Impressive Health Benefits of Cabbage
Despite its impressive nutrient content, cabbage is often overlooked.
While it may look a lot like lettuce, it actually belongs to the Brassica genus of vegetables, which includes broccoli, cauliflower and kale
It comes in a variety of shapes and colors, including red, purple, white and green, and its leaves can be either crinkled or smooth.
This vegetable has been grown around the world for thousands of years and can be found in a variety of dishes, including sauerkraut, kimchi and coleslaw.
Additionally, cabbage is loaded with vitamins and minerals.This article uncovers 9 surprising health benefits of cabbage, all backed by science.
Varieties of Cabbages:
There are surpassing types of cabbages like January king, Choy sum, Napa, Portugal, Pacifica, Lennox, Savoy ace, Huron & Earl Jersey Wakefield, Tropica Cross, Supercross, Santa, Oxylus, Red Delight, Red Acre, Murdoch, Drum Head, etc. Different cabbages have various qualities based on several conditions like:
- Red & Chinese Cabbage:Planted for fall harvest including “Ruby Perfection & Lei-Choy.
- Golden Acre:Used for quick harvest time. “Primo” and “Stone head” are also used the purpose.
- Early Jersey Wakefield:This continues splitting.
- Blue Vintage & Cheer:effective against any diseases.
- Murdoc:Delicate syrupy leaves.
- Red Delight & Acre: Early and easy to grow purple varieties.
Best soil to grow cabbage:
We know that the cabbages are popular for the adaptability with climatic changes and also soils. So firstly, the soil needs to be well-drained. As they are greatly adaptive, they can be ploughed on sandy loam to clay.
- The ph. level of the soil for cabbage farming is within 5.5-6.5.
- At least for good results, the ph. shouldn’t fall below 4.5 and it shouldn’t span the range of 6.5 because it provokes the death of the petal boundaries.
- It’s really crucial to keep this measure. But for better results, you can test your soil from near agricultural institutes.
Climatic conditions for plant cabbage seeds [incl. seasons]:
Let’s learn about the cabbage farming conditions, whether you want to grow it in a field or in our garden.
- Cool, moist, and humid atmosphere is really appropriate for growing organic cabbages outdoor.
- August-September is the best time for early mature seedlings and for late matures the time is September-October.
- For the temperature of the dry season, the transparency of the flavor gets spoiled. The proper temperature for the process is among 55-60 Fahrenheit.
- Along with the temperature, the humidity needs to be 90%-100%. Warmer environment makes bolt cabbages and later this they grow up with the tart flavor.
But it can also be planted in late winter and early spring at the temperature of 40-degree Fahrenheit. Because the germination procedure starts with this temperature. But some strong seedlings can undergo 20-25-degree Fahrenheit.
But in summer season they can be produced in coastal areas if the temperature is above 80-degree Fahrenheit. These seeds are anti-freeze survivors. Annually, in the horticulture field, every corps needs at least 400mm-500mm 0f rainfall.
The appliances or utensils you’ll need for this farming are:
- Sharp Knife.
- Fish Emulsion.
- Garden Hoe.
- Organic Mulch.
- Organic Soil Amendments.
- Water-Soluble Fertilizer.
Care for organic cabbage growing stages:
This is an important topic. When we starting to writing a guide for cabbage farming the first thing, we completed is the caring process. There are several tips and tricks, that can save lots of your time. Because this is where farmers feel helpless. Feel free to ask any question in the comment box below.
Watering Tips:
The biggest preservation to look after the cabbages are watering. It is the hardcore ingredient to keep the plants combined.
- Special attention needs to be drawn to the land in autumn & winter.
- On the other hand, dry out causes plant bolting. It also keeps them from drying out and exterminates bitter flavors of the cabbages.
- It needs 11/2 inches of rain per week but if the climate condition of your region isn’t that rainy you’ve to keep it hydrated by watering yourself.
- Approximately, 10 liters of water is necessary for per meter square of the land. Soaker hose, jugs, the regular hose can be used for the purpose.
