Napa cabbage is one of the most widely used cabbage varieties in East- Asain cuisine. The sweet, crunchy and celery-flavoured leaves of Napa are a nutritional powerhouse, conferring a host of health benefits. It goes with a scientific name Brassica rapa subsp.pekinensis, and these light green, crinkled leaves are finding their way into Western, Mediterranean and American culinary delights owing to their dense nutrient profile..jpg)
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This leafy vegetable is known by several common names, such as Chinese cabbage, celery cabbage, Peking cabbage, and Kimchi cabbage, to mention a few. Dive into this article to get an overview of napa cabbage nutrition, health benefits and side effects.
Nutritional Profile of Napa Cabbage
Napa cabbage is a low-calorie green leafy vegetable heaped with vast reserves of nutrients, which makes it an ideal addition for wholesome meal plans. Nutritional value per 100 grams (raw):
Calories: 16 kcal
Carbohydrates: 3.2 g
Dietary fiber: 1.0 g
Protein: 1.2 g
Fat: 0.2 g
Vitamin C: 27 mg (45% of Daily Value)
Vitamin K: 42.9 mcg (54% DV)
Folate (Vitamin B9): 79 mcg (20% DV)
Calcium: 77 mg
Potassium: 170 mg
Also Read: Cabbage vs. Lettuce: What’s The Difference? Nutrition, Health Benefits, And More
Napa cabbage is chock-full of antioxidants, including beta-carotene and flavonoids.
Health Benefits of Napa Cabbage
Promotes Gut Health
Loaded with dietary fiber, Napa cabbage supports digestive health by regularising bowel movements and maintaining gut microbiome balance. A diet high in fiber is associated with lowered risk of digestive woes, thus making Napa cabbage a valuable addition to your meal plan.
Triggers Immunity
Napa cabbage is packed with vitamin C, which is a powerful antioxidant that strengthens the immune system, fend off pathogens and combats infections. Adding this green veggie to the diet regimen is beneficial in keeping seasonal colds and flu at bay.
Supports Heart Health
Being intrinsically rich in potassium and low in sodium content, napa cabbage helps control blood pressure. Moreover, potent antioxidant actions may help mitigate inflammation and fight off oxidative stress.
Strengthens Bone
Napa cabbage is bestowed with bone-friendly nutrients such as vitamin K and calcium that help in building stronger bones and preventing risk of osteoporosis and fractures.
Manages Weight
Being intrinsically low in calories and high in water and dietary fiber, adding this vegetable keeps you satiated, reduces unwanted hunger pangs and supports weight loss.
Prevents Cancer
Napa cabbage is bestowed with bioactive compounds such as glucosinolates, Isothiocyanates, lutein, sulforaphane, thiocyanates and zeaxanthin. These compounds possess anti-cancer traits and prevent tumour formation
Ways to Add Napa Cabbage to Your Diet
Napa cabbage is an incredibly versatile vegetable and can be consumed in both raw and cooked forms.
Shred it into thin slices and toss with sesame oil, vinegar, and herbs to make a wholesome and crunchy coleslaw.
It can be blended with soups, ramen or hot pot curries for that extra zest and nutrient boost.
Combine it with garlic, ginger, soy sauce, and tofu or chicken to make wholesome stir-fried meals.
It is one of the main ingredients in Korean kimchi, a probiotic-rich fermented dish.
Whole Napa leaves are used as a low-carb wrap for meats, rice mix, or veggies.
Wrap cooked rice, meat, or lentil base in napa cabbage leaves and bake them to make a nutritious meal.
Potential Side Effects
Napa cabbage is generally safe and well tolerated by most healthy adults, however, excessive consumption may cause certain side effects:
When consumed in large amounts, the fiber content may lead to bloating or gas.
Like other cruciferous vegetables, it contains goitrogens, which may interfere with thyroid function in people with iodine deficiency or hypothyroidism. However, this is only a concern when consumed in large quantities in raw form.
It contains high amounts of vitamin K, which may interfere with blood clotting mechanisms. Hence, those who are on anticoagulant medications should monitor their intake.
Conclusion
Napa cabbage is a wholesome addition to your meal plan. It is chock-full of vitamins, minerals, antioxidants, and fiber, with benefits ranging from heart and bone health to weight management and immune support. Being low in calories and mild in flavour, it can be readily incorporated into several meal plans.
(This article is reviewed by Kalyani Krishna, Chief content editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
Korean traditional foods as antiviral and respiratory disease prevention and treatments: A detailed review
https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/napa-cabbage
https://openaccesspub.org/international-journal-of-nutrition/chinese-cabbage
Cabbage (Brassica oleracea var. capitata) Protects against H2O2-Induced Oxidative Stress by Preventing Mitochondrial Dysfunction in H9c2 Cardiomyoblasts
Dong Kwon Yang 1,✉
https://pmc.ncbi.nlm.nih.gov/articles/PMC6109504/
