There are four hundred varieties of cabbage, member of the Brassicaceae/ Cruciferae family. Universally cultivated, there is a cabbage for every town in every season. All are nutrient-rich; offer numerous health benefits; are inexpensive, and simple to cook. The most popular variety is the green cabbage. Here in America, it is used mainly in coleslaws and soups. It is a great source of vitamins A, B, C, and E, and minerals like iron and sulphur. The sulphur cleanses the digestive system and treats infections. There are also anthrocyanin and indole compounds which have been shown to reduce the risk of certain cancers: prostrate and colon in men, and breast in women. Varieties of the green cabbage include Charmant and January King.
Red cabbage with its deep red purple leaves is next best known. Used mainly for pickling, it is also superb in salads. Its high fiber, low caloric content makes it the perfect weight loss food. Like its green cousins, red cabbage contains anthrocyanins and indoles. Due to its red color, they are in higher concentrations. It also contains other phytonutrients, and vitamin C. This cabbage helps detoxify the body and combat Alzheimer’s disease. Some varieties are Scarlet O’Hara, Ruby Ball, and Meteor.
Bok Choy or Chinese cabbage, so-called because it was first used by the Chinese about six thousand years ago (states www.lifestyle.iloveindia.com), is not as round and compact as the green or red. Its large, dark leaves are loosely attached to thick, white stems. It is also known as snow or white cabbage. The mild, somewhat sweet flavor makes it quite popular in Asian cuisine. It has vitamin D and calcium which help create stronger bones and teeth; potassium which helps the body maintain a healthy heart, blood pressure, and electrolytes; vitamin A for healthy skin and mucous membranes; vitamin K for blood coagulation; beta-carotene which reduces certain cancers and cataracts. It is also rich in folic acid and iron. When purchased, Bok Choy should have a firm head and shiny leaves. Varieties include Pakchoi, Lei-choi, and Pe-Tsai.
Napa cabbage also has a mild, sweet taste. Raw or cooked, this very versatile cabbage makes great eating. It can be used in slaws, salads, steamed, stir-fried, stuffed or in other side dishes. The Koreans use it to make kim chi, their national dish. The Chinese has been cooking it since the fifteenth century. Napa is rich in vitamin C; quite low in calories; contains a trace of sodium; loaded with folic acid, manganese, potassium, and calcium. It is the perfect anti-oxidant, anti-cancer, and dietary food source. Depending on variety and area of cultivation, the vegetable can have a tall, compact head or one that is oblong and large. The leaves can be pale or dark green respectively. The leaves are also somewhat crinkled. Varieties include Che-foo or Wong Bok and Chihili.
Savoy cabbage is identified by its crinkled yellow leaves and loose head. It is used in stews, stir-fried, steamed, stuffed and side dishes. It has healthy concentrations of vitamin A, B3, C, and K; minerals potassium, calcium, and iron; beta-carotene, and folic acid. Savoy helps maintain a strong immune system; prevent skin disorders like acne; as well as performs the other therapeutic functions of its cousins. It is usually sown in April and harvested in November. Other varieties are Salarite, Promasa, and Savonarch.
Cabbage is also classified by its harvesting season, so you might see common types listed as summer cabbage, drumhead, Greyhound or Hispi; spring cabbage; winter cabbage.
To preserve their cartload of nutrients, all cabbages should be lightly cooked and used no later than six days after purchase. This delectably delicious and versatile vegetable should be included in weekly meal planning to fully reap all of its health benefits.
“Health Benefits of Bok Choy.” www.lifestyle.iloveindia.com.