- The nurturing land has to be waterlogged weekly. The pressure shouldn’t be too strong so the soil gets decayed.
- You need to be sensible while watering the root & upper levels. Cause the roots to retain the moistures of the soil and the upper levels reassure the pests & diseases but balancing the measure it can be solved.
- Yellow leaves must be removed that are damaged by the pests & insects.
- Like any other vegetables, it doesn’t do well in the mushy soil for a long period. If for any reason the soil turns out very dry you’ll have to dig 3 inches down and water it if the soil shifts to moisture then you’re in a good shape.
As we know that the cabbages are the vast consumers of water and other factors, they need to be side-dressed with composts, potassium, & nitrogen to keep the soil rich. After developing new leaves 20-20-20 can be scattered. It is prohibited to start the fertilization after 4-5 weeks later when the plants will be growing solidly and the germination procedure is over.
Mechanism of Irrigation:
The cabbage is an adaptive vegetable but still, it can’t endure dehydration. In winter season the procedure is done by interim irrigation which requires 8-10 days. But in the dry season has to be persistent and constant. A limited amount of water should be kept on the furrows to re-hydrate the corps in the dry season. Exceptional drainage system needs to made for rainfall conditions. Drizzle irrigation needs to be made for continents with less rain.
Weed controlling:
Weeds make the land a useless junk. They mostly damage the roots of the cabbages. The first elimination time for the weeds is after 2-3 months when there half-grown. the process is done by dredging. The drilling method needs to be precise so the plants don’t get bruised. Along with this hoeing herbicide also helps to annihilate the weeds. And they are Alachlor & Metolachlor.
But I am afraid to say, Beginner farmers, do not realize the weeding procedure completely. Hope! you do not make mistakes. Note this instead.
Control the weeds in time, you should keep the cabbage garden clean in that time.
- Control weeds in growing stages.
- you need to perform weeding before and after fertilization is applied.
- Sometime in very hot and shine day weeds help to preserve water, but I warn you to be careful.
- In circumstances like this only remove the unwanted plants near the roots. Although I will suggest you for using mulch or a shade. Mulch is beneficial not only help your cabbage with water but also protect them from the extreme sunlight on your garden.
Alachlor:
Alachlor is not as strong or, adequate as Metolachlor. But it helps to oversight the spectrum of the weeds. you’ve to memorize that this herbicide can’t slightly be overused.
Metolachlor:
It helps with the depressed conditions of the plants.
Fertilizer requirements for cabbage farming:
As they are heavy feeders, they also prescribe highly effective fertilization like potassium, nitrogen, phosphorus, composts, urea instead of ammonium sulphate for acidic soils. Fertilization applying limit for cabbage farming is 11/2 pounds per 100 square feet. Organic farmers will apply Organic fertilizers after 20-30 days of planting if it requires. Try to avoid fertilizers produced with human excreta.
For only conventional farmers, this will apply. Though it is against organic farming and bad for health. We suggest testing the soil and provide the needed vitamins to the soil. For ensuring faster and bigger vegetables use nitrogen, potassium and phosphorous.
- 12-12-12 or, 10-10-10 is the fertilizer that obligates well with cabbages.
- These numbers, are sealed in the containing process of the fertilizer which represents how much organic ingredients the corps needs.
- For example, every cabbage land requires 200-250 kilogram of nitrogen per hectare.
- Utilization needs to be strengthened out with phosphorus and potassium. The leftovers can be side-dressed after a week or 3 after the transplanting. Boron & Molybdenum can be sprayed during this term.
Common Pests & Diseases:
While growing the cabbages the corps faces many kinds of diseases & pests. This diseases & pests reduces the colour, essence, weight, quality and the advancement of them.
The pests that cause inflicts the to the corps are Cabbage worms, Cabbage loopers, Aphids, Cabbage root maggots, Flea beetles, Cutworms, Nematodes, Bagrada Bug, and American Bollworms.
