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18 Benefits of Cabbage That You Should Know
Cabbage is one of the most consumed vegetables in India as well as in other countries. But not everyone knows that is also one of the most nutritious vegetables out there. It is loaded with several essential vitamins and minerals and is good for the digestive system, skin, hair, and immune system. Cabbage also has healing properties which also have a mention in Ayurveda.
Nutritional Profile of Cabbage
The table below states the nutrients present in one cup (89g) of chopped cabbage.
Principle Nutrients
Nutrient Content
Carbohydrates
5.16 g
Protein
1.14 g
Total Fat
0.09 g
Dietary Fibre
2.5 mg
Energy
22 kcal
Vitamins
Folates
38 mcg
Niacin
0.234 mg
Vitamin A
98 IU
Vitamin C
32.6 mg
Vitamin K
69 mcg
Electrolytes
Sodium
16 mg
Potassium
151 mg
Minerals
Calcium
36 mg
Iron
0.42 mg
Magnesium
11 mg
Phosphorous
23 mg
Zinc
0.16 mg
Table source: https://ndb.nal.usda.gov/ndb/foods/show/11109
Health Benefits of Cabbage
Here are 20 benefits of eating cabbage regularly:
1. Lowers the Signs of Ageing
Cabbage and other cruciferous vegetables contain a high amount of Vitamin C and E, which help in the production of collagen, the compound which keeps the skin elastic and wrinkle-free. Vitamin A along with Vitamin D protects the skin and gives you a youthful skin.
2. Helps Fight Free Radicals
Cabbage is rich in antioxidants. Antioxidants help fight oxidative damage caused by free radicals and prevent a whole range of ailments.
3. Speeds Up the Recovery Process
Cabbage leaves are used as a poultice. Using these leaves can ease skin eruptions caused by acne, psoriasis, eczema, ulcers, wounds, insect bites and rashes. Grated leaves or blended leaves can be applied directly over the affected area with some dressing for faster healing.
4. Improves Complexion
Cabbage can also cure acne and other skin conditions. Some steamed cabbage leaves compressed in a cotton cloth can be placed on the affected area overnight for best results. The high levels of potassium and Vitamin A also improve complexion.
5. May Provide Relief From Allergies
Cabbages and other cruciferous vegetables of its kind contain anti-inflammatory properties. They are rich in sulforaphane and glutamine which are powerful anti-inflammatory agents. Regular consumption can ease health conditions worsened by inflammation such as allergies, irritation, fever, joint pain and skin disorders.
6. May Prevent Cancer
The Brassica vegetables such as cabbage contain a significant amount of glucosinolates that have strong anti-cancer properties. These compounds scavenge free radicals which are bad for health and contribute to cancers of different kinds. Red cabbages are particularly loaded with compounds such as sinigrin, lupeol and sulforaphane with anti-cancer properties.
7. Good for the Digestive Tract
Cabbage is high in fibre, which makes it healthy for the digestive tract. Eating cabbage can provide relief from constipation. This is very effective in treating constipation and related gastrointestinal disorders.
8. Promotes Weight Loss
As cabbage is loaded with essential nutrients and contains almost no calories or fats, hence it is perfect for people who are on a weight loss diet. If you don't like to eat cabbage in the form of vegetable, you can drink cabbage juice.
9. Protects the Eye
Vitamin A which is an essential nutrient for our eyes is present in cabbage and helps maintain good vision. The beta-carotene, an antioxidant present in cabbage is also helpful in preventing macular degeneration and delay the onset of cataracts.
10. Improves the Health of Hair
Cabbage being rich in many of the essential nutrients helps maintain healthy hair and prevents hair fall. It also prevents dry hair and protects the hair strands from physical damage. Vitamin C which is found in cabbage is essential for the production of the protein keratin which primarily makes up the hair and nails in the body.
11. Improves the Health of the Heart
Red cabbages are rich in compounds called anthocyanins which give them their characteristic purple colour. Studies have shown a link between diet consisting of foods rich in these compounds and lowering of heart disease. Along with this, cabbages are also good sources of potassium and calcium essential for healthy functioning of the heart.
12. Good for the Brain
Cabbage is also brain food. Vitamin K and anthocyanins in cabbage promote mental function and focus. Vitamin K is also important to protect the nerve cells from damage and prevent degenerative diseases. Cabbage is also a rich source of iodine which is an essential nutrient for the brain.
13. Helps Strengthen the Bones
Cabbages are abundant sources of nutrients that are necessary for building strong bones. They are loaded with calcium, magnesium, and potassium which are all essential for strengthening the bones. Eating cabbage may also help in warding off diseases such as osteoporosis.
14. Regulates Blood Pressure
Red cabbage is an abundant source of anthocyanins which is known to lower blood pressure. Eating cabbage regularly helps maintain normal blood pressure and decreases the risk of heart diseases.
