Author: Devon Darroch

Headed cabbage, or simply referred to as cabbage, is a cruciferous vegetable that is in the plant family Brassicaceae (also referred to as cruciferae) under the genus/species of Brassica oleracea, relating it closely to many common foods such as kale, broccoli, cauliflower, collards, kohlrabi, and brussel sprouts. Cabbage is further classified in the genus/species Brassica oleracea under the group capitata.

Cabbage is known to have been used as a food source for thousands of years but its exact origin is hard to determine due to how closely related it is with other cruciferous vegetables, with their many varieties worldwide. Many of these plants are shown to have originated from a type of wild cabbage that would have looked quite different from what we are used to seeing today. There is uncertainty about the time it was cultivated but it is believed that during Greek and Romans times it was a well-established garden vegetable. There is some evidence showing that about 4000 BC in China a type of cabbage was cultivated. The popular type of cabbage in the North American market is headed cabbage. Headed cabbage is believed to have been cultivated in Northern Europe sometime before 1000 BC and savoy and leaf cabbage (kale) cultivated in southern Europe.

Headed cabbage is known for its smooth folded leaves that create a multilayered head. The leaves of the plant are either green or red in colour. Green cabbages with a tight head of leaves are generally referred to as the subgroup alba, meaning “white” in Latin. The colours of green cabbage can range from a very light green, sometimes referred to as white cabbage, to a dark green. Red cabbage have a dark red or more purple colour with some very dark varieties sometimes referred to as black cabbage. This colour of cabbage are classified under the subgroup rubra, meaning “red.” Red cabbage can have other variations in colours depending on the soils where it’s grown and its pH value. This is due to a anthocyanin called flavin, which gives red cabbage its colour, reacting to the pH values in the soil. Red cabbage juice due to the flavin anthocyanin can be used as a pH indicator. The outer leaves are the richest and most intense in colour with inside leaves being lighter due to lack of sunlight being able to reach them. Other cabbages fall under separate subgroups depending on the specific characteristics head, such as the type of leaves or how densely compact they are.

Like all the cruciferous vegetables, cabbage provides many health benefits. Research has identified nearly 20 different flavonoids and 15 different phenols present in cabbage, all of which have shown antioxidant activity. There is a special interest in red cabbage due to its anthocyanins; in particular a subcategory of anthocyanins called cyanidin that are antioxidants and provide anti-inflammatory benefits. The anthocyanins in red cabbage play a major role in the vegetable’s ability to provide cardiovascular protection such as the protection of the body’s red blood cells. Intake of red cabbage has been shown to improve blood levels of beta-carotene, lutein, and the blood’s total antioxidant capacity, along with the ability to lower the levels of oxidized LDL (“bad” cholesterol). While red cabbage does provide its own unique antioxidant benefits, even green cabbage possesses a significant amount. It is due to cabbage’s antioxidant content that provide it with many of its anti-cancer properties. If the body has an inadequate amount of antioxidants it can compromise our oxygen metabolic system, leading to oxidative stress. This chronic oxidative stress can then lead to the development of cancer.

There are also many other components of cabbage that have anti-cancer benefits as it is a good source of sinigrin, a sulfur containing glucosinolate. The release of sinigrin when eaten can cause it to change into allyl-isothiocyanate (AITC), a type of compound that has been shown to have anticancer properties. Glucobrassicin is another glucosinolate that can be converted into the compound indole-3-carbinol (I3C) and further into diindolylmethane (DIM). Diindolylmethane is a compound that is derived from indole-3-carbinol in the stomach with sufficient acidic. The three compounds allyl-isothiocyanate, indole-3-carbinol, and diindolylmethane have shown particular anti-cancer properties for bladder, colon, and prostate cancer, but have benefits for other types of cancer as well. These isothiocyanate compounds help with cancer prevention in a number of ways. They help to regulate the inflammatory response in our system by altering the activity of the inflammatory system’s messaging molecules and help with detoxifying our bodies resulting in smaller toxic loads on our cells.

Cabbage is rich in a variety of vitamins and minerals, with red and green cabbage containing different amounts. Green cabbage is high in vitamin content with per 100 grams having 36.6 mg of vitamin C, 76 mcg of vitamin K, and 43 mcg of folate. It contains good amount of vitamin B6 with 0.1 mg, thiamin (vitamin B1) 0.1 mg and choline 10.7 mg. Red cabbage contains a high amount of vitamin A with 1116 IU, 57 mg of vitamin C, 38.2 mcg (microgram) of vitamin K, and 0.2 mg of vitamin B6. IU, or International Unit, is a unit of measurement used to measure the biological activity, rather than weight, of fat soluble vitamins, such as vitamins A, E, and D.