The diseases that spoil the production are Blackleg, Club-root, Dumping Off, Downy Mildew, Leaf spot/Ring spot/Target spot, Powdery Mildew, White Blister, White Mould, White leaf spot, Wire Stem, etc. But the primary diseases are caused by Sclerotinia & Botrytis.
These catastrophic components cause devastation to the stems, wilts, heads, seedlings, flower and even an entire plan. But uttermost of the diseases and pest causes damage to the leaf and root.
Control: Chemical components like Carbaryl, Spinosad, Neem oil extracts, Permethrin and insecticidal soaps. But some of the diseases and pests attacks may not have the cure. In this regard, you can take consultation with your near governmental agriculture institutes.
Harvesting Tips:
The cabbages should be harvested when the heads are substantial and ripened. It takes around 71-88 days. The best way of harvesting this crop is to compress it by your own hand if you feel the strong & firmness of the head then your cabbage is ready to harvest.
Sometimes some adult looks great, healthy, & ripened but inside its soft and unfit to be harvested. So, don’t judge the visualization because it can be tricky to examine every single plant by your own hand.
Early produced cabbages weight varies 1-3 pounds. Firstly, you need to cut the stem underneath the head with a sharp knife and detach the head from the plant but leave the leaves and other parts on the ground. A week later those leaves and other parts will form as a little cabbage maybe it will be small but it has a great flavour.
Storage Techniques:
The storage system is one of the most important procedures in the field of cabbage farming. If the inhalation of they go well the product loses its nature but proper storage system slows down the respiration. The temperature of the storage system needs to be 0 degrees or, 32 degrees Fahrenheit.
Moreover, the has to be at least 90% or, high cause if the humidity level is less than 80% them will lose its precipitation. Refrigeration is the best way to handle the humidity of the cabbage. It can be stored in the fridge for 2 weeks by only packaging it with plastic.
Furthermore, it needs to be dried out before the storage system. However, in the tuber cellar position, the cabbage can be refrigerated for nearly 3 months. They shouldn’t be stored with fruits particularly with Apple even if the proportion of temperature & the humidity level is the same cause they exhale ethylene which discolours the cabbage.
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Cabbage Is Packed With Nutrients
Even though cabbage is very low in calories, it has an impressive nutrient profile.
In fact, just 1 cup (89 grams) of raw green cabbage contains (2):
- Calories: 22
- Protein: 1 gram
- Fiber: 2 grams
- Vitamin K: 85% of the RDI
- Vitamin C: 54% of the RDI
- Folate: 10% of the RDI
- Manganese: 7% of the RDI
- Vitamin B6: 6% of the RDI
- Calcium: 4% of the RDI
- Potassium: 4% of the RDI
- Magnesium: 3% of the RDI
Cabbage also contains small amounts of other micronutrients, including vitamin A, iron and riboflavin.
As you can see in the list above, it is rich in vitamin B6 and folate, both of which are essential for many important processes in the body, including energy metabolism and the normal functioning of the nervous system.
In addition, cabbage is high in fiber and contains powerful antioxidants, including polyphenols and sulfur compounds
Antioxidants protect the body from damage caused by free radicals. Free radicals are molecules that have an odd number of electrons, making them unstable. When their levels become too high, they can damage your cells.
Cabbage is especially high in vitamin C, a potent antioxidant that may protect against heart disease, certain cancers and vision loss
SUMMARY: Cabbage is a low-calorie vegetable that is rich in vitamins, minerals and antioxidants.
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It May Help Keep Inflammation in Check
Inflammation isn’t always a bad thing.
In fact, your body relies on the inflammatory response to protect against infection or speed up healing. This kind of acute inflammation is a normal response to an injury or infection.
