Diets based on cabbage have been promoted for years. Let’s look at the humble cabbage.

Cabbage is a cruciferous vegetable along with kale, broccoli, and brussel sprouts. Cabbage was grown by the Ancient Greeks and Romans who held it in high regard as a general tonic capable of treating many health conditions.

Nutrients found in cabbage

Cabbage contains high levels of vitamin C and vitamin K. There are useful amounts of omega 3 fatty acids, vitamin A, vitamin B1, vitamin B2, vitamin B6, folate, manganese, calcium, potassium, and magnesium.

Cabbage provides these nutrients with few calories and at a low cost, hence its popularity in diets.

Cabbage reduces cancer risk

There are many studies that show positive results in the prevention and cure of cancer when eating cabbage and other cruciferous vegetables. The cancer-fighting properties of cabbage are thought to result from the high levels of active phytochemicals.

University of Leicester researchers found that a naturally occurring compound (indole-3-carbinol) in green leafy vegetables such as brussel sprouts and cabbage could be a powerful cancer fighter when used in combination with chemotherapy drugs.

Swedish researchers found that eating plenty of cabbage, cauliflower, brussel sprouts and broccoli may offer protection against cancer of the pancreas.

A Polish study found the lowest rate of breast cancer among women who consumed high amounts of raw or lightly cooked cabbage during adolescence. However, even if cabbage was not consumed in significant quantities during adolescence, adding cabbage to the diet during adulthood also provided significant benefit. Another study in China found that women consuming high levels of cabbage had a 45% lower risk of breast cancer.

A study in Seattle showed that men consuming 3 or more servings of cruciferous vegetables each week had a 44% lower prostate cancer risk.

Cabbage and Alzheimer’s Disease

Research shows that antioxidant polyphenols abundant in red cabbage, can protect brain cells against the damage caused by amyloid-beta protein which is accumulated in people with Alzheimer’s Disease.

Cabbage and peptic ulcers

Studies show that raw cabbage juice is very effective in the treatment of peptic ulcers. In one study, peptic ulcers were totally healed after 10 days of consuming 1 litre of raw cabbage juice daily.

Cabbage and the thyroid

Cabbage contains goitrogens which can interfere with the functioning of the thyroid gland. The risk is not clear, but Individuals with thyroid problems may want to avoid the consumption of cabbage.

Cooking cabbage

Wash and cut with a stainless steel knife immediately before cooking. Cabbage should only be lightly steamed or sautéed for a maximum of 5 minutes. Many of the benefits of cabbage are only found if the cabbage is eaten raw or after light cooking.

References:

Beliveau R, Gingras D, Stojanac M. Foods that fight cancer. Allen & Unwin. 2006.

Cheney G. Rapid healing of peptic ulcers in patients receiving fresh cabbage juice. Cal Med 70 (1949):10-14 1949.

Cohen JH, et al. Fruit and vegetable intakes and prostate cancer risk. Journal National Cancer Institute. 2000

Heo HJ, Chang YL. Phenolic phytochemicals in cabbage inhibit amyloid beta protein-induced neurotoxcicity. Food Science and Technology 2006 May;39(4)

Murray M, Pizzorno J. Encyclopedia of Natural Medicine. 2nd Revised Ed. Prima Publishing 1997.

Verhoeven DT et al. Epidemiological studies on brassica vegetables and cancer risk 1996.

Stoewsand GS. Bioactive organosulfur phytochemicals in Brassica oleracea vegetables– a review. Food Chem Toxicol 1995 Jun;33(6)

The walnut tree can grow to 70 feet or more and may have a span as much as 4 feet round its trunk. The walnut tree has long leaves that can grow as long as two to three feet.

Walnuts are part of the mediterranean diet, well known for its health benefits.

Nutrients found in walnuts

Walnut are a good source of omega-3 fatty acids. In fact 30g of walnuts provides the daily needs of omega-3 fatty acids. Walnuts contain a lot of manganese and copper. Also found in smaller quantities are vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, calcium, iron, phosphorus, selenium, potassium and zinc.

Walnut contains ellagic acid, an antioxidant compound that helps supports the immune system and contains several anticancer properties.

Walnuts for constipation

Walnut has a mild laxative effect, it is beneficial in cases of constipation.

Protect the heart

According to several studies, walnuts have amazing cardioprotective benefits. Research shows that polyphenolic compounds found in walnuts, ellagic and gallic acid, possessed significant antioxidant properties. Further study identifies 16 polyphenols with antioxidant activity so protective it is described as remarkable.

Research shows that inclusion of 30 g of walnuts per day in the diet significantly improves the HDL cholesterol to total cholesterol ratios in patients with type 2 diabetes.

Lower blood pressure

Researchers found that omega-3s from nuts, seeds, and vegetable oils such as walnuts and flaxseed had just as much impact on blood pressure as omega-3s from fish.

Walnuts contain relatively high levels of l-arginine, an essential amino acid, they may be of special importance when it comes to hypertension.

Think better with walnuts

The brain is more than 60% fat. For your brain cells to function properly, the brain fat needs to be mostly the omega-3 fats found in walnuts, flaxseed and cold-water fish. For this reason, walnuts are regarded as a brain food; they even have a wrinkled brain-like appearance.

Protect your bones with walnuts

Alpha linolenic acid, the omega-3 fat found in walnuts, promotes bone health by helping prevent excessive bone turnover by providing a lower ratio of omega-6 to omega-3 fats in the diet. (Griel et al. 2007)

Add walnuts to your lunch box

Why not have a few walnuts each day with a healthy sandwich for lunch? Walnuts are best eaten raw and unsalted.

References:

Blomhoff R, Carlsen MH, Andersen LF, Jacobs DR Jr. Health benefits of nuts: potential role of antioxidants. Br J Nutr. 2006 Nov;96 Suppl 2:S52-60. PMID:17125534.

Fukuda T, Ito H, Yoshida T. Antioxidative polyphenols from walnuts (Juglans regia L.). Phytochemistry. Aug;63(7):795-801 2003.

Griel AE, Kris-Etherton PM, Hilpert KF, Zhao G, West SG, Corwin RL. An increase in dietary n-3 fatty acids decreases a marker of bone resorption in humans. Nutr J. 2007 Jan 16;6:2. PMID:17227589.

Sabate, J. (1999). Nut consumption, vegetarian diets, ischemic heart disease risk, and all-cause mortality: Evidence from epidemiologic studies. The American Journal of Clinical Nutrition, 70(3S), 500S-503S.

Sabate, J. (1993). Does nut consumption protect against ischaemic heart disease? European Journal of Clinical Nutrition, 47(1), S71-S75.

Sabate, J., Fraser, G.E., Burke, K., Knutsen, S.F., Bennett, H., & Lindsted, K.D. 1993. Effects of walnuts on serum lipid levels and blood pressure in normal men. New England Journal of Medicine, 328(9), 603-607.

Tapsell LC, Gillen LG, Patch CS, Batterham M, Owen A, Baré M, Kennedy M. Including Walnuts in a Low-Fat/Modified-Fat Diet Improves HDL Cholesterol-to-Total Cholesterol Ratios in Patients With Type 2 Diabetes. Diabetes Care 2004.