Status: 15.10.2023, 19:05 PM
By: Ines Alms
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With the right preparation, almost any type of cabbage becomes a real treat. © Alice Dias Didszoleit/Imago
When it comes to cabbage, everyone has their preferences. When it comes to health, however, it is clear which varieties are at the top. A nutritionist explains why.
To avoid getting the wrong impression: Basically, every type of cabbage with its high content of minerals, vitamins and secondary plant substances makes a valuable contribution to nutrition and is very healthy in this sense. However, there are two frontrunners when it comes to ingredients: broccoli and kale. Nutritionist Dr. Matthias Riedl knows the reasons for this. If you don't want to make a culinary friendship with the two types of vegetables, you can find out here what the alternatives are particularly good at.
Broccoli and kale are the superheroes of cabbage varieties
As Dr. Matthias Riedl explains in his book "My Way to a Healthy Diet", broccoli provides calcium and magnesium, which strengthen bones, among many other nutrients. In addition, there is a special ingredient: the secondary plant substance sulforaphane is a mustard oil glycoside that stimulates the production of vascular protective enzymes and inhibits both tumor cells from spreading and inflammation. In addition, cabbage can even lower sugar levels, which is especially important for diabetics.
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According to the nutritionist, kale also shares the winner's podium and is a true superfood. The variety, which for a long time was known especially among northern Germans for the traditional dish kale with pee, has recently also conquered trend cuisine - whether in smoothies, bowls or as kale or kale chips. This type of cabbage is particularly interesting for vegetarians, vegans and athletes, because it provides as much protein as milk. Even with its high iron levels, cabbage is unbeaten among its relatives. And kale strengthens the cardiovascular system. However, its special feature is a very high content of the secondary plant substance lutein, which protects the retina of the eye from photodamage and thus helps to halt the progress of age-related macular degeneration.
If you don't get so warm with the cabbage varieties mentioned, you can also simply grow whole mini cabbages in the garden. Everyone is free to choose the variety here.
From cauliflower to savoy cabbage: other types of cabbage also have great inner values
Would you prefer other healthy alternatives? Then you might find the right one in the following list:
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- Cauliflower: Cauliflower has a high vitamin K content and is considered particularly digestible. Therefore, you can easily eat it raw, for example in a quick cauliflower salad.
- Brussels sprouts: According to aok.de, this cabbage has the highest levels of vitamin C after broccoli, with 112 mg per 100 g of vegetables.
- Red cabbage: Botanist James Wong explains that red cabbage has the highest content of anthocyanins among all types of cabbage. These dyes can protect the body from oxidative stress.
- White cabbage: White cabbage has a lot of everything – the amounts of vitamin C, vitamin E and fiber make it an all-round healthy feel-good package. Especially in the form of sauerkraut, it is good for the intestinal flora.
- Savoy cabbage: It contains three times as much folic acid as the other types of cabbage. The vitamin is important for cell metabolism and blood formation. One portion of savoy cabbage covers almost half of the daily requirement.