19. CABBAGE

                                                           CABBAGE

Nutrition in 100 gm
Energy: 13 kcal
Carbohydrates Sugar	2.81 gm 1.18 gm
Dietary fibre	1 gm
Fat	0.2 gm
Proteins	1.5 gm
Water	89.30 gm
Vit. A	4468 µ gm
Vit. B1 (Thiamin)	0.04 mg
Vit. B2 (Riboflavin)	0.07 mg
Vit. B3 (Niacin)	0.5 mg
Pantothenic acid (B5)	0.088 mg
Vitamin B6	0.194 mg
Folate (Vit B9)	66 µ gm
Vitamin C	45 mg
Iron	0.8 mg
Phosphorus	37 mg
Calcium	105 mg
Magnesium	19 mg
Potassium	252 mg
Sodium	65 mg

Cabbage is mostly eaten cooked but if it is over cooked it tastes horrible. Cabbage is also eaten raw in salads. It contains hydrogen sulphide which is activated when cabbage starts becoming soft as it is heated. This gives the smell and flavour. Adding a piece of bread to the water while cooking may reduce the smell. There are different types of cabbages like green cabbage, red cabbage, white cabbage, etc.

All types of cabbages have some dietary fibre: insoluble cellulose and lignin in the ribs and structure of the leaves. Depending upon the type cabbage has little vitamin A, vitamin B folate and vitamin C. Raw cabbage also contains natural chemicals like dithiolthiones and glucosinolates.

Red cabbage is best eaten cooked since raw red cabbage has anti-nutrient enzyme that splits the thiamine molecule. Due to this the vitamin is no longer nutritionally useful. This thiamine inhibitor is inactivated by cooking.

Some people throw away the outer green leaves of cabbage. This is wrong because these green leaves have maximum nutrients.

Benefits:

1. Cabbage reduces the risk of certain types of cancer. Naturally occurring chemicals in cabbage prevent the formation of carcinogens in the body or block the cancer causing substances from reaching or reacting with sensitive body tissues. They also stop the transformation of healthy cells to malignant ones.

2. Cabbage has folate which is good for pregnant mothers.

3. Cabbage lowers the risk of heart attack due to the presence of folate and vitamin B6.

4. Youthfulness: Eat fresh leaves of cabbage to remain young.

5. Cold: Include cabbage in your diet to control cold and cough.

Dangers:

1. Cabbage has goitrogens which increases the risk of enlargement of thyroid glands (goiter). But cabbage is not harmful to healthy humans. People who have thyroid problem should keep away from cabbage.

2. Some people have gas trouble on eating cooked cabbage. The bacteria in the intestine attack the indigestible fibre in cabbage producing gas.