cabbage is known to be an excellent source of Vitamin K, which is a fat-soluble vitamin and has many body functions to play. If the body is deficient in Vitamin K, the blood would lose its capacity to clot properly, and chances of excessive bleeding in case of even a minor injury will increase manifold. This vitamin acts as a cofactor or the helper molecule for the body’s vital enzymes, which are responsible for clotting the blood.
Also Read: Diabetes Diet: Read To Know The Common FAQ About Food And Nutrition
While there are many myths and misconceptions about cabbage such as eating cabbage can cause the deadly brain tapeworm (neurocysticercosis) to get into the brain, there is no scientific evidence. Tapeworm eggs can cling to all vegetables like coriander, spinach, or salads and can enter the bloodstream when these veggies are eaten raw or mildly cooked. But as per neurologists, this happens when these vegetables are grown in infected soil, due to poor sanitation or lack of proper cleaning of vegetables.
How To Add Cabbage To Your Diet?
Easily available and extremely affordable, there is no reason for this veggie to not be a part of your meal in some way or the other. In addition to being super-duper nutritious, the bottom line is that every variety of cabbage is delicious and can be eaten raw or added to soups, burgers, or sandwiches. What’s more? This versatile and affordable veggie can even be fermented and made into sauerkraut. In case you are wondering what it is and how to make it, we bring you an easy recipe for this gut-healthy probiotic and another spicy cabbage recipe that you can eat to your heart’s content.
Bandh Gobhi Masala
Ingredients
500 grams of thinly shredded green cabbage
1 tbsp mustard oil
2 medium-sized onions
4 pieces minced garlic
1/2 tsp cumin seeds
1/2 tsp fenugreek seeds
A pinch of red chili powder
Salt to taste1 tsp curry powder
1 tsp garam masala
Method
Heat mustard oil over medium heat
Add fenugreek and cumin seeds until they crackle
Add garlic and red onion and sauté for some time
Add cabbage, curry powder, garam masala, and salt
Cook until cabbage turns soft
Bandh Gobhi masala is ready
Serve with hot rotis
Nutrition
Cabbage is the key ingredient of this dish. Full of fiber and essential vitamins, it will keep you satiated through the day and aid smooth digestion. Vitamin C content will help to augment skin health.
Sauerkraut
Sauerkraut can be made easily at home. All you need are two basic ingredients.
Ingredients
1 kg finely shredded green or red cabbage
Regular salt, rock salt, or pickling salt (this salt is used to can pickles. It is a non-iodized, pure sodium chloride form and works better for the fermenting process)
An airtight container
Method
Remove the outer cabbage leaves and slice the soft tender leaves
Shift the cabbage in the jar.
Add ample salt and let it sit till the cabbage releases its juice
In case you want the sauerkraut to be flavorsome, add your choice of herbs and spices along with the salt
The cabbage leaves should be able to submerge in the juice
Seal the jar and keep the cabbage for safe fermenting
Wait and let the good bacteria begin to do their work
Pro Tip
For preparing this probiotic, time is all you need. Like all fermented veggie recipes, let the naturally occurring beneficial bacteria ferment the cabbage. Salt is an important addition as it makes an environment that helps the lactobacillus bacteria and its cousins eat all the sugar content of the cabbage and produce beneficial acids that make sauerkraut sour in taste, ready to be used, and safe to preserve.