On the other hand, chronic inflammation that occurs over a long period of time is associated with many diseases, including heart disease, rheumatoid arthritis and inflammatory bowel disease
Cruciferous vegetables like cabbage contain many different antioxidants that have been shown to reduce chronic inflammation
In fact, research has shown that eating more cruciferous vegetables reduces certain blood markers of inflammation
One study including over 1,000 Chinese women showed that those who ate the highest amounts of cruciferous vegetables had considerably lower levels of inflammation, compared to those who ate the lowest amounts
Sulforaphane, kaempferol and other antioxidants found in this remarkable group of plants are likely responsible for their anti-inflammatory effect
SUMMARY: Cabbage contains powerful antioxidants that may help reduce inflammation.
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Cabbage Is Packed With Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that serves many important roles in the body.
For instance, it’s needed to make collagen, the most abundant protein in the body. Collagen gives structure and flexibility to the skin and is critical for the proper functioning of the bones, muscles and blood vessels
Additionally, vitamin C helps the body absorb non-heme iron, the type of iron found in plant foods.
What’s more, it’s a powerful antioxidant. In fact, it has been extensively researched for its potential cancer-fighting qualities
Vitamin C works to protect the body from damage caused by free radicals, which has been associated with many chronic diseases, including cancer
Evidence suggests that a diet high in vitamin-C-rich foods is associated with a lower risk of certain cancers
In fact, a recent analysis of 21 studies found that the risk of lung cancer decreased by 7% for each daily 100-mg increase in vitamin C intake
However, this study was limited because it could not determine whether the decreased risk of lung cancer was caused by vitamin C or other compounds found in fruits and vegetables.
While many observational studies have found a link between higher vitamin C intake and a reduced risk of certain cancers, results from controlled studies remain inconsistent
Even though more research is needed to determine this vitamin’s role in cancer prevention, it’s certain that vitamin C plays a key role in many important functions in the body.
While both green and red cabbage are excellent sources of this potent antioxidant, red cabbage contains about 30% more.
One cup (89 grams) of chopped red cabbage packs in 85% of the recommended intake for vitamin C, which is the same amount found in a small orange
SUMMARY: Your body needs vitamin C for many important functions, and it is a potent antioxidant. Red cabbage is particularly high in this nutrient, providing about 85% of the RDI per cup (89 grams).
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It Helps Improve Digestion
If you want to improve your digestive health, fiber-rich cabbage is the way to go.
This crunchy vegetable is full of gut-friendly insoluble fiber, a type of carbohydrate that can’t be broken down in the intestines. Insoluble fiber helps keep the digestive system healthy by adding bulk to stools and promoting regular bowel movements
What’s more, it’s rich in soluble fiber, which has been shown to increase the number of beneficial bacteria in the gut. This is because fiber is the main fuel source for friendly species like Bifidobacteria and Lactobacilli.
These bacteria perform important functions like protecting the immune system and producing critical nutrients like vitamins K2 and B12
Eating more cabbage is an excellent way to keep your digestive system healthy and happy.
SUMMARY: Cabbage contains insoluble fiber, which keeps the digestive system healthy by providing fuel for friendly bacteria and promoting regular bowel movements.
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May Help Keep Your Heart Healthy
Red cabbage contains powerful compounds called anthocyanins. They give this delicious vegetable its vibrant purple color.
Anthocyanins are plant pigments that belong to the flavonoid family.
Many studies have found a link between eating foods rich in this pigment and a reduced risk of heart disease
In a study including 93,600 women, researchers found that those with a higher intake of anthocyanin-rich foods had a much lower risk of a heart attack
Another analysis of 13 observational studies that included 344,488 people had similar findings. It found that increasing flavonoid intake by 10 mg per day was associated with a 5% lower risk of heart disease
Increasing your intake of dietary anthocyanins has also been shown to reduce blood pressure and the risk of coronary artery disease
Inflammation is known to play a major role in the development of heart disease, and anthocyanins’ protective effect against it is likely due to their anti-inflammatory qualities.
Cabbage contains more than 36 different kinds of potent anthocyanins, making it an excellent choice for heart health (31).
SUMMARY: Cabbage contains powerful pigments called anthocyanins, which have been shown to reduce the risk of heart disease.
