Cash In With Cabbage

Contributed by Sue Moores, M.S., R.D., Kowalski's Nutritionist.

Cabbage is an unsung food hero. It lends itself to all sorts of tasty makings. It's economical, highly versatile and can stay fresh for up to two months when stored properly in the refrigerator. Its big-time health benefits are the final (and prized) feather in its cap.

Red and savoy cabbage heads on cutting board

What's Good in Cabbage?

Body-building vitamins

There are several B vitamins in both green and red cabbage that help your body create energy from the foods you eat. One cup of chopped cabbage contains one-half of the vitamin C and K you should get in a day. Both are necessary for strong bones. Our bodies also need vitamin C for a robust immune system. It helps your body better absorb the iron in plant foods and helps make collagen, which is important for building and repairing every cell in your body. Getting an adequate amount of vitamin K has been shown to help improve insulin sensitivity in people with diabetes and may slow the stiffening and clogging of arteries.

Core-critical fiber

Most of us get less than one-half of the fiber we should in a day. Fiber is crucial to creating a healthy bacterial community in our guts. In turn, a robust microbiome influences many other aspects of our health, including how we absorb the calories and nutrients in the foods we eat. It supports memory, mental health and the strength of our immune system. It can also lower the risk of certain cancers. Fiber keeps us feeling full and our digestive processes moving along smoothly. One cup of chopped cabbage has 2 grams of fiber.

Widely protective phytonutrients

Phytonutrients are substances found only in plants. Their role is to protect plants from environmental threats or disease, and they can do the same for us. Several phytonutrients are found in cabbage. Some are anti-inflammatory, protecting cells from oxidative stress caused by factors such as excess weight, tobacco products, high alcohol consumption, poor sleep, pollution and other environmental influences. Some are protective against gastrointestinal issues, including ulcers, irritable bowel syndrome and acid reflux. Some even reduce the risk of certain cancers.

How to Get the Most from Cabbage

Researchers have found that preparation techniques can greatly influence the amount of nutrients in cabbage. Chopped or coarsely shredded cabbage retains most of its nutrients. Finely shredding it can reduce nutrient content, including phytonutrients, by as much as 75% over several hours, so it's best served immediately. Boiling cabbage results in significant nutrient loss. Preferred cooking methods are steaming, microwaving and stir-frying.

Come on around to "cooking" with cabbage. Its dividends can pay off handsomely.