Cabbages are leafy billenial vegetables that grow annually and come in white, red or green colour. They are also characterized as having hard thin leaves on the outer layer, and it gradually gets softer and thicker as it gets into the centre.
Just like tomatoes, they are a globally staple vegetable found in various cuisines, with cabbages either prepared raw or cooked as salads. Also, it turns out that cabbages are related to broccoli, Brussels sprouts, and also cauliflowers too! Why? It is because all of them are members of the “Cruciferae” group of crops. Anyway, these are the benefits of cabbage muscle bodybuilding.
Nutritional Facts of Cabbages
- Serving Size – 100 g
- Water – 92.18 g
- Calories – 25 kcal
- Total Fat – 0.1 (0% of DV)
- Saturated Fat – 0 g (0% of DV)
- Polyunsaturated Fat – 0 g (0% of DV)
- Monounsaturated Fat – 0 g (0% of DV)
- Trans Fat – 0 g (0% of DV)
- Cholesterol – 0 g (0% of DV)
- Total Carbohydrates – 5.2 g (2% of DV)
- Sugar – 2.8 g
- Dietary Fibre– 2.2 g (9% of DV)
- Protein – 1.1 g (2% of DV)
- Vitamins and Minerals
- Vitamin A – 87.2 IU (2% of DV)
- Vitamin B6 – 0.1 mg (6% of DV)
- Vitamin B12 – 0 mcg (0% of DV)
- Vitamin C – 32.6 mg (54% of DV)
- Vitamin D – 0 mg (0% of DV)
- Vitamin E – 0.1 mg (1% of DV)
- Vitamin K – 67.6 mcg (85% of DV)
- Calcium – 35.6 mg (4% of DV)
- Copper – 0.0 mg (1% of DV)
- Fluoride – 0.9 mg (0% of DV)
- Iron – 0.4 mg (2% of DV)
- Magnesium – 10.7 mg (3% of DV)
- Manganese – 0.1 mg (7% of DV)
- Phosphorus – 23.1 mg (2% of DV)
- Potassium – 151 mg (4% of DV)
- Selenium – 0.3 mcg (0% of DV)
- Sodium – 16 mg (1% of DV)
- Zinc – 0.2 mg (1% of DV)
All the information above are in relation to a 2,000-calorie diet. The percentage of daily value (% of DV) may differ depending on personal calorie needs.
What are its Health Benefits?
Here are the benefits of cabbage for muscle bodybuilding:
- Cabbages are Antioxidants
First of all, health benefits of savoy cabbage act as antioxidants and also detoxifiers that work by actively cleansing the blood system from toxins, in particular free radicals and uric acid, all thanks to its vitamin C and uric acid reserves.
- Cabbages are Anti-inflammatory
According to one research, cruciferous vegetables such as cabbages are anti-inflammatory because they contain the so-called substance “sulforaphane.”
- Cabbages have Anti-cancer Compounds
Up next, apart from being antioxidants and anti-inflammatory food items, cabbages (health benefits of red cabbage in particular) also have anti-cancer compounds like lupeol, sinigrin and sulforaphane itself and also glucosinulates. They are effective in treating various cancers like breast, prostate, bladder and colon cancer.
- Cabbages Help the Digestive Tract
Cabbages, which are rich in water and also glucosinulates help the body retain water, bulk up bowels and treat constipation. Those findings are based on the 2012 study published on the World Journal of Gastroenterology.
- Cabbages Support Cardiovascular Health
Cabbages are also rich in polyphenols that are deemed very effective in lowering low-density lipoprotein (LDL) cholesterol levels, lowering blood pressure and also platelet levels, which again are especially needed for a prime cardiovascular health.
- Cabbages Protects Us from Radiation Therapy
Health benefits of napa cabbage have a rare compound abbreviated as DIM, which has been known to minimize the side effects and risks of radiation therapy. It also makes sure the red blood cell, white blood cell and the platelet count is always at check.
- Cabbages Improve and Maintain Immunity
Due to the high vitamin C content cabbages have, which is at 32.6 g or equivalent to 54% of the recommended daily values, immunity can be maintained at best and so is the disappearance of free radicals.
Like what is mentioned earlier, being a cruciferous vegetable cabbages are especially rich in antioxidants as well as vitamin C, in which antioxidants themselves are much needed for a healthy and ever-young looking ski by slowing down aging process.
- Cabbages Aid Weight Loss
And now here is how cabbages are useful for body building! As we all know during the body building regime, it is important to only consume lean food at the right quantity for the progress to run smoothly. Cabbages are safe for bodybuilders because it is low in calories but loaded with nutrients such as vitamins and minerals, and also fibre to help stay full over a period of time!
- Cabbages for Cataracts
Finally, apart from the benefits of cabbage for breasts health, cabbages are a rich source of beta-carotene, which is needed for eyesight to prevent macular degeneration as we age.
Cautions and Recommendations
Cabbages are indeed safe to be consumed by the general population; even when they are under medication; however certain circumstances have to be noted too as well. First, cabbages may alter blood sugar levels in people with diabetes.
If one decides to use cabbages at this stage, check for symptoms of low blood pressure (hypoglycemia) regularly and also check the blood pressure routinely.
The same is said to be true for people who are undergoing surgery, because cabbage is said to interfere with blood sugar control, so, stop using cabbages 2 weeks prior to surgery. And last, cabbages are also proven sensitive for people with under-active thyroid gland by making the conditions even worse.
How to Make Sauerkraut (German Fermented Cabbages)
- 1 medium head cabbage
- 1-3 tablespoons of sea salt
- First, chop or shred the cabbages.
- And then, sprinkle salt on top of them.
- Knead the cabbage using clean hands, or pound it using a potato masher or a cabbage crusher for approximately 10 minutes until there is enough amount of liquid to cover up.
- Stuff the cabbages into a jar, and press the cabbage underneath the liquid. If the liquid levels aren’t enough, one can increase the volume using plain water.
- If the jar used isn’t air tight, cover it tight and layer it using rubber band for maximum strength.
- Culture it at room temperature for about a minimum of 2 weeks until a desired flavour and texture is achieved.
- If one uses a tight lid, burp it daily to release excess pressure.
- Once fermentation is done, transfer it immediately to cold storage. Meanwhile, the flavour of the sauerkraut continues to develop as it ages.
- Finally, one can consume it upon reaching a certain preferred fermentation duration and level.