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May Lower Blood Pressure
High blood pressure affects more than one billion people worldwide and is a major risk factor for heart disease and stroke
Doctors often advise patients with high blood pressure to reduce their salt intake. However, recent evidence suggests that increasing your dietary potassium is just as important for lowering blood pressure
Potassium is an important mineral and electrolyte that the body needs to function properly. One of its main jobs is to help regulate blood pressure by counteracting the effects of sodium in the body
Potassium helps excrete excess sodium through urine. It also relaxes blood vessel walls, which lowers blood pressure.
While both sodium and potassium are important for health, modern diets tend to be too high in sodium and too low in potassium
Red cabbage is an excellent source of potassium, delivering 12% of the RDI in a 2-cup (178-gram) serving
Eating more potassium-rich cabbage is a delicious way to lower high blood pressure and may help keep it within a healthy range
SUMMARY: Potassium helps keep blood pressure within a healthy range. Increasing your intake of potassium-rich foods like cabbage may help lower high blood pressure levels.
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Could Help Lower Cholesterol Levels
Cholesterol is a waxy, fat-like substance found in every cell in your body.
Some people think all cholesterol is bad, but it’s essential for the body’s proper functioning.
Critical processes depend on cholesterol, such as proper digestion and the synthesis of hormones and vitamin D
However, people who have high cholesterol also tend to have an increased risk of heart disease, especially when they have elevated levels of “bad” LDL cholesterol
Cabbage contains two substances that have been shown to decrease unhealthy levels of LDL cholesterol.
Soluble Fiber
Soluble fiber has been shown to help lower “bad” LDL cholesterol levels by binding with cholesterol in the gut and keeping it from being absorbed into the blood.
A large analysis of 67 studies showed that when people ate 2–10 grams of soluble fiber per day, they experienced a small, yet significant, decrease in LDL cholesterol levels of roughly 2.2 mg per deciliter
Cabbage is a good source of soluble fiber. In fact, around 40% of the fiber found in cabbage is soluble
Plant Sterols
Cabbage contains substances called phytosterols. They are plant compounds that are structurally similar to cholesterol, and they reduce LDL cholesterol by blocking the absorption of cholesterol in the digestive tract.
Increasing phytosterol intake by 1 gram per day has been found to reduce LDL cholesterol concentrations by as much as 5%
SUMMARY: Cabbage is a good source of soluble fiber and plant sterols. These substances have been shown to reduce LDL cholesterol.
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Cabbage Is an Excellent Source of Vitamin K
Vitamin K is a collection of fat-soluble vitamins that plays many important roles in the body.
These vitamins are divided into two main groups
- Vitamin K1 (phylloquinone): Found primarily in plant sources.
- Vitamin K2 (menaquinone): Found in animal sources and some fermented foods. It is also produced by bacteria in the large intestine.
Cabbage is a terrific source of vitamin K1, delivering 85% of the recommended daily amount in a single cup (89 grams)
Vitamin K1 is a key nutrient that plays many important roles in the body.
One of its main functions is to act as a cofactor for enzymes that are responsible for clotting the blood
Without vitamin K, the blood would lose its ability to clot properly, increasing the risk of excessive bleeding.
SUMMARY: Vitamin K is critical for blood clotting. Cabbage is an excellent source of vitamin K1, with 85% of the RDI in 1 cup (89 grams).
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it’s Very Easy to Add to Your Diet
In addition to being super healthy, cabbage is delicious.
It can be eaten raw or cooked and added to a wide variety of dishes like salads, soups, stews and slaws.
This versatile veggie can even be fermented and made into sauerkraut.
In addition to being adaptable to many recipes, cabbage is extremely affordable.
No matter how you prepare cabbage, adding this cruciferous vegetable to your plate is a tasty way to benefit your health.
SUMMARY: Cabbage is a versatile veggie that’s easy to incorporate into your diet. You can use it to make many different dishes, including salads, stews, soups, slaws and sauerkraut.
