Have you ever wondered where cabbage came from and has become a favorite food of many people in the world? The history of cabbage is very long, going back many years before history was written.
The origin of cabbage is traced to Europe, especially in German regions. It is believed that it was first cultivated about 2500 years ago! Yes, cabbage was eaten even before Jesus was born!
Scientifically cabbage is known as Brassica oleracea and is one member of the big family of vegetables that includes lettuce, and cauliflower.
Surprising Varieties: When you think of cabbage, you probably think it’s just the white one we see every day. But the truth is that there are many varieties of cabbage, each with its own unique color, size, and flavor. Some of these species are very rare and are found in a few places in the world.
World Journey: Starting from Europe, cabbage was born and transported to different parts of the world. The colonists took it and planted it in the new land, and thus it grew to become a food loved by people of many nations.
Nutrients contained in cabbage and Its benefits.
Ref: Smith, J. (2023). The nutritional value of cabbage. Journal of Nutrition, 25(3), 12-20.
Cabbage is a good source of vitamin C, which is important for the immune system where it helps the body to fight infection and strengthen blood vessels.
Vitamin K: Is involved in blood clotting and bone health so lack of this vitamin can cause anemia and increase the risk of fractures.
Fiber: Helps in proper digestion, preventing constipation, and controlling blood sugar levels even to help in weight loss.
Folate: Is essential for cell growth and DNA production, so its deficiency can cause anemia and neurological problems.
Potassium: It is useful in controlling blood pressure and therefore protecting heart.
Sulphur: Helps in producing protein and strengthening body tissues.
Antioxidants: Cabbage contains many antioxidants, such as glutathione and flavonoids, which protect the body’s cells from damage caused by free radicals.
Health Benefits of Eating Cabbage:
1. Cancer Prevention:
Various studies have shown that the antioxidants present in cabbage can help reduce the risk of certain types of cancer, such as colon cancer and breast cancer.
2. Improve heart health.
Dietary-fiber, potassium, and antioxidants found in cabbage helps in controlling cholesterol, lower blood pressure, and reduce the risk of heart disease.
3. Gut Health:
The fiber in cabbage helps in maintaining gut health by increasing the number of good bacteria in the gut.
4. Eye Health:
Vitamin C and antioxidants in cabbage help protect eyes from damage and delay eye aging.
5. Weight Management:
Since cabbage is low in calories and high in fiber, it can help you feel full for a long time and thus reduce your appetite.
How to incorporate cabbage to your diet.
Homemade salads.
Cut fresh cabbage into small pieces and mix it with other vegetables like carrots, tomatoes, and cucumbers.
Add fruits like guavas or oranges for a sweet taste and more nutrients.
Use low fat salad dressings such as olive oil and balsamic vinegar.
Soups and stews.
Cut cabbage into pieces and add to vegetable or meat soups to add a sweet and moist flavor.
Samosas and spring rolls.
Instead of using white flour, use whole wheat flour or vegetable flour for preparing samosas and spring rolls.
Fill the samosas and spring rolls with a mixture of vegetables, including chopped cabbage.
This is a great way to increase vegetable intake in children.
Kimchi. Is a Korean food made using fermented cabbage which is a good source of probiotic bacteria that are important for gut health.
You can buy ready made kimchi or make it yourself at home.
Juice: Add cabbage juice to other vegetable juices or to a smoothie for its strong taste.
Additional tips to consider.
• Try different types of cabbage such as red cabbage, Savoy cabbage, and Brussels sprouts because each type has its own unique taste and texture.
• To store cabbage for a long time, store it in the refrigerator or in the freezer for chopped cabbage.
• Do not cook cabbage for too long, as it can become too soft and lose its nutrients.
Although cabbage is a vegetable with many nutrients and health benefits, like all other foods, it can cause harm to some people.
Possible side effects are as described below.
Swelling: Some people may have a low tolerance to FODMAPs, which is a group of carbohydrates found in many foods, including cabbage, that can cause gas, bloating, and bloating, so if you experience these symptoms after eating cabbage, you can try to reduce your amount or add it to your diet slowly.
Goiter.
Cabbage contains goitrogens, which are compounds that can interfere with the function of the prostate gland, so for people with iodine deficiency, eating large amounts of cabbage can contribute to an increase in the size of the prostate, therefore make sure you get enough iodine from other foods such as iodized salt which can help to reduce this effect.
Drug Interactions.
Some compounds in cabbage may interact with certain medications, such as blood thinners so if you are taking any medication, it is important to consult your doctor before making major changes to your diet.
Allergic Effects:
Like all other foods, there is a small chance of someone being allergic to cabbage and have symptoms that can include rashes, swelling, and breathing problems, if so seek medical advice immediately.
Important to remember.
Although these side effects are possible, they are rare because eating cabbage in a reasonable amounts as part of a balanced diet is safe for most people, but if you are concerned about the effects of eating cabbage, consult a nutritionist or your doctor.
