The Simple Miracle of Red Cabbage
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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.
Enjoy!
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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.
Showing posts with label veg: red cabbage. Show all posts
Showing posts with label veg: red cabbage. Show all posts
Monday, November 9, 2009
Wednesday, October 15, 2008
Red Cabbage Found To Contain 36 Anti-Cancer Anthocyanins
Source: Red Cabbage Found to Contain 36 Anti-Cancer Anthocyanins
(NaturalNews) Red cabbage contains 36 different varieties of anthocyanins, a class of flavonoids that have been linked to cancer protection, according to a new study conducted by researchers from the U.S. Department of Agriculture's Agricultural Research Service (ARS) and published in the Journal of Agricultural and Food Chemistry.
Anthocyanins are naturally occurring pigments that give fruits and berries their red, blue and purple coloration. A variety of studies have shown that in addition to protecting against cancer, anthocyanins can improve heart health and brain function. Another recent laboratory study by the ARS found that some varieties of anthocyanin have twice the antioxidant effect of vitamin C. The effects of those different antioxidants in the human body have not yet been tested.
In the current study, researchers fed 12 volunteers a carefully controlled diet that contained either 2/3, 1 1/3 or 2 cups of cooked red cabbage per meal. The volunteers ate two meals per day for three days.
The researchers found that participants absorbed the most anthocyanins when eating the largest serving of cabbage. In addition, they identified 36 different varieties of the chemical in the vegetable, eight more than were previously known.
The anthocyanins were absorbed at different rates by the body, depending on whether they were acylated or non-acylated. Acylated anthocyanins, composing 80 percent of the anthocyanin content of the cabbage, were more stable and less easily absorbed by the body. In contrast, non-acylated anthocyanins were at least four times more bioavailable than the acylated variety.
Another recent study, conducted by Japanese researchers, found that anthocyanins modify the functioning of fat cells and may help fight the symptoms of metabolic syndrome.
Metabolic syndrome is a cluster of symptoms linked to cardiovascular disease and diabetes, including fasting hyperglycemia, high blood pressure, central obesity, lowered HDL ("good") cholesterol and elevated triglyceride levels.
(NaturalNews) Red cabbage contains 36 different varieties of anthocyanins, a class of flavonoids that have been linked to cancer protection, according to a new study conducted by researchers from the U.S. Department of Agriculture's Agricultural Research Service (ARS) and published in the Journal of Agricultural and Food Chemistry.
Anthocyanins are naturally occurring pigments that give fruits and berries their red, blue and purple coloration. A variety of studies have shown that in addition to protecting against cancer, anthocyanins can improve heart health and brain function. Another recent laboratory study by the ARS found that some varieties of anthocyanin have twice the antioxidant effect of vitamin C. The effects of those different antioxidants in the human body have not yet been tested.
In the current study, researchers fed 12 volunteers a carefully controlled diet that contained either 2/3, 1 1/3 or 2 cups of cooked red cabbage per meal. The volunteers ate two meals per day for three days.
The researchers found that participants absorbed the most anthocyanins when eating the largest serving of cabbage. In addition, they identified 36 different varieties of the chemical in the vegetable, eight more than were previously known.
The anthocyanins were absorbed at different rates by the body, depending on whether they were acylated or non-acylated. Acylated anthocyanins, composing 80 percent of the anthocyanin content of the cabbage, were more stable and less easily absorbed by the body. In contrast, non-acylated anthocyanins were at least four times more bioavailable than the acylated variety.
Another recent study, conducted by Japanese researchers, found that anthocyanins modify the functioning of fat cells and may help fight the symptoms of metabolic syndrome.
Metabolic syndrome is a cluster of symptoms linked to cardiovascular disease and diabetes, including fasting hyperglycemia, high blood pressure, central obesity, lowered HDL ("good") cholesterol and elevated triglyceride levels.
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