Red Cabbage, as the name suggests has a bright red hue which is caused due to the pH value of the soil, caused due to the high acid content. The dark pigment of this vegetable is packed with flavonoids, which are extremely good for your health. The high amounts of sulfur present in this cabbage render a pungent smell and peppery flavor.
Red Cabbage is extremely good for your health owing to the high amounts of antioxidants, vitamins, and minerals. It offers numerous benefits to our body right from improving eyesight, prevention of bone-related diseases, and shielding the body against infection-causing bacteria. The red color pigment has many potent agents to prevent many types of cancers.
| Red Cabbage Quick Facts | |
|---|---|
| Name: | Red Cabbage |
| Scientific Name: | Brassica oleracea |
| Origin | Origins are strictly European |
| Colors | Origins are strictly European |
| Shapes | Standard round to flattened or pointed |
| Taste | Faintly peppery taste |
| Calories | 22 Kcal./cup |
| Major nutrients | Vitamin K (29.75%) Vitamin C (28.67%) Vitamin B6 (13.00%) Manganese (7.26%) Iron (6.25%) |
| Health benefits | Normalizes bowel movements, Sugar level, Premenstrual Syndrome, Bone Mineral Density, Alzheimer’s disease, Ulcers, Eye Health, Premature Aging, Weight Loss Aid, Cancer Prevention |
Red cabbage scientifically known as Brassica oleracea is also called blue kraut, purple cabbage, or red kraut. It is a multi-layered vegetable from the Brassicaceae family and Brassica genus and is closely linked to broccoli, brussels sprouts, and cauliflower, and savoy cabbage. It can be found in America, Northern Europe, and parts of China. It isn’t clear about the exact development of its native location is, however it is a sprout of the traditional cabbage species. It has dark red/purple leaves. The plant normally changes its color according to the pH value of the soil. Leaves normally grow more reddish in acidic soil, more purple in neutral soils, and greenish-yellow colored cabbages in alkaline soil.
Plant
Red cabbage is a biennial plant grown as an annual vegetable crop. It is normally 40–60 cm (16–24 in) tall in the first year, and 1.5–2.0 m (4.9–6.6 ft.) tall when flowering begins. It is a seasonal vegetable that grows well in cool weather. It prefers well-drained, nutrient-rich soil that’s high in organic matter. Roots are usually thin taproot and cordate (heart-shaped) cotyledons. Leaves are ovate (egg-shaped) with a lobed petiole. The inflorescence is an un-branched and unspecified terminal raceme measuring 50–100 cm (20–40 in) tall, with flowers that are yellow or white. Each flower has four petals set in a perpendicular pattern. The rich red color of red cabbage is because of its concentration of anthocyanin polyphenols. Additionally, the juice of red cabbage is used as a homemade pH indicator, which turns red in acid and green/yellow in basic solutions.
Fruit
Red cabbage is a healthful and delightful vegetable that is very popular all through the world for a number of reasons. A cabbage head is normally 0.5 to 4 kilograms (1 to 9 lb) in weight. Leaves of the red cabbage are usually Dark red/purple-colored. With thicker leaves that have a faintly peppery taste, red cabbage has a tendency to keep longer than its green cousin. Cabbage pod is a silique that opens at maturity through dehiscence to disclose brown or black seeds that are small and round in shape. Just like green cabbage, it can be used raw or cooked. Its sweet-spicy flavor and billing color make it delicious in several dishes. Red cabbage normally turns pale blue as soon as heated. To hold its lively red color throughout cooking, add a few amounts of vinegar or lemon juice, or cook the vegetable along with acidic ingredients such as apples or wine.
History
Red cabbage’s origins are exactingly European. Hard-heading types of cabbages is believed to have been first produced in Europe by Nordic and Celtic cultures. The round-headed form is the oldest of the hard types of cabbage but it is only one described first during the 16th century. Around 600 B.C. wild cabbage was brought to Europe by groups of Celtic wanderers. Red cabbage dates back to 1570 in England; however, it was introduced to all of Europe by the Romans during the 14th century. It was used mainly by peasant families as food for both human and livestock consumption during the 14th century. During the 18th century Red cabbage first appeared in an aristocratic culinary setting and it is now grown internationally and traded throughout all hemispheres.
Health benefits of Red cabbage
Red cabbage has 10 times more vitamin A and twice as much iron as green cabbage. Regular intake of red cabbage will help you to remain healthy and active.