Cabbage has good amount of the vitamin thiamin (B1) with 0.1 mg, riboflavin with 0.1 mg, folate with 18 mcg, and 17.1 mg of choline. In mineral content, green cabbage has good amount of calcium (35.6 mg), magnesium (10.7 mg), potassium (151 mg), and manganese (0.1 mg). Red cabbage in high in manganese with 0.2 mg and contains a good amount of calcium with 45 mg, iron with 0.8 mg, magnesium with 16 mg, and 243 mg of potassium with 243 mg.

Other important nutrients in green cabbage are fibre (2.5 g), protein (1.3 g), and very little carbohydrates with a counted carbohydrate amount of only 3.3. Red cabbage contains 2.1 grams of fibre, 1.4 g of protein, and 5.3 g of counted carbohydrates. Cabbage is a source of water as the bulk of its weight is in water content with green consisting of 92.18 g and red consisting of 90.4 g of water per 100 grams of cabbage.

The good amount of mineral content present in cabbage makes it a good source of food for bone health. The minerals calcium, magnesium, and manganese along with others are used in the creation of strong bone density, growth, and development. Vitamin A, which red cabbage is a good source of, provides a large variety of health benefits. This includes skin health with improved elasticity of the skin, the regrowth of skin cells, and protection from sun damage. Vitamin A also helps with eye health by preventing macular degeneration and the formation of cataracts. It is so important to eye function that we would be blind without it.

Cabbage is used in the creation of sauerkraut. Sauerkraut is the process of fermenting cabbage by mixing it with salt and leaving it in its own liquid. This process provides plenty of health benefits. It increases the bioavailability of nutrients that are present in cabbage and provides a source of good bacteria for our bodies. These good bacteria help with digestion, colon health, intestinal health, and in preventing ulcers, helping to balance ph, and preventing cancer, along with many more benefits. The process of fermenting cabbage into sauerkraut was considered a vitally important source of nutrients for sailors to prevent scurvy and for the winter months when there was no source of readily available fruits and vegetables. What also made sauerkraut important is that it had a long storage life span lasting for months, making it possible for long trips without nutritional deficiency complications.

Cabbage along with others in the genus Brassica are considered goitrogenic food. Goitrogen refers to substances that affect the thyroid gland, making it unable to absorb its needed iodine amount. This causes the release of thyroid-stimulating hormone (TSH) that allows the thyroid to grow. This growth is done to give the thyroid a wider absorption range, but can lead to a condition called goiter. Cabbage along with some other foods can prevent the thyroid from absorbing iodine. The amount that they interfere is relatively little and a significant amount would have to be eaten to have an effect for a healthy individual. Cabbage and other vegetables that could cause goitrogens provide much health benefits to the body, including the thyroid. They provide nutrients for the thyroid that allow it to function properly and prevent other conditions such as thyroid cancer. The main cause of goiter is a lack of iodine in a person’s diet. This is why it is important to have a balanced meal that includes all the nutrients that the body needs.

When purchasing cabbage there are a few things to look out for. The leaves should be packed tightly together with only a few missing outer leaves. It should be firm and crisp with a rich colour. The exact colour depends on the variety purchased. The leaves should be free of any bad spots such as bruising, browning, or any other aspect that would seem off. To clean cabbage the outer leaves should be removed. Then a person can either clean each of the outer leaves individually or they can cut it into quarters and wash in cold water. When cutting into quarters be watchful for any dirt or insects that can be present. If any are seen, or just to make certain, the quartered cabbage can be soaked in a wash of water and distilled white vinegar, usually consisting of three part water with 1 part vinegar, for 20 minutes. Then rinse the cabbage to remove the vinegar and any loose pieces of dirt. It is best to wash cabbage just before use to prevent vitamin C loss. Vitamin C reacts with light and air, causing it to degrade. The phytonutrients in cabbage react with carbon steel and turn the cabbage black. It is best to use cutlery that is stainless steel so this reaction does not occur. Vitamin C also breaks down with heat. This means that some of the vitamin C content in C in cabbage is lost during cooking, such as when making stir fries or soups. This does not mean that cabbage can only be eaten raw. It just means that the raw form provides the more optimal nutritional content for cabbage. Fermented cabbage (sauerkraut), still provides plenty of vitamin C content.

