The reputation of poor man’s food still clings to him, and even his smell is not very good – cabbage. But it is unbeatable in terms of its content of healthy ingredients. Cabbage is even said to protect against cancer. What’s more, kale and co. are now conquering the restaurants of star chefs. We tell you how healthy cabbage really is, what different types of cabbage there are and what you should consider when buying and storing.
How healthy is cabbage?
Cabbage, that is mainly a lot of vitamins such as C and A, minerals such as iron, calcium and magnesium, potassium for a strong heart and fiber, which is important for digestion. 100 grams of kale contain more iron than the same amount of pork chop and almost as much calcium as a glass of milk. Folic acid, a B vitamin important for cell metabolism, is also found in high amounts in many types of cabbage. 100 grams of savoy cabbage, for example, cover almost a quarter of the daily folic acid requirement. Until the 19th century, cabbage leaves were placed on wounds and cabbage juice was prescribed for inflammations of the gastrointestinal tract. Secondary plant compounds contained in cabbage include glucosinolates, a group of pungent sulfur-containing constituents formerly known as vitamin U. They are used by plants to defend themselves against microorganisms such as bacteria and molds, and thus also protect humans from disease. Carotenoids such as beta-carotene are also present in large quantities. They provide plants with the colors yellow, orange or red. In the human organism they act as antioxidants, which are so-called radical scavengers. That is, they protect cells from free radicals and thus prevent cell aging.
Cabbage as a preventive measure against colon cancer
By eating cabbage vegetables, you can protect yourself from colorectal cancer. The scientists attribute this primarily to the so-called indole-3-carbinol. This has an anti-inflammatory effect and helps the intestinal mucosa to regenerate. In addition, indole-3-carbinol reduces the probability of cell mutations in the intestine.
Flatulence caused by cabbage
One unpleasant characteristic of cabbage vegetables is that they can cause flatulence. This can be prevented with a little caraway seed that is cooked along with it. If you don’t like caraway seeds, use the ground variety.
Nitrate in cabbage
As promising as cabbage’s cancer-preventing ingredients are, it too, like so many vegetables, contains carcinogenic components: In addition to its many good ingredients, cabbage also accumulates nitrate. This enters the plant through nitrogen fertilization. In human metabolism, nitrate converts to nitrite, which can inhibit oxygen transport in the blood. Together with protein building blocks, nitrosamines can also form, which are suspected of being carcinogenic. Therefore, you should choose cabbage from organic cultivation, which has been proven to contain less nitrate. Vegetables grown in greenhouses can be particularly high in nitrates. Table salt can help nitrite form in the stomach due to certain bacteria. Improper preparation or frequent reheating of cabbage can also produce nitrite, which in turn can produce nitrosamines.
Various types of cabbage
Cabbage, from a botanical point of view, is the most important crop of the cruciferous family. In the more than 3,000 years that it has been cultivated, numerous independent vegetable species have developed from wild cabbage through breeding and crossing, all of which belong to the cabbage family. In all, there are about 40 different species of cabbage. These include:
- White cabbage
- Red cabbage
- Pointed cabbage
- Savoy cabbage
- Chinese cabbage
- Cauliflower and the broccoli related to it.
- Brussels sprouts
- Kale
- Kohlrabi
Even radish and radish are distant relatives.
Purchase and storage
In order to get the good effect of cabbage, when buying should pay attention to quality. Fresh cuts should not be too dried. Cabbage shrink-wrapped in plastic film should not be bought, because in plastic it rots much faster and tastes bland. Kale and savoy cabbage should be stored in a cool, dry place and consumed after a few days. Red cabbage and white cabbage keep much longer and can be stored in the refrigerator for up to three weeks. Over time, however, all cabbage varieties lose vitamins. Cabbage leaves can also be frozen, but you should clean and blanch them first. To do this, place the cabbage in salted, lightly boiling water.After a short cooking time, quench in ice water. Before freezing, the cabbage should dry.
Prevent cabbage odor
It is probably its unpleasant odor that keeps many from eating cabbage. Responsible for the odor are the sulfur compounds, which only develop during cooking. Only now are enzymes contained in the cabbage activated, which split the saccharified sulfur molecules. The cabbage then begins to develop its typical aroma. The longer the cooking time, the more molecules are released. However, if you add some vinegar or a walnut to the cooking, you can significantly improve the smell; some people swear by a lemon in the pot.
