WHY CABBAGE IN MY DIET PLAN

cabbage

 INTRODUCTION: This as you know is a  leafy green vegetable. It is said to belong to the Brassica family, otherwise known as cruciferous vegetables,

Cabbage 

according to agriculturalists. It is consumed all over the world due to its health benefits; it could either be consumed raw or cooked; but it is mostly used in salads and low carb diets.  Most people especially in developing nations consume it,  because of its crunchiness and because it makes certain meals like jellof rice,  fried rice or spaghetti yummier  or more pleasant to eat, not necessarily knowing the health benefits. It is rich in vitamins, minerals and antioxidants.

Here however, is why, you must continue eating cabbage, and if you weren't before,  you must learn to incorporate it in your diet plan. I believe, the first health benefit about cabbage that strikes people generally is that,  it contains vitamins, but what type of vitamins and antioxidants it contains and how healthy it's consumption is to the body is the purpose of this post.

HEALTH BENEFITS OF CABBAGE:

(1) RICH IN FIBER: cabbage is very rich in fiber, and fiber rich foods act as roughages within the digestive system, hence aids digestion. This means that it prevents constipation and stomach related ailments such as colon cancer etc.

(2) RICH IN VITAMIN C: Vitamin C rich foods reduces free radicals in the body. Free radicals however are one of the major causes of premature aging.  Cabbage is said to contain more vitamin C than oranges. It must be noted here that vitamin C is used in the treatment of cough and cold, and speeds up the healing process of wounds and damaged tissues. This means that incorporating cabbage in your meals will go a long way in boosting the body system.

(3) RICH IN SULPHUR: It is generally known that SULPHUR is a useful nutrient that fights infections. It's difficiency can result in the potency of attracting infection. Cabbage is rich in sulphur, so it helps fight infections in wounds.

(4) RICH IN ANTIOXIDANTS: Cabbage is rich in antioxidants, such as ( SULFORAPHANE,  LUPEOL,  SINIGRIN, APIGENIN, ANTHOCYANIN etc). These antioxidants help in destroying free radicals in the body that causes cancers, premature aging, heart problems and also inhibits the growth of tumors which can lead to cancer. Try adding cabbage to  your diet plan today for a glowing health.

(5) ANTI-INFLAMMATORY: Cabbage is said to be anti-inflammatory because it is rich in GLUTAMINE-(a popular amino acid, that is an anti inflammatory agent,which helps preserve muscle tissue ) it's mainly found in red and purple cabbage. This means that adding cabbage to your daily diet plan could help curb or reduce inflammatory diseases found in joints and muscles.

(6) EYE FRIENDLY: Cabbage is eye friendly; it improves eye health because it's rich in B-carotene, and B-carotene is known for helping in the reduction and forestalling of macular degeneration or delay in cataract formation in the elderly. Consider giving the elderly in your home cabbage meals such as depicted in the picture below :

Cabbage, cucumber and tomatoes 

Cabbage meal with little noodle

 Cabbage meals cannot be eaten in isolation, you can balance it up with a little protein and carbohydrate. Note however that when it is strictly     for weight loss, it can be eaten plain.

(7) FACILITATES WEIGHT LOSS: Cabbage is considered as one of the low carb diet for weight loss, since it is rich  in vitamins, minerals and antioxidants. It is fiber packed, therefore filling when eaten; but because it is low in calories, it's always best eaten or merged with other higher calorie foods as you can see in the picture below:

Cabbage, avocado etc

Cabbage, noodle, egg etc

Any of the above depicted picture could actually form a weight management meal.

(8) GOOD FOR BRAIN: Cabbage is rich in iodine. The vitamin K and ANTHOCYANINS content of cabbage makes it a great addition to meals. It gives boost to brain function and concentration. The anthocyanins is mainly found in red or purple cabbage. It protects nerve damage or neural  degeneration. It provides a protective sheath around the nerves (this sheath is called sphingolipids and Myelin sheath).

(9) HEART FRIENDLY: The potassium content of cabbage makes it good for the heart; this is because, potassium is a vasodilator-meaning that potassium helps open up the blood vessels and eases the flow of blood, in other words, blood flow is not constricted or stressed. This goes to say that eating cabbage and getting enough potassium from it,  will help regulate blood pressure and reduce heart related diseases.

(10) BODY DETOXIFIER: Fiber packed foods are known to enhance body detoxification because they are rich in vitamins C and Sulphur.  Cabbage is one of those foods that helps detoxify the body. It purifies the blood by removing toxins, which are free radicals and uric acid. As you know,  this free radicals are major causes of ARTHRITIS, RHEUMATISM, GOUT and other skin diseases. 

(11) CANCER PREVENTION: Meals which are rich in cabbage are said to be anti-cancer and anti-inflammatory; this stems from the fact that cabbage contains a compound called (SULFORAPHANE), as mentioned earlier. This is a cancer fighting compound basically found in cruciferous vegetables like (broccoli, cabbage etc).  Studies have shown that sulforaphane has the power to inhibit the growth of cancer cells.

APIGENIN- is another compound found in red or purple cabbage, as well as parsley and celery; the study in University of Missouri showed that apigenin was found to decrease TUMOR SIZE, in an aggressive form of breast cancer.

ANTHOCYANINS: The same study stated that anthocyanin which is an antioxidant found in red and purple cabbage, has been proven to slow down the proliferation of cancer cells, kill already formed ones and stop the formation of new tumor growth.

(12) GOOD FOR BONES: Just like other fiber packed or cruciferous vegetables; the calcium, magnesium, and potassium content of cabbage improves bone health. They help to forestall bone degradation and bone disease like  OSTEOPOROSIS.

In all, cabbage is a cruciferous vegetable that is rich in vitamins, minerals and antioxidants, which play a key role in the protection of our body; especially from free radicals that are the major causes of most ailments internally,  with special reference to cancers, tumors,  heart disease, macular degeneration, bone degradation etc, and externally, with special reference to skin and premature aging.

Cabbage consumption could help alleviate health issues like cancers. Rheumatism, arthritis,  heart disease, Alzheimer disease etc.

Cabbage comes in colours, it could be the leafy green whitish ones or the purple or red ones, but the best is the coloured ones, because those are the ones very rich in the antioxidants that inhibits tumor growth and cancer cell proliferation. Cabbage is best eaten raw, but for those who are allergic to raw vegetables, cabbage sauce could be made and eaten with whole grain foods like rice etc. Incorporate cabbage into your diet plan today for a healthy living and a glowing health.

I hope this write up has added to your wealth of knowledge. Comments in the comment box will be appreciated. Questions and contributions too.