The benefits of endive
Endive is a healthy vegetable that looks very much like a salad, with the exception of its characteristic “curliness” and narrow leaves. The recipe from salad chicory I will definitely…

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How to choose and cook Chinese leafy vegetables
For two years now I have been living in Singapore, and although the life of expats here is quite isolated, you can learn a lot about the local traditions, culture…

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How to choose healthy fats: seven tips
Which fats are harmful and which are beneficial? Let's see what fats are good for the body. Fats are one of the key components of a healthy diet. Many people…

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How and why cook cabbage?

I won’t tire of writing about the benefits of cabbage: it is really worth it. As a storehouse of antioxidants and anti-inflammatory substances, it is rightfully a superfood, and one of the most affordable. But at the same time, and one of the most diverse: white and red, broccoli and Brussels, color and savoy – choose! First of all, all types of cabbage are rich in such a powerful antioxidant as vitamins C and K. Antioxidants neutralize free radicals that take away the missing electron from healthy cells, thereby starting the aging and oxidation processes in our body. Namely, oxidative stress is the cause of many diseases.

Different types of cabbage contain their own set of phytonutrients (such as carotenoids and polyphenols), which relieve inflammation, strengthen immunity, support cell health, protect against cancer and have antioxidant properties. For example, broccoli (beta-carotene) and Brussels sprouts (lutein and zeaxanthin) are rich in carotenoids useful for vision. And sulforaphane – a sulfur compound that helps the liver get rid of toxins – contains white cabbage, Brussels sprouts and broccoli.

Representatives of this family differ in the spectrum of minerals and vitamins. So, only 100 grams of broccoli contains half the daily dose of vitamin A (retinol equivalent), a decent set of B vitamins and about a tenth of the recommended rate of potassium and manganese. White cabbage is rich not only in vitamins C and K, but also in macro- and microelements (potassium, boron, molybdenum and cobalt). My favorite Brussels sprouts stand out by their vitamin C content even among their counterparts – 111% of the daily norm in 100 grams, it also differs in an impressive portion of B, E, PP vitamins and dietary fiber (21%), as well as a combination of magnesium that is very useful for the heart (10%) and potassium (15%). Cauliflower is especially rich in vitamin B5.

Another important feature of cabbage is the content of prebiotics. These chemicals stimulate the growth of normal colon microflora. And, of course, cabbage is rich in fiber, which lowers blood sugar and cholesterol, helps to saturate and supports the health of the digestive tract. In general, with its two or three dozen kilocalories, cabbage is a healthy, nutritious and satisfying product.

Thinking about what to cook from it besides cabbage or stewed cabbage? There are a lot of options. Remember, in the film “Girls” the heroine of Nadezhda Rumyantseva long and proudly listed dishes that can be prepared from potatoes? For me, such a universal product is cabbage: varied and tasty. You can verify this by downloading my application with recipes Live up! Thai brussels sprouts with garlic and Thai black broccoli, baked cauliflower and minced brussels sprouts with egg, broccoli mashed soup and silky cauliflower soup with celery root and mushrooms, red or young cabbage salad … You can eat almost every day cabbage – and it won’t get bored. In the end, just chop red or white cabbage and add it to vegetable salads – your body will thank you for that.

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