Lightly steamed cabbage, about 7 minutes or less, does provide a boost to certain nutrients in cabbage. It boosts the concentration of allyl-isothiocyanate (AITC). Using a microwave to heat or cook cabbage, or any food, should be avoided as it destroys nutritional content in a short period of time. Merely 2 minutes of microwaving cabbage destroys more nutrients than when cooking on the stove. Cabbage is a versatile vegetable for meal use. It can be used to make soups, eaten raw, used in salads or sandwiches, fermented, and added to stir fries, along with many other creative ways of consumption. This versatility is one of the reasons that cabbage has been popular throughout the years.

Cabbage provides many benefits for a healthy lifestyle. It contains many essential vitamins and minerals such as calcium, vitamin C, vitamin K, manganese and red cabbage and high amounts of vitamin A. It provides plenty of antioxidants due to its flavonoids and phenols and is rich in glucosinolate that provides many benefits including anti-cancer properties. Cabbage is low in carbohydrates making it easy for people that need to watch their carbohydrate consumption to enjoy its benefits. Cabbage is a wonderful vegetable that provides plenty of nutritional and health benefits when incorporated into a person’s diet.

The common celery of today is a cultivated descendant of wild celery, a vegetable that has been used for thousands of years for medicinal purposes. Most experts believe that wild celery originated from the Mediterranean basin. Greeks considered celery to be a holy plant. In ancient Greece, a wreath of wild celery leaves would be worn by the winners of the Nemean games. Celery was also highly revered in Egypt, where celery leaves were found in the remains of the tomb of Tutankhamun, and in China. It has been used throughout history as a diuretic and aphrodisiac and to help relieve pain, treat urinary problems, aid in digestion, and as a tonic to prevent sickness from colds and flu.

Celery was also found in European countries, where it was initially used as a medicine. It was not until 1623 in France when celery was first recorded to be consumed for culinary purposes. It was after this that celery continued to gain popularity not only for its health properties but as a food item. It was not until the about the 18th century the wild celery was cultivated to contain the characteristics that are present in today’s celery.

Celery is classified under the plant genus Apium graveolens and the family Apiaceae, the same family as carrots and parsley. There are a variety of different types of celery that are grown today, including leaf celery, green or Pascal celery, and celeriac celery. Leaf celery is primarily harvested for its leaves and seeds, while celeriac is primarily grown for its enlarged root and Pascal celery for its thick crunchy stalks. The type commonly grown in North America is Pascal celery. This celery is grown characteristically for its solid stalks, unlike wild celery which has hollow stalks. The colour of Pascal celery can be green or red depending on the variety. While celery is often known for its edible stalks, the leaves and seeds are also edible and contain a number of their own health benefits. The celery purchased in stores is the innermost stock of the celery, referred to as the celery heart.

Some celery are grown in a process known as blanching. In horticulture blanching refers to the process of preventing sunlight from getting to parts of the plant. This is done to reduce the strong flavour that celery can have. A problem with this method is that it reduces the nutritional content and colour of the celery, resulting in some having a more yellow colour instead of green. Due to the nutritional loss, blanched varieties of celery are considered inferior to Pascal and other non-blanched green celery.

The type of celery popular in central Europe, particularly France, Germany, and Switzerland, is celeriac celery, also referred to as root celery, knob celery, or turnip-rooted celery. This type of celery is grown characteristically for its large “root.” Though often referred to as the celery “root,” the part of the plant that is used is not a true root, but the hypocotyl, a part of the stem that sits just below the soil surface. This “root” is peeled, and then eaten cooked or raw. It has a faint celery taste, with a slight nutty or earthy flavour. What sets this apart from the stalk celery is that the inside is white and thick, with a crunchy texture, and it can be added to recipes like other root vegetables. While the hypocotyl is the main desired part the stem, the leaves can also be used, though they tend to have a stronger flavour.

Leaf celery, also called cutting celery, smallage, and Chinese celery, is another popular type of celery that is grown for its aromatic leaves and seeds. It is closely related to wild celery and looks similar to parsley. It is dark and leafy, with thin, hollow stalks.The flavour of leaf celery is much stronger than Pascal or celeriac celery. When growing celery in a garden, leaf celery is a recommended choice as it is easy to grow and does not have special requirements unlike other varieties.

