Cabbage Benefits and Diet

Cabbage Nutrition
Cabbage, one of the oldest vegetables, continues to be a dietary staple and an inexpensive food.
It is easy to grow, tolerates the cold, and keeps well. And, it tastes good. Cabbage provides
multiple health benefits. Cabbage is rich in Vitamin C (an antioxidant) and fiber and is also a
member of the cruciferous vegetable family. People who frequently eat cabbage and other
cruciferous vegetables may help reduce their risk of certain cancers such as colon and rectal
cancer. Serving size of 84 g of cabbage has 15 calories, 0 g of fat, 10 mg of sodium, 2 g of
carbohydrate, 1 g of dietary fiber, 1 g of sugars and 1 g of protein. Cabbage is also a good source
of calcium, vitamins A and C.

Look for solid, heavy heads of cabbage. Avoid cabbage that has discolored veins or worm
damage. Do not buy precut cabbage, the leaves may have already lost their vitamin C. Look for
stems that are healthy looking, closely trimmed, and are not dry or split.

Keep cabbage cold. This helps it retain its vitamin C content. Place the whole head of cabbage in a
plastic bag and store in the refrigerator. Once the head has been cut, place the remainder in
plastic bags and place in the refrigerator. Try to use the remaining cabbage in the next day or two.

Do not wash cabbage until you are ready to use it. Avoid slicing or shredding cabbage in advance.
This will cause it to lose some of its vitamin C content. If you must prepare it an hour or more in
advance before cooking, place it in a plastic bag, seal tightly, and refrigerate.

There are at least a hundred different types of cabbage grown throughout the world, but the
most common types in the United States are the Green, Red, and Savoy varieties. Chinese
varieties are also available. The two most common types of Chinese cabbage are Bok Choy and
Napa cabbage. Chinese cabbage cooks in less time than standard U.S. types, but can be prepared
in the same ways. Cabbage can be steamed, boiled, braised, microwaved, stuffed, or stir-fried.

Health Benefits of Cabbage
In 1983, Albert-Puleo M claimed the possible health benefits of cabbage on cancer in his review
article. [1] He reported that dietary cabbage may enhance the aromatic hydrocarbon hydroxylase
(AHH) microsomal enzyme system and increase the rate of metabolism of certain drugs and
carcinogens and to affect chemically induced tumor formation. [1]

Cabbage Soup Diet
Cabbage Soup Diet is claimed to be a fat-burning soup that contains negligible calories. It is a low-
fat, high-fiber diet. It allows people to drink as much Cabbage Soup as they want each day, which
should sound appealing to dieters.  This soup diet relies on a very restricted set of food choices.
Because of the limited calories intake, it may be effective to lose a few pounds temporarily.
However, this diet may not be nutritious enough for long-term weight loss. Thus, the duration of
cabbage soup diet is only seven days. And, the practitioners should take multivitamin tablets
during the diet course. It is also recommended that the practitioners should consult with their
doctors before the diet:

First Day: Drink only the cabbage diet soup, unsweetened teas, cranberry juice and water and
eat fruits, except bananas.
Second Day: Continue to drink the soup and eat vegetables except beans, peas and corn. Do not
eat fruits.
Third Day: Continue to drink the soup, eat mainly fruits and vegetables but no baked potato.
Fourth Day: Eat bananas. Drink skim milk and the soup.
Fifth Day: Eat only small amounts of chicken or beef and up to six fresh tomatoes. Drink a least 6-
8 glasses of water. Remember to drink the soup.
Sixth Day: Eat an appropriate amount of beef
and vegetable but no baked potato. Remember to drink the soup.
Seventh Day: Eat brown rice and vegetable. Remember to drink the cabbage diet soup.

Cabbage Soup Recipe
Ingredients 1-4 large onions, 1-2 large green pepper, 1-2 head celery, 2-4 tomatoes, 0.5-1 head
cabbage, and a soup base [1 pack of onion soup mix, V8 or 1 can of chicken broth]

Cut all vegetables into small pieces. Place the chopped vegetables in a saucepan with the rest of
ingredients, cover with water, season (with a small amount of salt and pepper) and simmer until
vegetables are soft.

Cabbage Recipes

Chutney—Pineapple Slaw
Serves 4.

2 Tbsp chutney
1/2 tsp grated orange peel
2 Tbsp fresh orange juice
2 1/2 cups shredded cabbage
1/2 cup shredded carrot
1 cup coarsely fresh pineapple or one 8 oz pineapple tidbits
1/4 cup raisins

In a large bowl, combine chutney, orange peel, and orange juice. Mix well. Add shredded cabbage
and carrot, pineapple, and raisins; toss to mix. Serve immediately or cover and chill until serving

Nutritional analysis per serving: Calories 94.5, Fat 0.5g, Calories from Fat 4%, Carbohydrate 23.6
g, Protein 1.7g, Fiber 3.3g, Sodium 37.4mg.

