Cabbage - بند گوبھی

General usage:

      Cabbage is prepared and consumed in many ways. The simplest options include eating the vegetable raw or steaming it, though many cuisines pickle, stew, sautée or braise cabbage. Pickling is one of the most popular ways of preserving cabbage, cabbage is often included in spicy salads and braises.

Health and Nutrition 

     Cabbage is a good source of vitamin K, vitamin C and fiber. Cabbage is also an excellent source of manganese, vitamin B6, and folate; and a good source of thiamin, riboflavin, calcium, potassium, vitamin A, tryptophan, protein, and magnesium as well as other cruciferous vegetables, may reduce the risk of  some cancers,  This is possibly due to the glucosinolates found in cole crops, which stimulate the production of detoxifying enzymes that remove carcinogens created during metabolism, or due to the sulphoraphane content, also responsible for metabolic anti-carcinogenic activities. Purple cabbage also contains anthocyanins, which in other vegetables have been shown to have anti-carcinogenic properties. Along with other cole crops, cabbage is a source of indole-3-carbinol, a chemical that boosts DNA repair in cells and has been shown—in experiments using cell cultures and animal models—to block the growth of cancer cells. Research suggests that boiling these vegetables reduces their anti-carcinogenic properties.

   Nutrition Values (100g)

              

	Energy                             103 kJ (25 kcal)    Carbohydrates                              5.8 g    Sugars                                           3.2 g    Dietary fiber                                  2.5 g    Fat                                                 0.1 g    Protein                                          1.28 g    Thiamine (vit. B1)                        0.061 mg (5%)    Riboflavin (vit. B2)                       0.040 mg (3%)    Niacin (vit. B3)                             0.234 mg (2%)    Pantothenic acid (B5)                0.212 mg (4%)    Vitamin B6                                  0.124 mg (10%)    Folate (vit. B9)                           43 μg (11%)    Vitamin C                                   36.6 mg (44%)    Vitamin K                                    76 μg (72%)    Calcium                                      40 mg (4%)    Iron                                              0.47 mg (4%)    Magnesium                                12 mg (3%)    Manganese                                0.16 mg (8%)    Phosphorus                                26 mg (4%)    Potassium                                  170 mg (4%)    Sodium                                       18 mg (1%)    Zinc                                              0.18 mg (2%)    Fluoride                                       1 µg