Napa cabbage is an annual, cool-season vegetable. It grows best when the days are short and mild. As in cabbages, napa grows to oblate-shaped heads consisting of tightly arranged crinkly, thick, light-green leaves with prominent, pale white veins. At its core, the leaves feature a smooth, light-yellow hue.

There exist two major types of napa cabbage; Chilili and Che foo. Chili types produce cylindrical heads, measuring about 18 inches long and 6 inches wide, featuring erect, upright growing habits. Che-foo type forms compact, round head of green-blade with white-petioled leaves.

 

Napa Cabbage (Brassica rapa) also known as Chinese cabbage, pe-tsai, celery cabbage, Chinese white cabbage, Peking cabbage, won bok, Nappa (Japanese), Hokusai (Japanese), pao, Hsin pei Tsai, Chinese leaf belongs to the Brassica family; a large class of leafy/flower-head vegetables which also includes brussels sprouts, kale, cabbage, and broccoli. It is native to the Beijing region of China and is cultivated throughout the world due to its higher nutritional value. There are two major types of Napa cabbage; Chilili and Che foo. Chili types produce cylindrical heads, measuring about 18 inches long and 6 inches wide, featuring erect, upright growing habits. Che-foo type forms compact, round head of green-blade with white-petioled leaves. Since it is a cool-season vegetable it grows best when the days are short and mild. It is normally used for stir-fry, but it is also great raw in salads.

NAPA CABBAGE FACTS

Plant

Napa Cabbage is also known as Chinese cabbage is an annual, cool-season vegetable growing up to 18 inches tall and wide. It grows best in full sun, but will tolerate partial shade and prefers well-drained, nutrient-rich soil that’s high in organic matter. It grows best when the days are short and the temperature is moderate. The plant grows to an oblong-shaped head consisting of tightly arranged crinkly, thick, light-green leaves with white prominent veins. The interior leaves and the heart are yellow to ivory in color. The ribs and stem ends are much thinner than the regular green cabbage. The water content is also higher, creating a crisper and more refreshing texture. Its flavor is sweet, crunchy, and celery flavored leaf and has a slightly milder and a little sweeter taste.

It can be harvested when it reaches the desired size. A full-grown Napa cabbage is around 8 – 9 inches thick. A mature one can tolerate slight cold weather. The heads can weigh almost five pounds. It is basically used in East Asian dishes. It tastes delicious when cooked. It is also used raw in many dishes like salads.

History

It is said that this vegetable was first cultivated in China during the fifteenth century. Even in Korea, people have been cultivating Napa cabbage for centuries. This cabbage is sometimes considered as a hybridized cross between Turnip and Pak Choi.

It was introduced in the United States and other parts of the North American continent in the 19th century. Nowadays, this cabbage is cultivated throughout the world.

Minerals	Amount	% DV
Calcium, Ca	32 mg	3.20%
Iron, Fe	0.81 mg	10.13%
Magnesium, Mg	9 mg	2.14%
Phosphorus, P	21 mg	3.00%
Potassium, K	95 mg	2.02%
Sodium, Na	12 mg	0.80%
Zinc, Zn	0.15 mg	1.36%
Copper, Cu	0.105 mg	11.67%
Manganese, Mn	0.221 mg	9.61%
Selenium, Se	0.4 µg	0.73%

Vitamins	Amount	% DV
Water-soluble Vitamins
Vitamin B1 (Thiamin)	0.005 mg	0.42%
Vitamin B2 (Riboflavin)	0.027 mg	2.08%
Vitamin B3 (Niacin)	0.508 mg	3.18%
Vitamin B5 (Pantothenic acid)	0.038 mg	0.76%
Vitamin B6 (Pyridoxine)	0.04 mg	3.08%
Vitamin B9 (Folate)	47 µg	11.75%
Folate, food	47 µg	N/D
Folate, DEF	47 µg	N/D
Vitamin C (Ascorbic acid)	3.5 mg	3.89%
Fat-soluble Vitamins
Vitamin A, RAE	14 µg	2.00%
Vitamin A, IU	287 IU	N/D
Beta Carotene	145 µg	N/D
Alpha Carotene	53 µg	N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/ 

Health benefits of Napa Cabbage

Chinese cabbage has long been recognized as a health-boosting vegetable, the following outlines exactly what is on offer.

1. Heart Disorders

Napa cabbage consists of a considerable amount of vitamin B9 which is a major tool for improving the work of the human heart. It does so by removing homocysteine that is the major cause of heart attacks at early ages. It controls the level of deposition of cholesterol on the human heart, thus ensuring that our cardiovascular system is saved from various disorders.