1. Cancer Prevention
Red cabbage plays an important role in cancer prevention due to the presence of high levels of antioxidant components as a preventative measure. Antioxidants are actually substances that can neutralize free radicals that are the harmful byproducts of cellular metabolism. These free radicals are actually liable for numerous serious diseases, like heart disease, cancer, and many more. As mentioned previously red cabbage is rich in antioxidants like anthocyanins and indoles. The rich coloring is proof of just how powerful these vegetables are for your overall health. Research shows that Indoles present in red cabbage have been related to reducing breast cancer in women. Additionally, Vitamin A is also related to reducing the chances of lung cancer.(1), (2)
2. Weight Loss Aid
Red cabbage is very low in calories and high in dietary fiber and is full of essential vitamins and minerals. Consumption of red cabbage will make you feel full and take care of your nutritional requirements, without encouraging you to eat more food or overeat from empty calories. So this can be an excellent addition to your daily diet in case you are attempting to lose weight, maintain a diet regimen, or just increase your intake of calories.(3)
3. Premature Aging
Numerous features of red cabbage make it ideal for making you young. Different antioxidants that are present in Red cabbage help to protect you from the effect of free radicals in terms of serious disease. Apart from that, it will also help to reduce the aging sign which occurs because of free radicals. It also helps to keep skin tight, fresh, and flexible, reducing age spots and wrinkles which occur as we grow old. Additionally, a considerable amount of vitamin A present in Red cabbage is valuable for the regrowth of skin cells, skin health, protection from sun damage, and elasticity of the skin.(4)
4. Eye Health
Vitamin A is not only good for your skin, but also for the eyes. Macular degeneration and cataract formation can be prevented with the regular consumption of Vitamin A-rich foods regularly. Vitamin A can also be converted into beta carotene that is essential for sustaining eye health as you grow old.(5)
5. Ulcers
Amino acid namely glutamine which is present in huge amounts in red cabbage is beneficial for decreasing inflammation as well as pain related to ulcers in gastrointestinal systems. Regular consumption of red cabbage juice is the best remedy for such conditions and also has been used as a home cure for a very long time.(6)
6. Alzheimer’s disease
Alzheimer’s disease is mainly noticed as we grow old. Different research has been done to find preventative measures and cures for this disease for several years. Red cabbage is discovered to be very powerful in protecting the cognitive activity of people. The development of a particular type of plague is in fact the main reason for the cognitive loss in those patients. Anthocyanins found in red cabbage definitely decrease the occurrence of this plaque, safeguarding the brain against this awful disease.(7)
7. Bone Mineral Density
A high concentration of certain minerals present in red cabbage makes it one of the best vegetable options to guarantee healthy bone growth and development. Red cabbage consists of a considerable amount of magnesium, calcium, manganese as well other essential minerals which are essential for proper growth and development of bones and also prevents many bone-related problems like arthritis, osteoporosis, and various types of inflammation.(8)
8. Premenstrual Syndrome
Vitamin B6 present in red cabbage has an important part to play in the treatment of premenstrual syndrome occurring in women. Pyridoxine is reduced throughout this period, therefore leading to loss of sex drive, moodiness, and other problems. For such a situation, the consumption of a diet rich in Vitamin B6 is the most effective solution.
9. Sugar level
Red cabbage consists of a considerable amount of manganese that showed efficiency in controlling the level of sugar which further prevents the incidence of certain diseases like diabetes. Manganese regularizes insulin synthesis and secretion, and the unpredictable drops in blood sugar can be better regulated, offering normal and practical life for diabetics.
10. Regularizes bowel movements
Red cabbage consists of Dietary fiber which helps to boost the weight and size of stool and softens it. The large stool is easier to pass, lessening the chance of constipation. In case you have watery stools, fiber helps to solidify the stool since it absorbs water and adds bulk to the stool.
13. Increase metabolism
Vitamin B complex is the co-factor of some metabolic enzymes and they keep the normal metabolism occur inside the cells. The absence of these vitamins will give a bad effect on the whole body. Metabolism is the main process of energy production and you can imagine what will happen if we don’t have enough energy to do our activities. Red cabbage certainly provides us with an abundant amount of vitamin B complex.
15. Purify the blood
Sulfur has the ability to detox or purify the blood from toxic or harmful substances. It also enhances liver function to get rid of that harmful toxin. Try to consume red cabbage daily and feel the difference when your body gets detoxified. You will feel better and lighter body also a clearer mind.
16. Reduce the symptoms of arthritis
Arthritis or known as rheumatoid arthritis is a disorder that is the symptoms of autoimmune disease. People who suffer from arthritis will always feel pain in the joint and they need regular medication. Red cabbage contains high anti-inflammatory properties that can reduce inflammation in joints and reduce pain. It is good news for arthritis patients.
