The cabbages are considered the most nutritious vegetables in the world. Each variety has its own nutritional characteristics, but in general, cabbages are rich in mineral salts such as calcium and iron, in beneficial substances that strengthen the immune system and in fiber that prevents digestive problems.
Varieties & Nutritional Properties of Cabbage & Broccoli
Here are the main varieties of cabbage, including broccoli and savoy cabbage, and their nutritional properties.
Green cabbage
The kale hood (Brassica oleracea capitata), is particularly rich in potassium and contains good amounts of calcium and phosphorus. It is used in the kitchen for the preparation of sauerkraut, which takes place thanks to fermentation.
Red cabbage
Red cabbage or red cabbage is rich in vitamins and minerals. Its consumption is considered useful in preserving heart health. It is rich in vitamin C and beta-carotene useful for protecting coronary arteries. Contains vitamin A, which is precious for eyesight, and vitamin K, which protects against the risk of developing osteoporosis.
Chinese cabbage
The Chinese cabbage (Brassica pekinensis) is rich in vitamin A and vitamin C. It comes from the East-Asia and has many varieties. Contains mineral salts, such as potassium, folic acid and lots of water. Its calorie content is very low. Chinese cabbage is eaten both raw and cooked, in soups and salads.
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Tuscan black cabbage
The Tuscan kale is a particular variety of cabbage long and dark colored leaf. It is mainly used for the preparation of soups. It is also known as pen kale or simply black kale. In English-speaking countries, black cabbage is the ” kale “. Black cabbage is considered a food with anticancer properties, with particular reference to the protection of the colon, rectum, stomach, prostate and bladder. It has a high content of vitamin C.
Selvedge green cabbage or Romanesco broccoli
The Romanesco broccoli, also known as Roman cauliflower, Broccolo Romanesco, Romanesque cauliflower, or simply Romanesco is part of the cabbage family. It is known for its bright light green color and the perfect geometry of its buds. It mainly contains fiber, calcium and vitamin C. It can be eaten both raw and cooked. Short cooking and steam cooking preserve its properties.
Broccoli cabbage
The broccoli contains especially vitamin A, vitamin C, magnesium, calcium and phosphorus. It can be eaten both raw and cooked. Broccoli is an antioxidant and purifying food; it contains vitamin C and B vitamins.
Brussels sprouts
The Brussels sprouts contain especially potassium, calcium and phosphorus as regards minerals. Among the vitamins they contain in particular vitamin C, vitamin A and vitamin K. They have anti-anemic and detoxifying properties.
White cauliflower
The cauliflower or cabbage, is one of the most common varieties of cabbage. It has a low-calorie content and a high satiating power. It mainly contains potassium among the mineral salts but is also rich in calcium, fiber, folic acid, iron, phosphorus and vitamin C. It contains anti-inflammatory, anti-cancer and antioxidant active ingredients.
Purple cauliflower
The purple cauliflower is a cross between broccoli and cauliflower common. In Sicily we find violet cauliflower, also known as Sicilian violet. Purple cauliflower is rich in carotenoids and anthocyanins, which perform the function of antioxidants. Its use in the kitchen is very choreographic as it allows you to prepare side dishes, soups and purees with a characteristic violet color. Its richness in antioxidants helps to counteract the damage caused by free radicals.
Savoy cabbage
The cabbage contains vitamin A, vitamin C and vitamin K and minerals such as potassium, iron, calcium, phosphorus and sulfur. It has anti-inflammatory properties and is considered beneficial for digestive disorders. Savoy cabbage contains substances called indoles which would be useful for preventing tumors of the digestive and urinary tract. It is also a useful natural remedy for constipation.
How to enjoy the benefits of cabbage?
The steam cooking allows the cabbage maintains the nutrients needed to lower cholesterol. The steam in fact allows not to alter too much the quality of the vegetable fibers present in the cabbage. In order for the cabbage to maintain its beneficial characteristics, cooking must not exceed 5 minutes. You can dress the cabbages with oil, pine nuts and balsamic vinegar to make them even tastier and enjoy a nutritious autumn salad.
To be able to get all the health benefits guaranteed by the cabbage and vegetables of the cruciferous family, enrich your diet by consuming them at least two or three times a week, in large portions.
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