Cabbage leaves, the often-overlooked outer part of the cabbage fruit or head, hold significant value to humans. The cabbage fruit or head is popularly known for its consumption; however, the cabbage leaves often end up in the garbage right before they are harvested and, if they pass harvest, end in trash cans in homes, with most people thinking they are useless with no worth or value.
Introduction
Cabbage leaves, typically wide and large, come in various shades of green or purple, depending on the cabbage variety. Like Kale and Broccoli, cabbage is part of the Brassica family (Brassica Oleracea) and is a staple in global cuisine. These leaves, slightly thicker and more potent than the cabbage fruit, are a nutritional powerhouse and can be used in a multitude of dishes.
Far from being mere scraps, cabbage leaves are a health boon. They are low in calories and offer a wealth of health benefits, making them a smart choice for any meal.
Table of Contents
Methods for preparing cabbage leaves for eating and a healthy dietary option
There are various methods used in food preparation however the below indicated the various ways the cabbage leaves can be prepared for a great consumption experience.
- Steamed: The cabbage leaves cab be steamed alone of along side other vegetables as a side dish which could be served with pasta, rice, and potatoes. This is what I like to use my cabbage leaves for.
- Eaten Raw: When properly cleaned and washed the cabbage leaves can be shredded into beautiful shapes and consumed right on the spot. This could be a combination to be used as part of the salad or vegetable mix.
- Cooked: These leaves could be cooked for making cabbage swallow or cabbage pudding suitable for consumption.
- Stuffed: Cabbage can also serve as a great wrap which could be stuffed with rice, potatoes, and other food types.
Nutritional Value of Cabbage Leaves
The cabbage leaves contains essential nutrients needed to our daily well-being as individuals. They Include: Analysis of an 100grams raw cabbage leaves.
| Calories 25kcal | Vitamin C 36.6mg | Potassium 170mg |
| Carbohydrate 5.8grams | Vitamin A 98mg | Calcium 40mg |
| Fiber 2.5grams | Vitamin K 76mg | Magnesium 12mg |
| Sugars 2.2 grams | Vitamin B6 0.1mg | Phosphorus 26mg |
| Protein 1.3grams | Folate 43mg | Iron 0.5mg |
| Fat 0.1grams | Vitamin E 15mg | Sodium 18mg |
Others includes Manganese, Riboflavin, Thiamine, Copper, Niacin in micrograms.
Health Benefits of Cabbage leaves
Antioxidants: Cabbage leaves are a rich source of antioxidants and Vitamin C, which are needed for the body to function effectively. These antioxidants help reduce oxidative stress, boost the immune system, and lower the risk of terminal and chronic diseases.
These antioxidants include Polyphenol, which eliminates inflammation in the body, and flavonoids, which serve as a potent immune booster and eliminate free radicals from the body.
Rich Fibre Content: These leaves are a natural source of high fibre content required for a healthy digestion process in humans. This fibre adds bulk to stool and makes it easier to pass stool from the body, hence eliminating constipation and promoting bowel movement and general intestinal health in both young and adults. Additionally, cabbage helps eliminate unwanted waste substances easily.
Supports Stomach Health: Cabbage juice extracted from these leaves, is traditionally known for its stomach-healing properties. This juice helps heal stomach ulcers and improve stomach health. The carbohydrates in cabbage cannot be broken down in the intestine, promoting a healthy digestive system. Also, the amino acid glutamine in cabbage supports the integrity of the stomach lining, and the antioxidants in cabbage can help protect the stomach lining from damage.
Promotes Detoxification: Cabbage contains compounds like glucosinolates and sulforaphane, which are converted into active forms such as isothiocyanates and Indoles during digestion. These compounds support the liver’s detoxification processes, ensure cell protection, and help remove toxins, promoting overall digestive health. They also help protect the body against cancerous substances or inhibit cancer growth in the human body.
Weight Maintenance: Cabbage leaves are low in calories and high in fiber. Hence, including them in one’s diet helps fill individuals right on time, adding great nutritional value to meals. They help you feel satisfied while consuming fewer calories, which may aid in weight management.
They are also low in fat, making eating them in their natural state much easier. They are known to be extremely versatile, available for use in a variety of dishes or meals , and a great source of roughage for the body.
Potential Cancer Prevention: Some findings indicate that the compounds found in cabbage leaves, such as sulforaphane and indole-3-carbinol, may have anti-cancer properties and help limit certain types of cancer, including colon, breast, and prostate cancer. One way to incorporate these leaves into your diet is by adding them to salads or stir-fries.
Key Role in Cardiovascular Health: Cabbage leaves are not just a part of your salad but a significant player in maintaining heart health. Their rich potassium content aids in regulating blood pressure and cholesterol levels, thereby mitigating the risk of heart-related diseases. Moreover, anthocyanins in cabbage leaves boost cardiovascular health, giving you more reasons to include this superfood in your diet.
Regulates Blood Sugar Levels: These leaves, with their antioxidant properties, offer significant benefits in controlling blood sugar levels. They aid in insulin production and help maintain balanced blood glucose levels, making them a smart choice for those looking to manage their sugar levels effectively. By including these leaves in your diet., you can feel confident in your sugar management
Other Uses Asides Consumption
Minimizes Breast Engorgement: Cabbage leaves are critical to eliminating the pain or discomfort experienced during breastfeeding due to breast engorgement. Sometimes, the breastfeeding mother faces a situation of having overstocked milk in her breast, which is often super uncomfortable. Placing chilled or cold cabbage leaves inside a bra can relieve swelling and pain due to their anti-inflammatory properties.
Natural Relief for Sprains or Sores: Applying chilled cabbage leaves to areas of sores, sprains, strains, muscles, or bones could help soothe that part of the body. The anti-inflammatory substance in the leaves, glutamine, helps control the swelling and pain.
The cooling effect from chilled leaves helps provide soothing relief to the body.
.Healing Properties: The cabbage leaves are known for their healing properties when faced with minor cuts, bruises, wounds, and bits. It promotes faster healing, reduces swelling around the wound, and supplies vitamins needed for tissue repairs and blood clotting.
Applying these leaves when crushed around the wound area could bring the patient immediate relief and healing.
Manure: When you add cabbage leaves to your compost pile, you’re making a valuable contribution to sustainable gardening. These leaves provide essential nutrients and minerals, enriching the soil for optimal plant growth. This knowledge empowers you to make informed decisions for your garden.
It improves the soil’s structure, texture, moisture, and aeration, which in turn determines the quality of plants grown on it.
Natural Repellants: The pungent odor of cabbage leaves is known to contribute significantly to its ability to repel pests and insects. Crushing cabbage leaves could fulfill this purpose.
Conclusion
Cabbage leaves have all sorts of wonderful health-boosting, healing, and sustainable gardening properties. They can, for example, form part meal like stuffed cabbage rolls or used to enhance soups. These can alleviate inflammation or swelling when used on body parts. They also add beneficial nutrients to the soil when included in compost. This selection of their many uses shows how versatile and useful they are, which can easily be in your home.
Completely edible, cabbage leaves are also excellent for natural health remedies and all types of gardening. Especially in the culinary and holistic health traditions, their poly-use and eco-purposes contribute to a healthier existence as well as environmental sustainability.