October is cabbage harvest month. This vegetable occupies a worthy place in the diet of any vegetarian and deserves to be given special attention. We will look at the main types of cabbage and their endless benefits.
Savoy cabbage is shaped like a ball with corrugated leaves. Thanks to polyphenolic compounds, it has powerful antioxidant properties. Savoy cabbage is rich in vitamins A, C, E and K, as well as B vitamins. It contains the following minerals: molybdenum, calcium, iron, potassium, zinc, magnesium, manganese, phosphorus, selenium, some copper, as well as such amino acids like lutein, zeaxanthin and choline. Indole-3-carbinol, a component of savoy cabbage, stimulates the repair of DNA cells. Savoy cabbage is a good choice for salads.
One cup of this cabbage contains 56% of the recommended daily allowance of vitamin C. The same volume of red cabbage contains 33% of the daily allowance of vitamin A, which is necessary for healthy vision. Vitamin K, the deficiency of which is fraught with osteoporosis, atherosclerosis and even tumor diseases, is also present in cabbage (28% of the norm in 1 glass).
For residents of the northern regions, including Russia, it is considered the most useful, since it is a product characteristic of growing in our latitude. In addition to vitamin C, it contains beta-carotene, B vitamins, as well as a rare vitamin-like substance – a vitamin that prevents and soothes stomach ulcers (does not apply to sauerkraut).
One cup of raw kale is: 206% of the recommended daily intake of vitamin A, 684% of the RED of vitamin K, 134% of the RED of vitamin C, 9% of the RED of calcium, 10% of the RED of copper, 9% of the RED of potassium, and 6% of the RED of magnesium. All this at 33 calories! Kale leaves contain omega-3 fatty acids that are important for our health. The powerful antioxidants in kale are kaempferol and quercetin.
Chinese cabbage, or bok choy, contains anti-inflammatory compounds, including thiocyanate, an antioxidant that protects cells from inflammation. Sulforaphane significantly improves blood pressure and kidney function. Bok choy cabbage contains vitamins B6, B1, B5, folic acid, vitamins A and C, and many phytonutrients. One glass has 20 calories.
By right, broccoli occupies a leading position among vegetables. The top three countries for broccoli production are China, India and the United States. Broccoli alkalizes the body, detoxifies, promotes heart and bone health, and is a powerful antioxidant. It is excellent both in the form of raw salads and in soups, stews and casseroles.