18. Reduce infection
By improving immune system function, red cabbage also can help to reduce infection. Red cabbage contains some amount of Glucosinolates that can protect the tissue and organ from infection especially is caused by microorganisms.
19. Fasten wound healing
The Greeks and Romans believed that cabbage can be used to treat external wounds. Just wrap the cabbage on the wound and it will heal faster. This benefit is true since red cabbage contains anti-inflammatory properties that can reduce inflammation on the wound and also antioxidant that promote the regeneration of the skin.
20. Keeping normal cholesterol level
Fiber can not only promote healthy digestion but it also reduces cholesterol levels within the blood. Fiber can block the cholesterol from entering blood vessels or arteries wall and prevent arteries thickening or atherosclerosis. So, by consuming red cabbage regularly, you give better protection to your cardiovascular system
21. Lower blood pressure
Red cabbage contains some amounts of potassium that can help to maintain normal blood pressure. As we know that hypertension is one of the serious health problems that is suffered by most people nowadays and people who suffer from hypertension must choose their food well. Red cabbage is not only delicious but it can be a great snack and food for hypertension patients.
22. Promotes shiny hair
The sulfur content in red cabbage can purify the blood and enhance nutrient absorption by the hair roots. Consuming red cabbage regularly can give awesome aid to your hair by making it shiny and glossy.
23. Prevent anemia
Red cabbage is a good source of iron that can prevent the body from anemia. Anemia is a condition when the body lack of red blood cells and oxygen transport which results in a weak body and low stamina.
24. Strengthen bones
Calcium is important in maintaining bones strength, by consuming red cabbage you have to provide your body with some amounts of calcium that can keep the bones mass and density also prevent osteoporosis.
25. Relieve stress
Red cabbage contains magnesium which is best to cure depression and stress. Magnesium play important role in nerve function and trigger the brain to release several neurotransmitters which give a calming effect and reduce depression.
26. Cure headache
Drinking red cabbage smoothies is believed can reduce and cure headaches. Just mix some red cabbage with some blueberry, frozen banana, milk or yogurt then blend it as smoothies. Drink it before you go to bed and feel the benefits. The magnesium and other nutrients contained in red cabbage smoothies can calm the nerve in the brain and reduce pain sensation within the head.
27. Maintain healthy nails
Red cabbage can be called a beautiful food since it gives lots of wonderful benefits for skin, hair, and even nails. Yellow or broken nails are a sign that your body may experience a lack of magnesium. Consuming red cabbage regularly can help to maintain your nail and make them more beautiful. The sulfur content of red cabbage also contributes to keeping your beautiful nails.
28. Relieve upset stomach
If you feel uncomfortable and don’t wanna eat anything, try to eat red cabbage. It gives a good feeling to your stomach and can reduce nausea after you consume it. Just mix it with other ingredients as a salad or just eat it as a side dish while you eat another meal.
29. Treat acute and chronic gastritis
Anti-inflammatory properties in red cabbage can treat stomach ulcers and fasten its healing process. It protects the stomach lining from stomach acid which can make the ulcer worst. Consuming red cabbage in some amount during the day will make your stomach feel better.
30. Maintain a healthy brain
The brain is one of the most important organs in the body. Brain damage or any problem that occurs in the brain can be so serious. Red cabbage contains some minerals such as magnesium and manganese which contribute to brain cell protection and maintain healthy nerve function. Consuming red cabbage regularly can also keep the body from having magnesium deficiency which leads to several nerve problems.
31. Prevent chronic eye disease
Red Cabbage Health Benefits are also best for preventing eye disorder. If you want to have a bright eye and stay away from any eyes disorder, just include the red cabbage in your meal. Red cabbage contains high anthocyanins and vitamins that protect the eyes from damage and improve vision. According to a study, people who consume red cabbage regularly have better vision compared to those who consume a lack of vegetables and fruit in their diet.
32. Elixir of Youth?
Red cabbage can indeed keep you looking youthful through many of its compounds. For instance, antioxidants help to lessen the aging signs that can result from free radicals. They likewise keep the skin tight, fresh, and supple. Moreover, the generous amounts of vitamin A in red cabbage are great for healthy skin, the regeneration of skin cells, sun damage protection, and overall elasticity. Red cabbage is also loaded with sulfur, an element needed for keratin production, a protein that creates strong, healthy hair, nails and skin.
