Savoy cabbage is free of fats, cholesterol and rich in vitamins A, K, C, and B6. It also possesses protein, fiber, iron, manganese, folate, thiamin, potassium. Savoy cabbage (Brassica oleracea var. sabauda L. Capitata Group) is a kind of cabbage that is also known as curly cabbage. Its leaves are bluish to green colored. Savoy cabbage needs well-drained soil in a cool climate to grow. It is native to Coastal Southern and Western Europe. It was originated about 1000 BC in Western Asia and Europe. Around the 16th century, Savoy was sophisticated. It is widely used in Chinese and Polish cuisines. Savoy cabbage is a plant species that also includes the food cultivars such as broccoli, kale, Chinese kale, cauliflower, and cabbage. Some common varieties of Savoy cabbage are Savoy King, Savoy Ace, Quintal D’Alsace, and Savoy Queen. The peak season for Savoy cabbage is from April to November.

Savoy cabbage is added to various recipes and cuisines. It combines well with red wine, chestnuts, spices, caraway, juniper berries, apples, sage, onions, meat, sour cream, dill fennel, and horseradish. It could be added to stews, roulades, soups, and roasted plain sprinkled with olive oil.

Plant

Savoy cabbage is a cool-season biennial vegetable that grows up to 20-60 cm high. The plant grows a compact, round–flattened or pointed head consisting of puckered, overlapped, wavy with curly leaves. The leaves feature from blue to green in color. The head of the Savoy cabbage weighs about 3-4 pounds. The plant bears the small, four-petaled yellow flowers during the summer season.

Nutritional value

Consuming 70 grams of raw Savoy cabbage, it provides 19 calories, 1.4 grams of protein, 0.07 grams of fat, 4.27 grams of carbohydrate, 2.2 grams of dietary fiber, and 1.59 grams of total sugars. The same serving size grants 40.17% of Vitamin K, 24.11% of Vitamin C, 14% of Vitamin B9, and 10.23% of Vitamin B6. The minerals such as 24 mg of Calcium, 0.28 mg of Iron, 20 mg of Magnesium, 29 mg of Phosphorus, 161 mg of Potassium, 20 mg of Sodium, 0.19 mg of Zinc, 0.043 mg of Copper, 0.126 mg of Manganese, and 0.6 µg of Selenium could also be obtained.

Health Benefits of Savoy cabbage

Savoy cabbage is free of fats, cholesterol and rich in vitamins A, K, C, and B6. It also possesses protein, fiber, iron, manganese, folate, thiamin, potassium, calcium, and magnesium. It provides a low amount of calories.  The phytonutrients found in Savoy cabbage act as an antioxidant which helps to lower the chances of cancers.

1. Gum health and teeth

A diet low in Vitamin C, A, D, and K is associated with the chances of cavities and gum disease. The intake of foods rich in Vitamins assists in the mineralization of teeth and bones. Foods rich in minerals and vitamins help to eliminate the bacteria present in the mouth. Vitamin K works with the other vitamins and minerals which prevent the bacteria that damage the enamel and cause tooth decay.

2. Promotes brain health

Vitamin K involves in the metabolism of sphingolipid which is the molecules that occur naturally which are found in the cell membranes of the cell. The study shows that Vitamin K possesses anti-inflammatory properties that prevent the oxidative stress caused due to the damage made by free radicals.  Oxidative stress damages the cells and contributes to the health ailments such as Parkinson’s. Alzheimer’s disease and heart ailments.

3. Prevents cancer

Vitamin K helps to reduce the chances of colon, prostate, nasal, stomach, and oral cancer. The study shows that a high intake of Vitamin K by liver cancer patients helps to enhance the functions of the liver. The increase in the consumption of Vitamin K helps to reduce the chances of cancer and cardiovascular conditions.

4. Treats gout

Vitamin C helps to lower the chances of gout which is a painful condition in which the big toe is afflicted. It becomes inflamed, stiff, and painful due to the excess presence of uric acid that leads to the formation of crystals in joints.

The study shows that the intake of 1000 to 1499 mg of Vitamin C regularly helps to reduce the chances of gout by 31% in comparison to those who did not intake.

5. Encounter free radicals

Vitamin C is an antioxidant that prevents the damage of free radicals, pollutants, and toxic chemicals. Free radicals result in the health ailments such as heart disease, cancer, and arthritis. The free radicals buildup in the body during the breaking down of food and when exposed to tobacco, smoke, or radiation.

6. Absorbs minerals

The body should function properly to absorb the nutrients from food; the digestive system should absorb the nutrients from the food. The cells absorb the nutrients and vitamins which reduce the inflammation and risk of disease in the body. The intake of Vitamin C with iron raises iron absorption in children and adults.

7. Healthy heart

Vitamin B helps to reduce the homocysteine levels in the blood. Homocysteine helps to increase the chances of strokes and heart attacks.  It helps to maintain the homocysteine levels and has a positive effect in the metabolizing process of minerals as well as antioxidant activities. The studies show that a high intake of folate reduces the chances of cardiovascular diseases in comparison to those who intake low. The research shows that the supplements of Vitamin B12 can reduce the chances of cardiovascular disease and also protects from a stroke.

8. Pregnancy

Folate is a vital vitamin for a healthy pregnancy. The deficiency of folate during pregnancy results in neural tube defects such s anencephaly, spina bifida, heart complication, and limb malformations. Folate acts as a coenzyme in the single carbon transfers for the metabolism of amino acids and the synthesis of nucleic acids. Folate is essential for copying DNA and forming new cells. Sprouted beans, leafy greens, citrus, and avocados are foods rich in folate.

9. Assist digestion

Both fibers are required for digestion. Insoluble fiber provides bulk to stool. It also speeds up the time to pass out the waste which prevents bloating, indigestion, and constipation. Soluble fiber absorbs the water convert it into a vicious and gelatinous substance and ferments bacteria in the digestive tract which also enhances digestion. Fiber requires water for performing effects. So one should drink plenty amount of water for digestive relief.

10. Treats diabetes

The soluble fiber helps to slow down digestion and maintains the level of blood sugar. It enhances the sensitivity of insulin and controls the spikes of blood sugar and conditions such as diabetes. There is an inverse relationship between glucose levels in dietary fiber and blood. The high intake of fiber prevents the resistance of insulin which is formed from the rising levels of glucose.

How to eat

• This cabbage could be steamed and served with fish.
• Sauté Savoy cabbage boiled potatoes, onions, and garlic.
• Stuff rice, potatoes, ground meat in the leaves.
• It could be added to the minestrone.
• Sauté cabbage with spaetzle and bacon.
• Shred cabbage with carrots; season it with apple cider vinegar, sugar, salt for making Coleslaw.
• Sauté cabbage, onions, bacon, and toss with the egg noodles.
• Savoy cabbage could be added to various recipes.
• It combines well with red wine, chestnuts, spices, caraway, juniper berries, apples, sage, onions, meat, sour cream, dill fennel, and horseradish.
• It is used in roulades, stews, soups, and roasted plain sprinkled with olive oil.
• It could be used as a wrap for stuffing.
• This vegetable could be consumed raw, steam, pickle, sauté, stew, or braised.
• Cabbage and bean curd are predominant for Chinese cooking.
• It is apparently featured in Polish cuisine.
• In Ethiopia and India, cabbage is added to braises and spicy salads.
• In Romania and Hungary, cabbage is featured as a vital ingredient.

References

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