Cabbage

By EAT SMARTER
Updated on 23. Apr. 2020
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​Don’t let cabbage fool you— while it may be commonly thought of as a lowly, satiating side dish, cabbage is a fantastic vegetable which has a ton of culinary and nutritional benefits to offer. 

Cabbage...

  • ...is packed with vitamin C. A 100 gram serving contains 47 milligrams of the vitamin, almost half the recommended daily allowance.
  • ...can help keep you looking young. Cabbage has a high content of substances such as bioflavonoids, chlorophyll, indoles and phenols, all of which have been proven to protect our cells from harmful influences and can help delay the ageing process.
  • ...aid in digestion. The dietary fibers in cabbage can jumpstart a sluggish digestive system.
  • ...strengthens your immune system. In addition to its high vitamin C content, cabbage contains a ton of zinc, which helps support a healthy immune system.
  • ...can help protect against ulcers. Cabbage contains large quantities of the protein building block methylmethionine, which studies show can protect against ulcers in the stomach and intestines.
  • ...should be eaten fresh. In theory, white cabbage can last for weeks if stored in a cool place. However its always best to eat it as soon as possible, as the longer cabbage is stored, the more its valuable vitamin content decreases.
  • isn't for everyone. Cabbage is difficult to digest. If you have a sensitive stomach, its best to limit your cabbage intake or blanch the vegetable in boiling water for a few minutes before eating.

Find all our cabbage recipes here.

How Healthy is Cabbage?

Cabbage is incredibly nutritious. Just a 200 gram serving already contains almost an entire day’s recommended allowance of vitamin C and up to 400 percent of the daily dose of vitamin K, plus plenty of selenium, magnesium and heart-protecting potassium.

Cabbage’s high fiber content also keeps you feeling fuller for longer and supports a healthy digestive system. Substances in cabbage such as bioflavonoids, chlorophyll, indoles and phenols also protect our cells and can help keep the skin looking young. 

Cabbage Nutritional Info (100 g)  
Calories 24
Protein 1.2 g
Fat 0.2 g
Carbohydrates 4.2 g
Fiber 3 g

Shopping and Cooking Tips

Shopping

When purchasing cabbage, pay attention to the outer leaves. If they are very firm to the touch and snap under pressure, the cabbage is fresh. Ensure the leaves have no discoloration, spots or holes, with an even light green color and a slight sheen. 

Storage

Freshly harvested white cabbage can be kept for up to two months if stored correctly, either in a cool cellar or in the refrigerator. Make sure to wrap the cabbage in a damp cloth to keep it fresher for longer. 

Preparation

First remove the thick outer leaves that are no longer quite fresh. Then halve or quarter the cabbage, rinse, drain and cut out the thick stalk with a heavy knife. Now the cabbage can be easily cut into strips - very thin for salads, or a little thicker for cooking. 

What To Make With Cabbage

Cabbage is a great base for soups like the delicious Russian borscht, or hearty stews. Its also delicious paired with a variety of meats such as pork or gamey fowl. When preparing cabbage always keep the cook time as short as possible; the longer it cooks, the less nutritious.

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