Cabbage – Benefits, Uses and Side Effects

Cabbage benefits, uses and their side effects that we should know. Kale  is rich  in nutrients and provides a wide variety of health benefits. Plus,  kale is a super food with staying power. The dark green, leafy green, has been on dinner plates since Roman times and has been common across Europe. Kale is a vegetable from the Cabbage family  , which also includes broccoli and  cauliflower . Kale  is more popular than ever, and it’s full of vitamins and minerals . 

Kale Nutritional Content:  Kale  is a leafy green cruciferous vegetable rich in nutrients and fiber. One cup of raw and chopped kale , which weighs about 16 g, contains:

• 8 calories
• 0.68 g of protein
• 1.4 g of carbohydrate
• 0.6 g of fiber
• 24 mg of Calcium
• 0.24 mg of Iron
• 8 mg of Magnesium
• 15 mg of Phosphorus
• 79 mg of Potassium
• 6 mg of Sodium
• 19.2 mg of Vitamin C
• 23 mcg of folate DFE
• 112.8 micrograms (mcg) of Vitamin K
• 80 mcg Vitamin A , RAE

A cup of cooked kale has over 1000 percent more Vitamin C than a cup of   cooked spinach . Unlike spinach, kale is low in oxalate, so the calcium and iron it provides are more easily absorbed by the human digestive system. Check out some health benefits of kale:

• Anti-Cancer:.
• Anti-inflammatory.
• Improves the Immune System.
• Improves digestion.
• Helps to Lose Weight.
• Control Diabetes.

Know now in detail,  The 11 Benefits of Cabbage For Health:

Benefit of Kale for Boosting Immune System: The high levels of antioxidants in cabbage provide resistance against infectious agents, improving the body’s immune system. Vitamin C and Sulforaphane protect the body from free radical damage. Regular consumption of kale also improves the production of white blood cells in the body, preventing the entry of viruses and bacteria.

Benefit of Kale for Bone  Health:  Kale has a good proportion of Calcium which helps in strengthening bone and also in formation in children and adults.

Kale is an Excellent Anti-Inflammatory:  Kale is a type of anti-inflammatory food and restricts unwanted free radical reactions. These reactions which, when not stopped, produce unnecessary by-products and cause inflammation.

Benefit of Kale for Preventing Cancer:  Along with the effect of antioxidants in the body, cabbage also has the effect of preventing cancerous formations in the body.

Kale Possesses Detoxifying Properties:  Kale helps in detoxifying the body by providing it with fiber and sulfur.

Benefit of Kale for Lung Health and Oral Diseases:  The high content of vitamins in  cabbage helps in preventing lung and oral cavity diseases.

Benefits of Kale for Skin and Vision:  The Vitamin A in  Kale also prevents skin diseases and helps to improve our eyesight.

Benefits of Cabbage to Improve Digestion:  The significant amount of fiber present in cabbage improves digestive power. High fiber combined with high water content in kale improves digestive tract functioning and prevents constipation.

Benefits of Kale for Weight Loss:  The fiber (5 grams in a cup) and sulfur in kale help with digestion and liver health. The Vitamin C it contains hydrates your body and boosts your metabolism, leading to weight loss and healthy blood sugar levels. The fiber in kale also lowers cholesterol.

Benefits of Kale to Prevent Early Aging:  The Vitamin C and antioxidants in kale prevent premature aging and help you look younger looking longer. Kale juice efficiently detoxifies the body and eliminates toxins, giving you healthy and glowing skin.

Benefits of Kale for Treating Diabetes:  Kale contains Manganese , a nutrient that promotes healthy blood sugar regulation. Studies have found that diabetics who consume a high-fiber diet have lower blood sugar, lipid and improved insulin levels.

Kale also contains alpha lipoic acid, an antioxidant that lowers glucose levels and prevents oxidative stress in diabetics. It also decreases peripheral neuropathy and autonomic neuropathy in diabetics.

Top Ways to Use Kale: Fortunately, adding kale to your diet is relatively simple. You can simply add it to your salads or use it in recipes.

Many people also add kale to their smoothies for added nutritional value. At the end of the day, kale is definitely one of the healthiest and most nutritious foods on the planet. In addition, kale can be enjoyed raw in juices, salads or in sandwiches or wraps, steamed, boiled, sautéed or added to soups and casseroles.

In salads: When using raw kale in salads, massage the leaves by rubbing them briefly in your hands. This starts the breakdown of cellulose in the leaves and helps to release nutrients for easier absorption.

Sauteed: Place fresh garlic and onions in extra virgin olive oil until soft. Add the kale and continue to sauté until you feel the desired tenderness. Alternatively, steam for 5 minutes, then drain and stir in a dash of soy sauce and tahini.

Juices: In a food processor or high-speed blender, add a handful of kale to your favorite smoothie. It will add nutrients without changing the flavor too much.

Side Effects of Kale: Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause an increase in potassium levels in the blood. Foods high in potassium, such as bananas and cooked cabbage , should be consumed in moderation when taking beta-blockers.

Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If the kidneys cannot remove excess potassium from the blood, consuming too much potassium can be fatal.

One cup of kale provides 1062.1 mcg of vitamin K. This can interfere with the activity of blood thinners such as warfarin, or Coumadin. Patients who are taking these medicines should talk to their doctor about foods to avoid.