Monday, November 9, 2009

The Simple Miracle of Cabbage

The Simple Miracle of Red Cabbage
[source unknown]

Recently, Michael Greger, M.D. re-inspired me to include more red cabbage into my diet. I was watching his new DVD set called “Latest in Clinical Nutrition,” where he presented a study, showing that red cabbage posses a huge amount of antioxidants, comparable to blueberries, goji berries, and even to acai berries. It’s amazing to discover that the antioxidants in cabbage are equal to these antioxidant berry superstars, especially when you consider the costs.

I decided to check other sources and found a lot of useful information about this widely available vegetable. Red cabbage is loaded with glucosinolates – so called “indirect antioxidants” that trigger a cascade of the body’s own natural detoxification enzymes. A 100 gram (about 3 ounces) serving of raw red cabbage delivers 196.5 milligrams of polyphenols, of which 28.3 milligrams are anthocyanins. These are the same anthocyanins that give berries their vibrant colors. These antioxidants also neutralize harmful free radicals and flush them from your system. Anthocyanins make red cabbage the highest ranking cruciferous vegetable on the ORAC list (Oxygen Radical Absorbance Capacity). Unfortunately, the researchers have only measured antioxidants in cooked red cabbage. I believe that if they calculate antioxidants in raw red cabbage, these numbers will at least double.

In addition to filling you up with fiber and water content, red cabbage’s anthocyanins may also support weight loss by increasing your body production of two hormones: adiponectin (fat-burning) and leptin (appetite-suppressing).

Red cabbage is full of essential minerals: Potassium, Iron, Calcium, Magnesium , Phosphorus , Zinc, Copper, Manganese, Selenium, and others.

It is also a very good source of Thiamin, Riboflavin, Folate, Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6.

Red cabbage contains Omega-3 and Omega-6 fatty acids

Chop red cabbage into your salads, or simply cut it in colorful pieces and munch on during the day as a snack.


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Antioxidant Salad

Here is one of our family favorite salad recipes

½ head of red cabbage thinly sliced
1 Tablespoon olive oil
1 Tablespoon lemon juice
1/3 teaspoon sea salt
1 Tablespoon nutritional yeast
Optional: Sprinkle hot pepper

Mix all ingredients in bowl and garnish with herbs, grated carrots, etc.

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