15. Good for Diabetic Patients
The potassium present in cabbage is not only good for lowering blood pressure but helps maintain blood sugar levels. It also improves mental well being by reducing stress and anxiety.
16. Good for Pregnant Women
Cabbage is an abundant source of folates. Folates are critical nutrients required in the early developmental stages of the foetus. The absence of folates can cause neural tube defects and other congenital disabilities in babies. Hence, this vegetable is good for pregnant women. However, it should not be consumed raw as eating raw or uncooked may lead to premature delivery or even miscarriage.
17. Boosts Immunity
Being loaded with Vitamin C and antioxidants, cabbage helps boost immunity. It supports the immune system and fights off various diseases.
18. Helps Treat Peptic Ulcer
The presence of anti-inflammation compounds such as glucosinolates helps reduce peptic ulcers in the stomach. Cabbage juice is a remedy for ulcers. It eases the inflammation in the stomach lining and speeds up the recovery process.
Tips to Select and Store Cabbage
To get the most out of cabbage, you must first choose the best ones from the market. Here’s how to pick good cabbages:
Cabbages are available all year round in supermarkets. Look for ones that are large, dense, and firm. They should have colourful leaves that are crisp and shiny without bruises, blemishes or insect bites. They must also feel heavy for their size.
Tightly packed leaves at the bottom of the cabbage indicate freshness. If they are starting to separate from its stem, the cabbage is old. Don't buy it if it seems old.
Shredded cabbage or which is already cut in half should be avoided as they would have lost their Vitamin C content.
To retain their freshness and Vitamin C level, it’s essential to keep them cold in a refrigerator.
Cabbages that are stored in plastic bags in a refrigerator can be stored for a week or two.
Cabbages with loose leaves will not last too long and are best stored in a cool dark place.
In case you need half a cabbage, the other half should be wrapped in a plastic bag with some water sprinkled on the cut side and refrigerated.
Another way to store cabbage effectively is to freeze it. First, shred the cabbage and blanch the shreds for two minutes. Filter out and freeze the shreds in an airtight container.
How to Cook Cabbage
You can include cabbage in soups, salads and casseroles. It can be boiled, fried, stuffed, steamed or even eaten raw. Here are some healthy ways to cook cabbages:
A simple cabbage dish can be made by boiling some water and adding chopped cabbage to it. Add sugar and sprinkle some meat seasoning and simmer for 35 minutes.
Grated cabbage can be cooked in milk for 3 to 4 minutes and seasoned with pepper and salt.
A low-calorie cabbage dish involves cooking cabbage leaves in a mixture of mustard and cucumber juice. Steamed cabbage and other vegetables can be diced and added to it. Cook until the cabbage is a little crispy.
Shred red cabbage into fine pieces and add sliced apples and a bit of vinegar. Cook for 1 minute.
To make stuffed cabbage rolls, remove the core and stuff it with vegetables of your choice. Cook for 3 minutes until it is soft and serve with a spicy sauce.
For a quick and delicious dish, stir-fry sliced cabbage with ginger, garlic, chillies and a bit of soy sauce.
Are There Any Side Effects of Eating Cabbage?
Cabbages also have a few side effects like any other vegetable, some of them include:
Foodborne illnesses
Bloating
Goitre
Flatulence
Diarrhoea
Colic in babies
FAQs
1. What Are the Different Varieties of Cabbage?
There are 7 varieties of cabbage - red cabbage, Choy sum, Bok choy, Savoy cabbage, Napa cabbage, Cannonball cabbage, January king cabbage.
2. Can I Eat Raw Cabbage Daily?
Yes, cabbage can be consumed every day in small to moderate quantities.
Cabbage is an amazing vegetable loaded with plenty of essential nutrients. Since it can be incorporated into so many foods, you can reap its benefits every day.
Also Read:
Best Foods to Boost Your Metabolism
Unbelievable Health Benefits of Green Chillies
Benefits of Eating Garlic on Empty Stomach Read more
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Green peas and cherry tomato soup
Green peas and cherry tomato soup can surely be one of the contenders in the low-calorie soup category. Tomatoes are available all round the year and peas can be used fresh when in season or can be frozen and used for later use during the year. Peas give that sweet and nutty taste to this recipe. Nutritionally, this soup is rich in Vitamin C, antioxidants, is low in fat and the aroma is such that it will make your family especially your kids rush to the kitchen to check what's getting made.
Serves
Preparation Time
Cooking Time
3 People
5 Minutes
30 Minutes
Ingredients
½ cup fresh green peas
10 medium size ripe tomatoes
2 medium size onions
1 small piece of ginger
1 tbsp(tablespoon) pure ghee or butter
1 tbsp cumin seeds
2 tbsp red chillies powder
½ tbsp sugar (optional)
Salt to taste
Coriander leaves for garnish
Method
Step 1
Cut the tomatoes into two parts.
