Cabbage is one of the most nutritious and healthful vegetables in the world. It should be considered essential for our diet, due to the richness and variety of its beneficial properties. In the cabbage family we find curly kale, black cabbage, savoy cabbage and cauliflower.
Don't store avocado like this: it's dangerousIl cabbage is one of more nutritious vegetables and healthiest in the world. It should be considered essential for our diet, due to the richness and variety of its products beneficial properties.
In the cabbage family we find the kale, black and red cabbage, savoy cabbage, cabbage, broccoli and cauliflower.
Index
1) Natural anti-inflammatory
Among beneficial features of the cabbages stand out anti-inflammatory properties. Inflammation is the main cause of diseases such as arthritis, heart and autoimmune diseases, which can appear due to excessive consumption of animal products. Cabbage is a powerful natural anti-inflammatory, capable of preventing and relieving inflammatory diseases.
Richer in iron than meat
Cabbage is rich in iron. It Contains more iron per calorie than a steak. The assimilation of iron contained in foods of plant origin is facilitated by the consumption of foods rich in vitamin C. Furthermore, this vegetable contains more football per calorie of milk. Our body would be able to assimilate vegetable calcium even better than calcium derived from dairy products.
READ ALSO: 12 sources of iron for vegans
Rich in fiber
Le fibers they are a macronutrient that we need to take every day. The lack of fiber in the diet can cause digestive and heart problems, even causing the appearance of tumors. Foods that are very high in protein, such as meat, they do not contain fibers. A normal portion of cabbage provides our body with 5% of the fibers needed every day, along with 2 grams of protein.
READ ALSO: 7 Foods Surprisingly High in Fiber
Rich in fatty acids (omega 3 and omega 6)
Fatty acids omega 3 play an important role in maintaining health. One serving of kale contains approximately 120 milligrams of omega 3 fatty acids and approximately 92 milligrams of fatty acids omega 6. Essential fatty acids must be taken every day. Other food sources that contain them are walnuts, oil and flax seeds.
READ also: Not just fish: the 5 plant sources of Omega 3
Rich in calcium
Cabbage is a major plant source of calcium: 3/4 cups of kale contain as much calcium as one cup of cow's milk. Raw green cabbage, for example, contains 72 mg of calcium per 100 gr.
READ also: 10 plant sources of calcium
Strengthens the immune system
Cabbage is an important source of beneficial substances and help the immune system to defend our body from diseases and attacks by germs and bacteria.
READ also: 10 foods and tips to strengthen the immune system
Natural antioxidant against free radicals
It is rich in Vitamin A e Vitamin C, but also of carotenoids e flavonoids from the stand out antioxidant properties, which with their action contribute to the prevention of ailments and premature aging. Cabbages contain over 45 types of flavonoids, with quercetina in first place. The flavonoids present in cabbage combine antioxidant and anti-inflammatory benefits, which make it a suitable food for the prevention of oxidative stress.
READ also: Antioxidants natural: 10 foods against free radicals and aging
Detoxifying and anticancer
It has been scientifically proven that the consumption of cabbage is effective in reducing the risk of contracting certain types of cancer, with particular reference to breast cancer, bladder, ovaries, colon and prostate. The consumption of cabbage helps our body a detoxify. Some components present in cabbage would in fact be able to regulate the elimination of toxins at a genetic level. The consumption of crucifers, in fact, contributes to the increase in the presence of glucosinolates, The natural enzymes considered able to help the body from carcinogenic substances and the liver to purify itself.
READ ALSO: 15 foods that help cleanse the liver
Lower your blood pressure
Cabbage is great ally against hypertension and high blood pressure thanks to the presence of glutamic acid, an amino acid which, as has been shown, contributes significantly to lower blood pressure
READ ALSO: It is with cabbage that high blood pressure is treated
Protects the heart and arteries
Recent research has highlighted how the vegetables of the family of cruciferous, Thanks to sulforaphane contained in them, are able to reactivate the‘Nrf2, the protein responsible for keeping the blood vessels cleared of accumulations of fat, the main causes of cardiovascular diseases such as angina, heart attack, stroke and, indeed, arteriosclerosis.
READ also: The 10 foods that are friends of the heart
Nutritious like meat, but more sustainable
Not to be underestimated is the aspect of sustainability. By now we know theenvironmental impact of intensive breeding on the planet. It is enough to make a quick comparison to know that they are only needed 60 days to be able to taste new cabbages starting from sowing, while for the breeding of cattle it will take 18 to 24 months before being able to have new meat available. Cabbages are very resistant, even to cold climates, and can be easily grown on farms or in the vegetable garden, with less water and energy expenditure than is necessary for the maintenance of cattle reared for slaughter.
How to enjoy the benefits of cabbage
La steam cooking allows the cabbage to retain the nutrients needed to lower cholesterol. The steam in fact allows not to alter too much the quality of the vegetable fibers present in the cabbages. In order for the cabbage to maintain its beneficial characteristics, cooking should not exceed 5 minutes. You can season the cabbages with oil, pine nuts and balsamic vinegar to make them even tastier and enjoy one nutritious autumn salad.
To succeed in obtaining all the health benefits guaranteed by the cabbage and vegetables of the cruciferous family, enrich your diet by consuming them at least two or three times a week, in generous portions.
Marta Albè
Photo source: wikipedia.org
