Cabbage
Cabbage
You know what your parents or grandparents told you… Cabbage is really good for you! Some people are not so thrilled with the taste, but if prepared well, can be quite good. Like broccoli, cauliflower, collards and kale, cabbage is known as a Cruciferous vegetable. Eating different types of cabbage — green cabbage, red cabbage, Savoy cabbage or bokchoy — boosts your intake of vitamin C and other important nutrients. If you don’t enjoy raw cabbage, you can serve it steamed, boiled or stir-fried.
Calories, Fat and Cholesterol
If you’re watching your intake of calories, fat or cholesterol, cabbage is a great food choice. According to the Centers for Disease Control, a half-cup of raw cabbage has 10 calories, 0 grams of fat and 0 milligrams of cholesterol. The same amount of cooked cabbage has 15 calories and no fat or cholesterol.
Carbohydrates, Fiber and Protein
Cabbage is also relatively low in both carbohydrates and protein. A half-cup serving of raw cabbage has 2 grams of carbohydrates, 1 gram of fiber and 0 grams of protein. That same serving size of cooked cabbage has 3 grams of carbohydrates, no fiber and 1 gram of protein. By adding ham, sausage or tofu, you can increase the protein content of a cabbage dish.
Vitamins
By eating cabbage regularly, you’ll significantly increase your vitamin C intake. Each half-cup serving of raw cabbage contains 30 percent of your recommended daily value of vitamin C, and each half-cup of cooked cabbage contains 25 percent, the CDC reports. Cabbage is also a good source of vitamin K, vitamin B6 and folate.
Minerals
Cabbage is low in sodium, with only 5 mg per serving of plain raw or cooked cabbage — approaching 0 percent of your recommended daily value. Half-cup servings of cabbage also contain 2 percent of your daily value of calcium. While a serving of raw cabbage provides 2 percent of your daily value of iron, a serving of cooked cabbage has none.
Maximizing Nutrients
You can help cabbage retain its nutritional value by following a few simple guidelines. Buy whole heads of cabbage rather than shredded cabbage, as shredded cabbage may have lost its vitamin C. Store the cabbage in sealed plastic in the refrigerator. Don’t wash, cut or shred the cabbage until right before you’re ready to use it.
Juiced, Extracted or In Broth
The juice, broth or extract has incredible cleansing properties. It’s loaded with sulfur, hydrogen, natural chlorine and iodine. While it can increase wanted gas (yikes!) it can also heal ulcers and other internal issues. Think of it as nature’s internal broom!
In addition to healing ulcers, constipation and stomach issues, when juiced, cabbage is also great for fighting gum disease and various skin eruptions. Throw in some carrots to cabbage juice and you will pump up your nutrition even more!
One cup of Brussels Sprouts, cooked, boiled, drained with no added salt has 3.98 grams protein, 56 calories and 4.1 grams dietary fiber.
Potassium – 495 mg
Phosphorus – 87 mg
Magnesium – 31 mg
Calcium – 56 mg
Iron – 1.87 mg
Zinc – 0.51 mg
Copper – 0.129 mg
Manganese – 0.354 mg
Selenium – 2.3 mcg
Sodium – 33 mg
Vitamin C – 96.7 mg
Niacin – 0.947 mg
Vitamin B1 (thiamine) – 0.167 mg
Vitamin B2 (riboflavin) – 0.125 mg
Pantothenic Acid – 0.393 mg
Vitamin B6 – 0.278 mg
Folate – 94 mcg
Vitamin A – 1209 IU
Vitamin E – 0.67 mg
Vitamin K – 218.9 mcg
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