2. Brain Health

Consuming copper-rich foods helps to stimulate higher-level thought processes and mental functioning. It is called a “brain food” because it helps to enable certain neural pathways that promote out-of-the-box thinking. Copper deficiency during growth may result in incomplete brain and nerve development. Include copper-rich foods like Napa cabbage in your diet since it contains 0.105 mg of Copper which is 11.67% of the daily recommended value.

3. Relief from Premenstrual Symptoms

Research suggests that a high intake of iron-rich foods can provide relief from premenstrual symptoms like hypertension, dizziness, mood swings, etc. As per research conducted by the University of Massachusetts at Amherst, women who enjoy an iron-rich diet have a 30 to 40 percent lower risk of experiencing PMS compared to women who consume less iron.(1)

4. Fights and Damages Diabetes

Manganese is essential to help with the proper production of digestive enzymes responsible for a process called gluconeogenesis. Gluconeogenesis includes the conversion of protein’s amino acids into sugar and the balance of sugar within the bloodstream. Though the exact mechanism still isn’t clear, manganese has been shown to help prevent overly high blood sugar levels that can contribute to diabetes.

Researchers from the Department of Internal Medicine and Biochemistry at the Veterans Affairs Medical Center tested the effects of manganese supplementation in mice that were susceptible to diet-induced diabetes and discovered improved insulin secretion, decreased lipid peroxidation, and improved mitochondrial function.(2)

5. Treatment of the Common Cold

Vitamin C contained in Napa cabbage helps to enhance the immune system of our body, which protects us from colds and coughs. It accelerates the absorption of iron and thus strengthens the body’s resistance to infection. It also fights against viruses. Napa Cabbage consists of 3.5 mg of Vitamin C which is 3.89% of the daily recommended value.

6. Fetal Development in Expectant Mothers

Calcium is one of the main elements in the body, and the skeletal system is completely constructed of it.

Throughout pregnancy, mothers are recommended to increase their calcium intake as it is not only essential for the sustenance of their body, but also for the perfect growth and development of the baby.

Receiving a sufficient amount of calcium will ensure that the baby has enough calcium to continue growing at a healthy rate. If calcium is inadequate, the baby will be forced to leech the calcium it needs from the mother’s stores. So consuming Napa Cabbage during pregnancy is highly recommended for pregnant women.

7. Helps with Joint Mobility and to Treat Arthritis

Research shows that Vitamin B3 in the form of niacinamide is effective in increasing joint mobility. Research links niacin intake with lower levels of joint pain, improved muscle strength, and fewer symptoms related to muscle or joint fatigue.

Recommended high doses of niacinamide has been seen in studies to improve flexibility and reduce swelling, allowing some people who take niacinamide to be able to cut down on standard painkillers or medications for arthritis.(3)

8. Emotional Disorders

Napa Cabbage consists of vitamin B6 which is responsible for dealing with a number of emotional disorders. The deficiency of this vitamin may affect the formation of hormones and unbalances the level of these hormones, which eventually leads to emotional disturbances. Thus, the intake of Vitamin B6-rich foods is essential to control these hormones and treat emotional disorders.

9. Strong Bones and Teeth

A maximum amount of phosphorus is required for the bones and teeth; one should make sure that you are getting a sufficient amount of phosphorus. Apart from calcium phosphorus is equally important for healthy bones and teeth. The mineral is essential during puberty stages for the growth hormone. Women too require it crucially during the pregnancy as well as menopausal stages. Phosphorus helps promote the re-mineralization of the teeth and the bones and keeps them healthy. A sufficient amount of calcium and phosphorus is required to prevent osteoporosis. However, bone growth can be hampered if the ratio of calcium to phosphorus is too high. Phosphorus helps prevent tooth decay and gum problems. Napa cabbage consists of 21 mg of phosphorus and 32 mg of calcium which is 3% and 3.20% of the daily recommended value.

10. Prevents Asthma

People suffering from chronic asthma may be able to normalize their breathing with the help of magnesium supplements that aid in relaxing the bronchial muscles and regulating breathing. Even wheezing and breathlessness can be relieved through the administration of intravenous magnesium. Regular consumption of magnesium-rich food like Napa cabbage is also one of the best options to get the required amount of magnesium through your diet.