Oriental Super Slaw
Makes 4 servings.
This is an official 5 A Day recipe.

8 oz green cabbage, shredded
4 oz Napa cabbage, shredded
2 oz raw carrot, grated
2 oz red cabbage, shredded
1/3 cup rice wine or white wine vinegar
1/3 cup white sugar
1/2 tsp ground ginger
1 Tbsp smooth peanut butter
10 oz raw or 8 ounces cooked lean beef top round

Broil or grill beef until desired doneness, slice into thin slivers. Mix dressing ingredients: vinegar,
sugar, peanut butter, and ginger in blender of food processor until smooth. Toss dressing,
vegetables, and beef strips. Chill at least 2 hours before serving.

Nutritional analysis per serving: Calories 215, Fat 5 g, Calories from Fat 21%, Cholesterol 45 mg,
Fiber 3g, Sodium 73mg
Warm Red Cabbage Bacon Salad
Makes 4  1¼ cup servings.
5 A Day servings: 4

3 slices reduced-fat turkey bacon
1½ tbsps. oilive oil
½ large onion, peeled and chopped
3 large stalks celery, sliced
1/3 cup cider vinegar
½ large red cabbage, shredded to yield about 6 cups*
3 tbsps. sugar
½ tsp. celery seed
salt and pepper, optional**
2 tbsps. chopped parsley, garnish

Cut bacon slices into 1-inch pieces and sauté over MEDIUM-LOW heat in a very large, deep
skillet until crisp but not overdone. Remove to absorbent paper and reserve. Drain off all bacon fat
and replace with olive oil.

Heat oil in skillet over HIGH heat. Add onion and celery and sauté briefly. Add vinegar, sugar,
and celery seed. Heat until boiling; immediately add cabbage and bacon pieces, all at once. Stir
and toss for about 1 minute, or until the cabbage is warm, not cooked. Season with salt and
pepper if desired.
Serve immediately while very warm with garnish of chopped parsley.

*Chef's Note: The convenience of buying pre-shredded cabbage, carrots, and bagged salad
makes this salad even easier for a busy cook.
**Optional ingredients are not included in dietary analysis.

Nutrition information per serving: Calories 190, Calories from Fat 15%, Cholesterol 15mg, Dietary
Fiber 5g, Total Fat 7g, Protein 6g, Carbohydrates 22g, Sodium 300mg.

Mandarin Stir-Fry Beef
Makes 4 servings.

8 oz Beef top sirloin or top round steak, cut into bite-sized strips
Juice from 1 to 2 tangerines (1/4 cup)
2 T Hoisin or oyster sauce
1 T Salt-reduced soy sauce
2 cloves Garlic, minced
1/2 c Low sodium chicken or beef broth
1 1/2 c Broccoli flowerets
1/3 c Green onion, sliced
4 c Chinese or Napa cabbage, sliced
1 can (8 oz) Sliced water chestnuts, drained
2 Tangerines, peeled, segmented

Hot cooked rice
Remove any excess fat from steak strips; place in shallow non-metal dish. In small bowl stir
together tangerine juice, hoisin sauce, soy sauce, and garlic. Pour mixture over meat; toss to coat.
Cover and chill 30 minutes to several hours. Drain meat, reserving marinade. In a wok or large
skillet over high heat, place 3 Tbsps. broth. Stir-fry broccoli 3 minutes. Remove from wok. Add more
broth if needed; stir-fry onion and cabbage for 2 minutes. Remove from wok. Add more broth if
needed; stir-fry water chestnuts and tangerines for 1 minute. Add meat and cooked vegetables
back to wok, along with reserved marinade. Toss well; cover and heat 1 minute. Serve with hot
rice, cooked in unsalted water.

Nutrition information per serving: Calories 290, Fat 3g, Calories from Fat 9%, Cholesterol 38mg,
Fiber 4g, Sodium 246mg.


MAIN SOURCE 5 A Day: Vegetable of the Month: Cabbage CDC Online Publication, January 6,

REFERENCE [1] Physiological effects of cabbage with reference to its potential as a dietary cancer-
inhibitor and its use in ancient medicine. J Ethnopharmacol. 1983 Dec;9(2-3):261-72.
Cabbage Benefits and Diet,
Cabbage Nutrition
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