Step 2
Cut ginger into small pieces.
Step 3
Cut onion into medium pieces.
Step 4
Place all of these in a sauce pan.
Step 5
Add one cup water and cook over a medium flame with lid on.
Step 6
When tomatoes become soft, turn off the flame.
Step 7
Allow it to cool down.
Step 8
Once cooled, remove the skin of tomatoes with a tong.
Step 9
Transfer the contents into a blender and blend until it becomes smooth and pulpy.
Step 10
Drain this pulp to remove the remaining skin, if any, and the seeds of tomatoes.
Step 11
Heat a thick pan and add pure ghee on low flame.
Step 12
Add cumin seeds when ghee melts.
Step 13
Once the cumin seeds start crackling, turn the flame on low and add fresh green peas in it.
Step 14
Simmer until they are very tender.
Step 15
When softened, add pureed tomato mixture into it.
Step 16
Stir for a while and cook it for 10 minutes on medium flame.
Step 17
When it begins to thicken slightly, turn off the flame.
Step 18
Spoon it hot into a serving bowl.
Step 19
Garnish with coriander leaves and cream(optional)
Nutritional Information
Calories
153
Calories from Fat
25
Total Fat
2.7g 4%
Saturated Fat
1.3g 7%
Polyunsaturated Fat
0.4g
Monounsaturated Fat
0.9g
Cholesterol
0mg 0%
Sodium
860mg 36%
Potassium
177.5mg 5%
Carbohydrates
24.7g 8%
Dietary Fiber
4.8g 19%
Sugars
8g
Vitamin A
1%
Calcium
3%
Vitamin C
3%
Iron
10%
Protein
8g
*Based on a 2000 calorie diet
Tip:If you wish, you can also add garlic, cloves, pepper powder or cinnamon. Read more
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10 Must Remember Makeup Tips For Dealing With Indian Summer!
Every summer we welcome the season of vacations, cool drinks and mangoes. But what’s unwelcome about the season is the sweat, heat and melting make-up that makes you look terrible in the vacation pictures you wish to flaunt!
Don’t you worry though, this summer marks a new beginning as we bring to you the tricks of the trade - directly from the experts - that’ll help you deal with the long Indian summer!
1. Skip The Foundation For a Moisturizer Base
Use a tinted moisturiser (preferably -oilfree) with SPF instead of heavy foundation for your base to keep it light. You can even create your own tinted moisturiser by mixing normal moisturizer with your foundation for a light makeup base that stays in place longer.
2. Use a Primer
Primers are a summer must-have as they help hold the makeup in place under sweaty and humid conditions. Use a primer right after the moisturiser but before full makeup. Make sure to rub primer on your forehead and nose well to keep it from getting shiny from sweat all day.
3. Go for Some Light Bronzer
Bronzing gives a light natural glow to your skin. However, keep in mind to use the right shade and bronze on the high points of your face (chin, forehead, etc.) since the sunlight hits you in these spots naturally. Avoid applying it on the whole face since that will give your skin a fake baked look - something you want to avoid!
4. Water Resistant Concealers
If you're using concealers or corrector pens – make sure they're waterproof to avoid the melted make-up look. Also make sure the concealer you use is lightweight and oil-free to make sure it isn't thick on your skin.
5. Carry Blotting Paper
Blotting paper will be your makeup saviour throughout the day – just carry around a few in your purse and keep dabbing away the oil at regular intervals. Make sure you dab the paper and not wipe!
6. Use Sheer Colours
One of the easiest to follow summer makeup tricks is to use subtle sheer colours instead of rich, deep colours. This really lightens up your look. Also make sure that you use a light or clear lip liner to keep the colour from bleeding!
7. Get Your Eye Shadow To Last Long With an Eye Primer
Apply an eye primer on your eye before eyeshadow to avoid the creasy look. It will also give a base to your eye shadow to stick to it so it lasts long.
8. Switch To a Cream Blush From a Powder Blush
A powder blush will get cakey through the day. Instead, use a light blush stain if possible and set it with a cream blush. Lightly dust some setting powder on top to make it last longer!
9. Go For Lip Stains Instead Of Heavy Matte Lipsticks
Swap out those heavy creamy matte lipsticks for light lip stains instead. With their long lasting formula and complete coverage you don't have to worry about any smears in the summer heat and humidity. You can also swipe a coat of lip balm for moisturization.
10. Start and Finish Your Look With a Makeup-Setting Spray
A few spritzes of makeup-setting spray before and after applying makeup will keep it from melting off and make it last longer before you need touch-ups! Read more
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Why Gratitude Is a Must at the Workplace
Gratitude in the workplace is very important. An encouraging word can help boost morale to get the job done faster. A fat pay cheque at the end of the month should not be the only incentive to come to work every day. Building relationships at work is also important.