Additional Benefits

1. Napa cabbage is an incredibly low-calorie green-leafy vegetable. 100 g fresh leaves carry just 16 calories. Along with celery, bok-choy, etc., it easily fits into the neo-class of zero calorie or negative calorie group of vegetables as oftentimes advocated by dieticians.
2. Napa is packed with many antioxidant plant compounds such as carotenes, thiocyanates, indole-3-carbinol, lutein, zeaxanthin, sulforaphane, and isothiocyanates. Also, it is an abundant source of soluble and insoluble dietary fiber. Scientific studies suggest these compounds are known to offer protection against breast, colon, and prostate cancers and help reduce LDL or “bad cholesterol” levels in the blood.
3. Fresh napa is an excellent source of folates. 100 g provides 79 µg or 20% of daily required levels of this B-complex vitamin. Folic acid is one of the essential components of DNA. Sufficient amounts of folates in the diet in anticipant mothers may help prevent neurological diseases in newborn babies.
4. Further, Napa cabbage has great levels of vitamin C. 100 g of fresh napa provides about 45% of the daily requirements of this vitamin. Regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.
5. Likewise in other cabbages, napa too has moderate levels of vitamin-K, provides about 38% of RDA levels. Vitamin-K has a potential role in bone metabolism by promoting osteoblastic activity in bone cells. Therefore, sufficient levels of vitamin K in the diet make the bone stronger, healthier and help delay osteoporosis. Further, vitamin-K also has established a role to play in the treatment of Alzheimer’s disease patients by limiting neuronal damage in their brains.
6. Napa cabbage has small levels of vitamin-A. However, it also contains flavonoid polyphenolic compounds such as carotenes, lutein, and xanthin which convert to vitamin-A in the human body.
7. As in other green vegetables, it is a good source of many essential vitamins such as riboflavin, pantothenic acid, pyridoxine (185 of RDA), and thiamin. These vitamins are essential in the sense that our body requires them from external sources to replenish.
8. Also, it is a very natural source of electrolytes and minerals like calcium, potassium, phosphorous, manganese, iron, and magnesium. Potassium is the chief component of cell and body fluids and helps in regulating heart rate and blood pressure. The human body employs manganese as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is essential for red blood cell formation.

How to Eat

• Sweet, crunchy, tasty napa cabbage can be eaten raw, added to salads, sandwiches, and burgers.
• As cabbage varieties, Napa too can be used to prepare coleslaw.
• Napa cabbage is one of the popular vegetables employed in Korean fermented dish-kimchi.
• Shredded Napa cabbage is steam cooked with rice wrapped inside plantain leaves and served with stews in Thailand and other East Asian countries.
• It is used like cabbage in stir-fries with added onion, garlic, bell pepper, and green chilies mixed with steamed rice and soy/chili/tomato sauce to prepare fried rice, egg rice noodles, chowmein, etc. in China and another East Asian region.
• Both bok choy and Napa are delightful vegetables used generously in modern-day stir-fries, soups, stuffing, etc.

How to Prepare Napa Cabbage

There are countless uses for Napa cabbage. A few of the more popular ways to incorporate the vegetable into your menu are listed below:

• Wraps: Large Napa cabbage leaves are an excellent alternative to a traditional flour or corn tortilla. They are lower in calories and higher in nutrients and provide a colorful, delicious “container” for a variety of fillings. Get creative—these wraps work with a variety of fillings: chicken salad, rice and beans, hummus and veggies, and much more.
• Slaw: Cut the cabbage leaves crosswise into shreds and then toss with green onions, cilantro, salt, pepper, lime juice, and yogurt for a tasty, nutritious coleslaw.
• Stir fry: Shredded Napa cabbage adds delicious flavor and texture to any stir fry dish.
• Asian chicken salad: Napa cabbage is an excellent base for an Asian chicken salad. Mix cabbage, cucumber, carrots, and chicken with a tangy soy dressing for a delicious meal.

Precautions

• Extending consumption of these vegetables may cause swelling of the thyroid gland, a condition known as goiter.

Selection and storage

Pests are common in leafy-cabbages. Conventionally grown Napa may have been subjected to insecticidal spray in order to evade pest infestation. Therefore, wash carefully in cold running water, soak in saltwater for around 30 minutes, and wash again in clean water.

In the groceries, purchase fresh, crispy, compact Napa cabbage. Evade those with yellow, dry, or infested and old stocks.

At home, store Napa cabbage as you would do for other greens, inside the refrigerator set at high relative humidity. Use it while farm fresh to get optimum health benefits. Otherwise, Napa should be stored inside the refrigerator for later use.

Uses of Napa Cabbage

Napa cabbage is mainly used in East Asian dishes. It tastes delightful when cooked. It is also used raw in many dishes like salads.

Napa cabbage is used in numerous cuisines, in different ways, around the world. Here are a few of its popular ways –

Stir Fry – Napa cabbage adds delicious flavor to any stir-fried dish.

Wraps – The large leaves of Napa cabbage are used to make wraps. You can use rice, beans, chicken salad, cheese, pork, beef, vegetable, and a lot more as fillings.

Soup – Like other cabbages, this cabbage can be used to make soups. It can be used in chicken soups, pork soups, vegetable soup, etc.

Asian Chicken Salad – It is an integral part of Asian Chicken Salad, which is made with Napa cabbage, cucumber, carrot, chicken, etc.

References

Show More