The Humble Red Cabbage Competes with Other Superfoods

                                  I washed the red cabbage and discovered the pleasant surprise of blue water. I don't remember noticing that in the past.


Kale and most other green leafy vegetables can be boiled at the same time. The only caution is to add spinach last because it wilts. Otherwise, eat the spinach raw. As a matter of fact, Some leafy vegetables are better eaten raw.

Red cabbage: According to, "Red cabbage is one of those with a great dose of Vitamin C, making it an antioxidant-rich, immune booster. In comparison to green cabbage, red cabbage (shown in the pot) contains 10x more vitamins, cancer-fighting flavonoids, and a winning amount of antioxidants that improve eye, teeth, bone, & immune health.

Green cabbage: Contains just about everything the red cabbage contains, but in smaller quantities except for cholesterol-fighting ability. It is a superfood.

Spinach: states that raw spinach is healthier than cooked. This general rule applies to most green vegetables. These are reasons spinach is considered a superfood: gives a generous portion of calcium, magnesium, and iron. It prevents cancer, reduces blood sugar, aids in good bone health, aids in weight loss, good for the eyes, reduces hypertension, has anti-inflammatory properties, keeps body relaxed, keeps brain functioning normally, boosts immunity, prevents heart attacks and atherosclerosis, prevents anemia, enhances skin so it glows, prevents acne, and offers natural anti-aging properties.

Kale: Although different types of kale are available, the one discussed here is the common curly-shaped kale. It is a superfood and a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens, and Brussels sprouts. It is high in nutrients but low in calories. 

A single cup of raw kale (about 67 grams or 2.4 ounces) contains, Vitamin A: 206% of the DV (from beta-carotene), Vitamin K: 684% of the DV, Vitamin C: 134% of the DV, Vitamin B6: 9% of the DV, manganese: 26% of the DV, Calcium: 9% of the DV, Copper: 10% of the DV, Potassium: 9% of the DV, magnesium: 6% of the DV, 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron, phosphorus, 3 grams of protein, alpha-linolenic acid (omega-3 fatty), fiber, antioxidants like quercetin and kaempferol, flavonoids, and polyphenols. 


--Frances Ohanenye maintains this visual cookbook. Click on the "Open Source Cooking" tab for enlightening information. Thanks for visiting. Have a fruitful day!


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