Although commonly referred to as, a leafy green, cabbage can also come in red or purple varieties. Cabbage is a member of the cancer-fighting cruciferous vegetable group which also contains broccoli, brussel sprouts, cauliflower, and kale. This densely-leafed veggie has enjoyed a long history among farmers and hobby gardeners alike.

Historical records suggest that it was domesticated in Europe before 1000 BC, but the exact country and period are still debated. Plant historians do know, however, that the savoy varieties were not crossbred until somewhere during the 1500s. 

Despite cabbage’s propensity to fall prey to crop pests (because even insects highly revere this crop) it has evolved as a favorite vegetable for cultures around the world. Surviving documents show that the Ancient Greeks and Romans both liked this vegetable. However, they believed if planted by grape vines it would make the grapes smell bad (no scientific evidence proves this interesting belief).

During the Middle Ages cabbage became extremely popular; it was even depicted in several illuminated manuscripts;  both Kings, including King John II of France as well as the common people regularly ate cabbage.

One cup of chopped raw cabbage contains 22 calories.  This low caloric count is excellent for those looking to lose weight or maintain their current weight.  These 22 calories contain 16 milligrams of sodium as well as 5 grams of carbohydrates.

Within these carbohydrates are 3 grams of naturally occurring sugars and 5 grams of dietary fiber, 9% of the body’s recommended daily allowance (RDA).  Cabbage exists as a fat and cholesterol-free food.

Vitamins Found in Cabbage

As a member of the cruciferous vegetable family, research suggests that cabbage is a cancer-fighter when eaten regularly.  This leafy green veggie offers significant levels of both vitamins K and C.  Vitamin K plays a crucial role in allowing blood to clot; without enough of this vitamin, minor cuts can turn into a major issue. 

This vitamin also assists the body in building and maintaining healthy bones; it works to prevent bone fractures.  Vitamin C supports the immune system; it works within the body as an antioxidant and scavenges free radicals.  If left unchecked, free radicals can contribute to both chronic diseases as well as certain forms of cancer. 

A single serving of raw cabbage contains 85% of the RDA of vitamin K and 54% of vitamin C.  Other vitamins present at 10% of the RDA or less include folate, B6, pantothenic acid, niacin, riboflavin, and vitamins E and A.  Cabbage offers most of the B-complex family, which is important for metabolizing energy in the body.

Minerals Found in Cabbage

Cabbage offers a solid mineral profile.  Manganese is present at 7% of the RDA followed by both calcium and potassium, both at 4%.  Manganese plays a vital role in bone production. It is also an essential component in forming collagen; proper skin health relies on this mineral.  Studies support its ability to heal skin after exposure to UV light.

Calcium is crucial to both bone health and proper pH levels in the body. Besides, just building and maintaining teeth and bones, calcium works in the body to regulate its acid/alkaline balance.

Potassium on the other hand helps to regulate blood pressure. Other minerals at lesser RDAs include iron, magnesium, phosphorus, sodium, zinc, and copper.

Other Compounds Found in Cabbage

Although cabbage offers antioxidant vitamins, several other compounds likely contribute to its ability to fight cancers.  Studies show that diets rich in cabbage consumption may stave off colon and breast cancers.  This is likely due to the high instances of compounds including bioflavonoids, monoterpenes, and indoles.

Savoy cabbage is particularly high in sinigrin, which is a glucosinolate that works in the body to inhibit cancer cell growth, especially in the bladder, colon, and prostate. These compounds are known to inhibit cancer cell growth and destroy free radicals throughout the body.

How To Select & Buy Cabbage  

Cabbage is a cool weather crop.  As such, it prefers to be stored in cool, dry places.  It can last for several weeks in the refrigerator; many people successfully store cabbage in cellars as well. It’s important to keep the storage free from humidity as exposure to moisture can hasten the spoilage process. 

Before storing, discard any outer leaves that appear loose, limp, or discolored.  The leaves should appear crisp and firm around the cabbage. Cabbage should be washed directly before use.  Avoid washing cabbage and then storing it; water can seep into the densely packed leaves and begin to rot the vegetable from the inside out.

Cabbage heads should be heavy for their size, and the leaves should be densely packed in either a circular or oval pattern depending on the type of cabbage.  Already shredded cabbage should be dry—avoid any wet or slimy-looking bagged cabbage.

Cabbage Serving suggestions

Having been cultivated for centuries, cabbage enjoys a wide variety of preparation methods.  Perhaps one of the most favorite preparation methods for cabbage is fermentation.  Fermenting cabbage not only exponentially increases its shelf-life, but it also creates a rich source of probiotics and other extremely healthy compounds for the body. 

Fermented cabbage dishes include sauerkraut and kimchi.  Cabbage can also be steamed, sautéed, stewed, or braised.  Many people enjoy this leafy green raw in coleslaw or shredded in salads or added to sandwiches as well.  Cabbage rolls are another favorite, both in Asian and European cuisines.

  Cabbage leaves can be stuffed with a variety of delicious options, including more cabbage!  Cabbage can also be added to any dish with traditional lettuce for a crunchier alternative.

Five Fun Cabbage Facts

1.       There are many types of cabbage (over 100) including green, red, purple, Chinese, and Napa varieties.

2.       “Cabbagehead” is an insult directed towards a thick-witted person.

3.       Cabbage juice has long been a home remedy for stomach ailments, particularly ulcers.

4.       Cabbage is considered a staple food in both China and Poland.

5.       People created purple dyes from purple cabbage.