Pascal, celeriac, and leaf celery are the three main types of celery grown for consumption in most places. Wild celery is still used in some places of the world. The many varieties of celery that are grown today were cultivated to contain their characteristics. This is prevalent in two of the main cultivated types of celery: Pascal and celeriac. Wild celery has hollow stalks, but this was bred out to create the thick stocks of the Pascal celery. There are many varieties of Pascal celery, but they all share the same characteristic of the thick stock. Celeriac celery shares the same origin as Pascal, but was cultivated to have an enlarged hypocotyl. Similar to Pascal celery, celeriac comes in many varieties. These varieties are all grown for their “root.” Leaf celery has also been cultivated, or changed, throughout the years to create a type that produces more leaves, but it is still closely related to wild celery and shares its many characteristics.

In terms of nutritional content, celery is an excellent source of vitamin K, with 29.3 mcg per 100 grams, and is a good source of folate, with 36 mcg per 100 grams, and vitamin A with 449 IU. A fair amount of this vitamin A is in the form of beta carotene, Lutein and Zeaxanthin. These three carotenoids are very powerful antioxidants that are used by the body to prevent the formation of free radicals and to reduce the damage they cause to cells. Both Lutein and Zeaxanthin are used by plants to prevent damage against high energy wavelengths of light that the sun produces. This protection continues in our eyes, as high concentration of Lutein and Zeaxanthin are in the macula region of the eye, which are used to protect the eye from damage from the sun’s rays. In addition to their light protection they prevent the formation of cataracts and the development of other eye related problems.

In addition to its important vitamin and mineral content, celery contains many phytonutrients and is particularly plentiful in phenolic phytonutrients. These phytonutrients contains a wide variety of benefits for our health that includes anti-inflammatory properties; protecting the digestive tract lining; and fighting and protecting against cancer. They have been shown to be able to fight carcinogens that can be present in foods depending on how they are cooked.

The component phthalides that is present in celery is able to lower blood pressure. It does this by relaxing the blood vessel walls, allowing better blood flow. Another way that phthalides helps reduce blood pressure is that it acts as a slight diuretic, removing unwanted salt and water from the body. Due to its water content, celery helps replenish lost water, which in turn helps prevent dehydration. Celery is a source of electrolytes. Electrolytes are nutrients and chemicals such as sodium, potassium, calcium, bicarbonate, magnesium, chloride, and hydrogen phosphate, that give off an electrical charge and play many vital functions in the human body, including regulating nerve and muscle function, maintaining fluid balance, regulating heart contractions and proper heart rhythms, and keeping blood pressure levels stable. The electrolytes present in celery can help us maintain our electrolyte balance, and help to replenish what might be lost after exercising. In some sensitive individuals, eating celery right before or after vigorous exercise may cause an allergic reaction.

As with other plants, celery is a good source of fibre. Fibre passes through the body, removing any waste and toxins that are in our system. Celery contains very little carbohydrates, making it an excellent snack or food item for people that need to watch their carbohydrate intake.

The most optimal way to consume celery for maximum nutrition is to eat it either raw or steamed. Cooking or boiling celery destroys between 38-41% of its nutritional value, particularly its phenolic based antioxidants. Steaming exposes the vegetable to less heat, which allows it to retain the majority of its nutritional content, with a retention value between 83-99%. While celery can be added to many recipes for taste, its high water content makes it easy for juicing. Celery juice can be used as a base for soups, a refreshing drink, or an electrolyte booster and replenisher for exercises.

Allergies to celery are relatively rare in North America and in the United Kingdom. It is more prevalent in central Europe in countries such as France, Germany, and Switzerland. An allergy to celery is frequently associated with allergies to birch and mugwort pollen. Places that have lots of birch and mugwort have the the most cases of an allergy to celery. These types of allergic reactions are so frequent that the term birch-mugwort-celery-syndrome was created. If you are uncertain about how you will react to celery, you can incorporate a little bit at a time in your diet and monitor how your body responds.

Celery is a prevalent vegetable with numerous health benefits that are often overlooked. It’s low carbohydrate value, high water content, and beneficial electrolyte, vitamin, and mineral content make it a great way to introduce essential nutrients and health benefits to the diet. With its unique properties and taste celery can easily be incorporated into any type of dietary lifestyle. It can be consumed raw and juiced and can be added to many meals such as soups, sauces, salads, and stir fries. With its many beneficial health properties celery is a vegetable that can be included into any type of diet for optimal health.