I love cabbage. It’s an amazing plant, that will grow under quite adverse conditions if necessary, and still provide a health-giving and nutrient-dense food. The nutrients in cabbage are manifold and include vitamins C, A, B12 and thiamin, and minerals iron, calcium, magnesium, phosphorus, potassium and manganese. There are many cabbage types to choose from, and all of them have different eating (and drinking!) qualities, as well as being fascinating to behold. Children will often accept cabbage on their plates if it means eating a purple vegetable, and thankfully purple cabbage nutrition benefits are as high, in some cases, higher, than the green counterpart. Plus, red cabbage juice is a brilliant colour and blends nicely with other red veg and fruits to make a spicy, tangy health tonic.
Quick cabbage juicing information
Cabbage juice recipe:
To make this cabbage juice recipe, simply take any assortment of cabbages that you have in your fridge or cool box. You can use plain green cabbage of the most ordinary sort and you will still get plenty of raw cabbage benefits. Chop the cabbage up, not as finely as if you were making cabbage salad, but small enough to fit pieces into the chute of your juicer. Like I said above, green cabbage makes a fine health tonic, but if you’ve got some red, then throw that in too and make a blend – red or purple cabbage nutrition benefits are slightly different from green. Raw cabbage juice is more palatable if you put something else other than cabbage in there to “colour” the flavour a little – try orange or maybe apple to make it milder. Also, raw cabbage juice gets more sulphurous the longer it sits around, so when you make raw cabbage juice, try and drink it immediately for maximum palatability! Nutrients in cabbage include a high amount of vitamin C, which is excellent for colds and flus, so if you have a lurgy then down some of this powerjuice, if you can. Many people use cabbage juice for ulcers, also.
If you are keen on cabbage nutrition facts, then read on – the nutritional value of cabbage is really high, and it’s a vegetable that is really worth getting into if you’re going to go all-out with either raw food and/or juicing. (I must say, though, that personally I have to use raw cabbage juice in moderation – too much and I start feeling like I’m on the cabbage diet like the grandparents of Charlie in the Willy Wonka story!)
General information – cabbage nutritional facts
There are many different types of cabbage, and the three groups of cabbage types are stem cabbage, smooth-leaf and curled-leaf cabbages, and inflorescent cabbages. Four our purposes in this article we’ll skip over inflorescent cabbages, since this type of cabbage includes broccoli and cauliflower; which for our purposes can be considered different vegetables altogether.
It is in the stem cabbage group that you will find:
2. collards/collard greens, and
3. Chinese cabbages.
Most grocery stores will not differentiate between different Chinese cabbage types but this doesn’t really matter when juicing.
In the smooth-leaf and curled-leaf cabbage types group, you will find the cabbages:
4. savoy cabbage (curly cabbage),
5. red cabbage
6. white cabbage, and
7. green cabbage.
These are the most commonly used types of cabbage used in cabbage salad recipes, such as coleslaw. Purple cabbage nutrition may surprise you (or it may not) – it’s different from the green cabbages in more ways than just colour – there are different amounts of nutrient in cabbage of every kind.
Nutritional benefits of kale – read my recent post about kale juice health benefits for more about kale
Nutritional benefits of collard greens – high in vitamin K, A, C, manganese and folate. Also highly rated as an anti-cancer food, because of its support for the three systems within the body known as the detox system, antioxidant system and anti-inflammatory system. Chronic imbalances in these systems increases your risk of cancer, so intake of collard greens can support these systems and thus help prevent cancer.
Red cabbage is actually higher in fiber than green cabbage, which may surprise you -many people find red cabbage more palatable than green cabbage, but expect green cabbage to be generally healthier. But not necessarily so. Red cabbage benefits include a higher amount of vitamin C. Also, red cabbage health benefits include a higher amount of iron, calcium, and potassium than green cabbage, making it an excellent choice both raw (as red cabbage juice, for instance) or cooked (since cooking vegetables does not destroy their minerals, only their vitamins and enzymes). The health benefits of red cabbage can be very easily utilised in the form of raw purple cabbage juice.
One serving of savoy cabbage offers a different benefit again – that it contains 20% of the average RDI of vitamin A. Red cabbage health benefits and green cabbage types don’t contain nearly as much.
The Chinese cabbage, bok choi, contains the most vitamin A of all the cabbages, supplying about 60% of the RDI.
One cup of shredded cabbage contains only about 30 calories, which makes it an ideal vegetable for people trying to cut down on their calorie intake. (I never recommend dieting, per se – and NEVER fad diets like the “cabbage diet” where you eat nothing but cabbage, because that’s actually dangerous! – but many overweight people can reduce their portion intake while barely even noticing, since portion sizes have become larger over the last decade or two and we often simply eat a certain amount out of habit rather than hunger.) If you commonly eat a large serving of mashed potatoes at your main mean, for instance, you could try replacing some of that with cooked cabbage, or a raw cabbage salad. Or, you could take your cabbage raw, in the form of juice – see the top of this post for raw cabbage juice benefits and serving suggestions.