The next time your team does a good job on an assignment, show them gratitude. It goes a long way in establishing a great connect at work. In fact, gratitude does more than you give it credit for!
Why it's Important to Show Gratitude In Office
1. Feel good factor
When you use the idea of showing gratitude at your office, you help increase optimism, alertness and enthusiasm. Your team will look forward to punching in their cards daily. Work will get done faster and with more efficiency. Team members will become team players. Who wants a dull and depressing workplace, anyway? One kind word can make a change.
2. Positive force
A little gratitude goes a long way. Not just at work but in your personal life, too. At work, it helps the team stick together to face uncertain challenges and pressure situations. Hurling abuses and initiating a screaming match messes with team morale. When you create a positive environment at work with words of appreciation, it latches on to every member of the team. Even if your team members have to pull an all-night for a project, they would be willing to. Learning how to say a thank you at work will ensure that your team puts their best foot forward every time.
3. Improves focus
Without gratitude, team members often become unfocused in what they do. If you are a tyrant, it will lead to hurt feelings and resentment. Do you know how you can bring about an attitudinal change? Show a little appreciation. When you do that, a noticeable synergy shift will take place. Also, team members will not consider quitting their jobs. Decision-making will improve significantly. Saying thank you at work is a positive reinforcement that can go a long way in ensuring success at work.
4. Propels growth
Were you always under the impression that being grateful entails being a weak leader? No! When you share words of appreciation with your team, it propels them to work harder. Absenteeism drops and deadlines are met. Even when mistakes are made, ensure that you encourage your team. Incorporate the same attitude at home too. Thank your husband for taking care of the kids when you're not around. Gratitude makes everything worthwhile!
5. Boosts health
Gratitude in the workplace can benefit your health. Really! It will help boost the immune system while also suppressing stress. You can say goodbye to panic attacks and headaches. Since a kind word can influence your team to work hard, it reduces stress on you. Why not try it every day for a more fulfilling life?
Who doesn’t like being appreciated for a job well done? When you set a precedent, other people will follow suit. A ‘thank you’ will not affect your position in any way. Rather, you will be respected more. Go ahead! Read more
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Rice Stuffed Baked Capsicum
This weekend, try making this amazing rice-stuffed capsicums. Add a little cheese on top and you'll have an exotic dish that can go as a snack or a main course dish. The uniqueness of this dish are the capsicums that make the perfect vessels for the rice inside. Kids will simply love these colourful cups and would finish their share of veggies without the slightest fuss.
Serves
Preparation Time
Cooking Time
5 People
30 - 35 Minutes
25-30 Minutes
Ingredients
4 bell peppers, pick a mix of red, yellow and green
1 onion, finely chopped
3 tomatoes, finely chopped
1 cup basmati rice
½ inch cinnamon stick
2 Nos cloves
1 bay leaf
1 tsp cumin seeds
1/3 cup mint leaves
1/2 cup coconut milk
A handful of coriander leaves
1.5 cups water
2 tbsp oil
Salt to taste
3-4 Nos green chillies
1″ ginger
3 cloves garlic
Method
Step 1
Soak basmati rice in water for around half an hour.
Step 2
Drain, and fry rice with a little ghee.
Step 3
Grind green chillies, ginger and garlic to make a paste.
Step 4
Next, heat a tbsp of oil in a heavy-bottom pan and add cinnamon, cloves and bay leaves.
Step 5
Then add cumin seeds and allow it to crackle.
Step 6
Next, add ground paste and mix it properly.
Step 7
After about 2 mins of adding the ground paste, add onions and fry till they become translucent.
Step 8
Next comes chopped tomatoes. Add them and fry till they become soft.
Step 9
Add the mint leaves and fry for 10 minutes.
Step 10
After mint leaves, add coriander leaves, coconut milk, rice and required salt.
Step 11
Add around 2 cups of water and keep it in a rice cooker for 2 whistles.
Step 12
In the meantime, chop off the top of the bell pepper and remove the seeds.
Step 13
Boil the bell peppers in water and keep for 10 mins.
Step 14
Remove the bell pepper and stuff it with the cooked rice.
Step 15
Top it with a dollop of ghee. Repeat for all the bell peppers.
Step 16
Preheat oven to 400 degree Fahrenheit and bake the bell peppers for 10 minutes.
Step 17
Remove it from oven and serve hot.
Nutritional Information
Calories
371 K cal
Proteins
6.8 g
Fats
15.0 g
Carbohydrates
53.6 g
Cholesterol
6 mg
Sodium
62 mg
Potassium
696 mg
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