Cancer Prevention and Iron-Rich - Surprising Facts About Cabbage

In her weekly program on 103FM, dietitian Dr. Maya Roseman talked about the many advantages of cabbage and its surprising nutritional values. "To me, it is one of the more beautiful vegetables," said Dr. Roseman. "This vegetable stays fresh for a long time after being harvested, even several months in the fridge."

And if you were wondering what can be done with the leafy vegetable, Dr. Roseman notes a variety of dishes, including fresh salad, cooked cabbage, stir-fried vegetables with chicken or tofu, stuffed dishes, pickles, soups, pies, and more interesting pastries.

Dr. Roseman surprised listeners by saying that cabbage is very rich in Vitamin C, found in the highest amount in fresh cabbage salads and less so in cooked or pickled cabbage. "However, the amount of iron and calcium remains similar even after heating the cabbage, and the fermented cabbage even contains probiotics that are good for the digestive system," she said.

Additionally, Dr. Roseman mentioned that cabbage contains many dietary fibers that contribute to a feeling of fullness - an important factor for people on a diet and also for those suffering from constipation. "There is a large amount of calcium. A large salad has almost as much calcium as a dairy product. There is also a lot of iron in cabbage. A large cabbage salad has more iron than chicken breast," she said, adding: "In purple cabbage, there is a purple pigment called anthocyanin, which is also a very strong antioxidant effective against heart diseases and especially cancer."

Dr. Roseman added that the purple pigments are also found in purple onions, strawberries, and blueberries, and they help prevent Alzheimer's and are good for brain health because these compounds positively affect preventing brain degeneration.

And if you were worried about the calories - cabbage has only 25 calories per 100 grams, making it diet-friendly on its own. In the case of cabbage salads containing mayonnaise or oil, the calorie count can increase. "In one tablespoon of cabbage salad with mayonnaise, there are almost 50 calories, like a serving of fat in the diet," she said.

Roseman concluded with a tip for the lazy and said: "Cabbage does not release liquid after being cut, so those who are lazy to make salad every day can prepare a whole shredded cabbage in a giant bowl, put it in the fridge, and it will last all week... You can also make a giant bowl of purple salad that holds up beautifully, and also carrots. If you're hungry, you can take a handful from any bowl, and here’s a salad. Add tasty seasoning without much effort," she concluded.