33. Immune System Support
Vitamin C is also in abundance in red cabbage, which is a key antioxidant that supports our immune system. It triggers the action of white blood cells, primary defenders of the immune system. Vitamin C is also needed in the creation of collagen, which is responsible for keeping our bodies and cells intact. A single portion of red cabbage has over 50% of our daily recommended allowance.
34. Alzheimer’s disease Protection
Red cabbage studies have established it to be very good at protecting the cognitive activity of individuals. Anthocyanins in red cabbage are known to lessen the occurrence of plaque that causes Alzheimer’s disease, as it shields the brain against this terrible condition. Anthocyanins along with vitamin K (also found in red cabbage) aid brain function, and prevent nerve damage, so adding more to your diet could help shield against Alzheimer’s disease.
35. Soft And Nourished Skin
Vitamin A again, in red cabbage helps in making the skin soft, supple and nourishes it from deep within. It is a natural moisturizer that also provides good health and beauty to the skin that you always desired.
36. Flushes Free Radicals
The vitamin C in red cabbage is popularly also a powerful antioxidant that prevents as well as destroys all kinds of free radicals in the body that causes cell damage and leads to both aging of the skin as well as cancer in extreme cases. This is one benefit you would want for the well-being of the body.
37. Prevention Of Osteoporosis
Well again, red cabbage is one of the best sources for calcium to the body. This helps in strengthening of the bones and thus prevents issues of osteoporosis that come along with age especially in women. Taking red cabbage regularly will strengthen the bones as well as the teeth.
How to Eat
- Red cabbage is frequently used raw for salads and coleslaw.
- It can also be eaten cooked.
- It can be a traditional supplementary side dish paired along with several German meals—most probably, Sauerbraten.
- It can be spiced and served as an accessory to a seasonal roast goose at Christmas.
- They are boiled, steamed, pickled, and stir-fried.
- German sauerkraut and Korean kimchi are made from fermented cabbage.
- Outer leaves are stuffed and used to wrap other foods just before baking or braising.
- It is frequently pickled fresh and made into sauerkraut.
- Red cabbage is used as a natural dye for cloth or food.
Tips to Select and Store Cabbage
To get the most out of cabbage, you must first choose the best ones from the market. Here’s how to pick good cabbages:
- Cabbages are available all year round in supermarkets. Look for ones that are large, dense, and firm. They should have colourful leaves that are crisp and shiny without bruises, blemishes or insect bites. They must also feel heavy for their size.
- Tightly packed leaves at the bottom of the cabbage indicate freshness. If they are starting to separate from its stem, the cabbage is old. Don’t buy it if it seems old.
- Shredded cabbage or which is already cut in half should be avoided as they would have lost their Vitamin C content.
- To retain their freshness and Vitamin C level, it’s essential to keep them cold in a refrigerator.
- Cabbages that are stored in plastic bags in a refrigerator can be stored for a week or two.
- Cabbages with loose leaves will not last too long and are best stored in a cool dark place.
- In case you need half a cabbage, the other half should be wrapped in a plastic bag with some water sprinkled on the cut side and refrigerated.
- Another way to store cabbage effectively is to freeze it. First, shred the cabbage and blanch the shreds for two minutes. Filter out and freeze the shreds in an airtight container.
How to Cook Cabbage
You can include cabbage in soups, salads and casseroles. It can be boiled, fried, stuffed, steamed or even eaten raw. Here are some healthy ways to cook cabbages:
- A simple cabbage dish can be made by boiling some water and adding chopped cabbage to it. Add sugar and sprinkle some meat seasoning and simmer for 35 minutes.
- Grated cabbage can be cooked in milk for 3 to 4 minutes and seasoned with pepper and salt.
- A low-calorie cabbage dish involves cooking cabbage leaves in a mixture of mustard and cucumber juice. Steamed cabbage and other vegetables can be diced and added to it. Cook until the cabbage is a little crispy.
- Shred red cabbage into fine pieces and add sliced apples and a bit of vinegar. Cook for 1 minute.
- To make stuffed cabbage rolls, remove the core and stuff it with vegetables of your choice. Cook for 3 minutes until it is soft and serve with a spicy sauce.
- For a quick and delicious dish, stir-fry sliced cabbage with ginger, garlic, chillies and a bit of soy sauce.
Are There Any Side Effects of Eating Cabbage?
Cabbages also have a few side effects like any other vegetable, some of them include:
Precautions
- It is recommended to stay away from red cabbage in case you suffer from hypothyroidism.
- Babies frequently develop colic in case if their mothers consume cabbage, so most doctors recommend not consuming red cabbage while pregnant.
References
