Benefits of Cabbage and Cruciferous Vegetables – A Healthy Cabbage Soup Recipe

Cabbage is an autumn and winter vegetable with layered leaves, belonging to the cruciferous family. White and red cabbage, broccoli, cauliflower, black beet, ornamental cabbage (kale) and Brussels sprouts are included. As a group, these vegetables are very healthy. We will explain their benefits, uses and role in cancer treatment and share a healthy cabbage recipe.

What are the benefits of the cabbage family?

Fruit and vegetable consumption undoubtedly benefits health. A vegetable-rich diet can protect against obesity, diabetes, cardiovascular disease and cancer in particular.

1. Protection against radiation

Some cancers are known to result from natural radiation sources, such as radon. For millions of years, humans and other organisms have been exposed to cosmic rays and radiation from natural radioactive substances in the earth.

Small amounts of radioactive substances in air, water and all plant and animal foods enter through breathing and digestion, accumulating in organs over time.

A compound in cabbage and other crucifers, called 3,3'-diindolylmethane (DIM), improved short-term survival in some radiation-exposed animal studies. DIM-injected mice had higher blood cell counts, including red cells, white cells and platelets.

2. Cancer prevention

Sulforaphane is another cabbage compound investigated for possible cancer risk reduction. Research over the past 30 years consistently associates crucifer consumption with lower cancer risk.

The compound coloring red cabbage and other red or purple fruit, anthocyanin (anthocyanin), has slowed cancer cell proliferation in laboratory studies. However, this has not yet produced meaningful results for human cancer prevention or treatment. The world’s longest-lived populations include Okinawans, whose principal dietary food is local purple sweet potatoes. This raised the question of whether anthocyanin explains their longevity. However, they share many other longevity-related features: activity, eating little, strong social ties and a vegetable-rich diet.

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3. Cardiovascular health

American Journal of Clinical Nutrition recently published a study examining cardiovascular mortality in relation to flavonoid (flavonoid)-rich food intake. The findings suggest that the high content in cabbage of polyphenol content may reduce cardiovascular risk by reducing clot formation (blood-thinning effect) and lowering blood pressure.

4. Immune and digestive systems

Pickled cabbage provides probiotics , whose positive immune and digestive effects are known. Pickles, however, risk high salt intake; choose homemade versions with very little salt if possible. Beneficial bacteria add flavor through acidity and produce fermentation enzymes that facilitate intestinal absorption of vitamins and minerals. Cabbage’s fiber also helps prevent constipation and maintain healthy digestion.

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Recent research shows that fiber-rich diets may regulate immunity and chronic inflammation , reducing the risk of associated conditions such as cardiovascular disease, diabetes, cancer and obesity.

5. Weight control

Cabbage and crucifers help weight loss because they are very low-calorie and high-fiber.

What nutrients does cabbage contain?

1 serving of cabbage (75 grams) contains:

• 17 calories
• 4 grams carbohydrate (including 1 gram fiber and 2 grams sugar)
• 1 gram protein

Half a cup of cooked cabbage provides 30-35 percent of daily vitamin C needs.

Also:

• 81.5 micrograms vitamin K
• 11 milligrams magnesium
• 22 micrograms folate
• small amounts of vitamin B-6, calcium, potassium and thiamine.

Cabbage also contains antioxidants choline, beta-carotene, lutein and zeaxanthin, and flavonoids kaempferol, quercetin and apigenin.

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Mexican-style cabbage soup recipe

Cabbage Soup Recipe

Ingredients:

• Half an onion
• 1 carrot
• 1 celery stalk
• 1 each red and green pepper
• 4-5 garlic cloves
• 1 dinner plate of cabbage (mixed varieties or one type)
• 1 bowl broccoli
• 2 tablespoons tomato paste
• 1 bowl boiled dried black or white beans
• 2 tablespoons parsley
• Half a lemon
• 1 teaspoon cumin
• 4 tablespoons olive oil

Cabbage Soup Preparation: 20 minutes

1. Heat 4 tablespoons olive oil in a large soup pot over medium heat. Chop and add onion, carrot, celery, peppers and garlic; stir frequently until soft for 10-12 minutes. Chop and add cabbage and broccoli, cooking until slightly softened, approximately 10 more minutes.
2. Add tomato paste, cumin and optional hot pepper flakes; Cook while stirring for 1 more minute. Add water, beans and half a teaspoon of salt. Uncover and bring to a boil over high heat. Reduce heat, partly cover and simmer a few more minutes. Turn off heat and add parsley and lemon juice. Serve optionally garnished with cheese, yogurt and/or avocado.