Although not quite as nutritious as broccoli, Brussels sprouts, and Cauliflower, cabbage outranks these plant relatives in consumption. High in fiber and low in calories (a cup of cooked cabbage contains less than 30), cabbage is a rich source of vitamin C (with 50mg per cup); it also contributes significant amounts of potassium, folate, beta carotene, a precursor of vitamin A.
It has long been known that people who eat large amounts of cabbage enjoy a low rate of colon cancer. This protective effect is assumed to come from bioflavonoids, indoles, genistein, monoterpens, and other plant chemicals that inhibit tumor growth. Some of these chemicals also speed up the body's metabolism of estrogen, which may explain why women whose diets provide ample amounts of cabbage and related vegetables have a reduced incidence of breast cancer. This chemical action may also protect against cancers of the uterus and ovaries.
Drinking large amounts of raw cabbage juice promotes healing of peptic ulcers. researchers have demonstrated that this benefit comes from methionine, an amino acid found in small quantities in cabbage.
Cabbage is served raw as coleslaw or in a mixed salad, steamed or boiled, and pickled as sauerkraut. because it is made with large amounts of mayonnaise, commercial coleslaw is often very high in calories (about 200 per cup); the calories can be reduced dramatically by replacing the mayonnaise with a combination of nonfat yogurt, vinegar, oil, and sugar. Sauerkraut is soaked in salt brine and then fermented; to lower the sodium content, rinse before eating. Sulfites are often used to preserve cabbage color; asthma sufferers or anyone allergic to sulfites should check the labels on cans or packages before eating sauerkraut.
Types of Cabbage
There are hundreds of different kinds of cabbage. The red cabbage is mich higher in vitamin C than other types. Savoy cabbage is higher in beta carotene than the other varieties. Bok choy is higher in calcium than others.
Cabbage can be cooked in many ways: steamed, boiled, braised, stir-fried, or stuffed and baked; steaming or stir-frying will preserve the most nutrients; these fast-cooking methods also reduce the sulfurous odor released when cabbage is heated. Don't cook cabbage in an aluminum pot, which causes a chemical reaction that dicolors the vegetables and alters the flavor.