Celery

What's New and Beneficial About Celery

• If you have become accustomed to thinking about celery as a crunchy, low-cal vegetable but not a key part of your health support, it is time to think again. Recent research has greatly bolstered our knowledge about celery's anti-inflammatory health benefits, including its protection against inflammation in the digestive tract itself. Some of the unique non-starch polysaccharides in celery—including apiuman—appear especially important in producing these anti-inflammatory benefits. (Unlike starchy polysaccharides that provide plants with a way to store simple sugars, these non-starch polysaccharides in celery help provide this vegetable with its unique structure and are not made from simple sugars but rather from pectins.)
• In addition to well-known antioxidants like vitamin C and flavonoids, scientists have now identified at least a dozen other types of antioxidant nutrients in celery. These antioxidants include dihydrostilbenoids like lunularin as well as furanocoumarins like bergapten and psoralen. The antioxidant support we get from celery is largely due to its phenolic nutrients that have been shown to help protect us against unwanted oxygen damage to our cells, blood vessels, and organ systems.
• If you are planning to steam vegetables as part of your meal, you can include celery without having to worry about excessive loss of its phenol-based antioxidants. In a recent study, researchers compared the impact of steaming (10 minutes) versus boiling (10 minutes) versus blanching (3 minute submersion in boiling water) on the total phenolic antioxidant nutrients in celery. Both boiling and blanching resulted in substantial loss of these antioxidants, in the range of 38-41%. With steaming, however, 83-99% of these antioxidants were retained in the celery even after 10 minutes. While we encourage the practice of steaming as a cooking method of choice for many of our WHFoods vegetables, it's great to see how nutrient-preserving steaming can be in the case of celery.
• Based on multiple recent studies involving nutrient changes in stored, refrigerated celery, we recommend a period of 5-7 days as a window of time for consuming fresh celery. While some nutrients appear to be stable in whole, refrigerated celery for longer periods of time, several studies show greater losses of phenolic antioxidants in celery after this week-long period. In addition, based on changes in flavonoid content, we also recommend that you wait to chop up your celery just before you are adding it to a salad or cooked dish (rather than chopping it up the night before and leaving it stored in the refrigerator overnight). This will help to preserve its maximum nutrient potential.

Celery, diced, raw
1.00 cup
(101.00 grams)

Calories: 16
GI: very low

NutrientDRI/DV

 vitamin K32.8%

 molybdenum11.2%

 folate9%

 potassium7.5%

 fiber5.6%

 manganese5%

 pantothenic acid5%

 vitamin B24.6%

 copper4.4%

 vitamin C4.1%

 vitamin B64.1%

 calcium4%

 phosphorus3.4%

 magnesium2.7%

 vitamin A2.5%

This chart graphically details the %DV that a serving of Celery provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Celery can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Celery, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

• Health Benefits
• Description
• History
• How to Select and Store
• Tips for Preparing and Cooking
• How to Enjoy
• Individual Concerns
• Nutritional Profile
• References

Health Benefits

Antioxidant and Anti-Inflammatory Support

Celery is an important food source of conventional antioxidant nutrients, including vitamin C, beta-carotene, and manganese. But its "claim to fame" in terms of antioxidant nutrients may very well be its phytonutrients. Many of these phytonutrients fall into the category of phenolic antioxidants and have been shown to provide anti-inflammatory benefits as well. Below is a representative list of the phenolic antioxidants found in celery.

• Phenolic acids
  • caffeic acid
  • caffeolyquinic acid
  • cinnamic acid
  • coumaric acid
  • ferulic acid
• Flavones
  • apigenin
  • luteolin
• Flavonols
  • quercetin
  • kaempferol
• Dihydrostilbenoids
  • lunularin
• Phytosterols
  • beta-sitosterol
• Furanocoumarins
  • bergapten
  • psoralen

In animal studies, celery extracts containing the above-listed phytonutrients have been shown to decrease risk of oxidative damage to body fats and risk of oxidative damage to blood vessel walls. In addition, these celery extracts have been shown to prevent inflammatory reactions in the digestive tract and blood vessels. Interestingly, there is also some animal research showing the ability of celery extracts to help protect the digestive tract and liver following consumption of acrylamides. (Acrylamides are potentially toxic substances formed in food through a reaction of sugars and amino acids, usually through the process of frying.)

While most of the research above involves animals versus humans, we have also seen studies showing the importance of celery in diets that are considered to be high in antioxidant and anti-inflammatory health benefits. For example, we've seen one recent study showing celery to provide 7% of all flavonol and flavone antioxidants in the diet of adults in China. In addition, mechanisms of anti-inflammatory support have also been shown in human studies. For example, we've seen research showing the ability of celery juice and celery extracts to lower the activity of tumor necrosis factor alpha (TNF-alpha), as well as the activity of nuclear factor kappa B (NF-kB). Decreased levels of the pro-inflammatory cytokines interleukin 1B (IL-1B) and interleukin 8 (IL-8) have also been seen in these studies. All of these four messaging molecules play a key role in the body's inflammatory responses, and keeping them in check is an important step in the prevention of unwanted inflammation.

One interesting aspect of celery's antioxidant phytonutrients involves its furanocoumarins. Prior to harvest - when celery is still growing in the ground - it responds to stress by producing furanocoumarins in greater amounts. These substances help protect it in its natural living conditions. Even after celery has been harvested, however, and you start to chop it up on your kitchen countertop, it will still increase its production of furanocoumarins, and you will get greater amounts of these phytonutrients for this reason. (However, it is incorrect to assume that the chopping of celery makes it nutritionally "better" than it was before you chopped it. That's because other phytonutrients decrease simultaneously with the increase in furanocoumarins. The net result is basically a change in the composition of the celery phytonutrients, an interesting topic about which we hope to see more research on in the future.)

Digestive Tract Support

In addition to its antioxidant and anti-inflammatory nutrients that help protect the digestive tract as a whole, celery contains pectin-based polysaccharides that can provide the stomach with special benefits. We've become accustomed to thinking about polysaccharides as starchy molecules that are used by cells as a way to store up simple sugars. But there are other types of polysaccharides in plants, including the non-starch, pectin-based polysaccharides found in celery. (Pectin is a sugar-related molecule that is largely formed from a substance called glucuronic acid.) The pectin-based polysaccharides found in celery —including apiuman—appear to have special importance in producing anti-inflammatory benefits. In animal studies, celery extracts containing apiuman have been shown to improve the integrity of the stomach lining, decrease risk of stomach ulcer (gastric ulcer), and better control the levels of stomach secretions. We look forward to future research that may confirm these stomach support benefits in humans based on dietary intake of celery in its whole food form.

Cardiovascular Support

Given the antioxidant and anti-inflammatory properties of celery described earlier in this section, it's not surprising to see the interest of researchers in the cardiovascular benefits of celery. Oxidative stress and inflammation in the bloodstream are critical problems in the development of many cardiovascular diseases, especially atherosclerosis. Unfortunately, most of the studies we've seen in this area have involved animals. Still, we've seen promising connections between the pectin-based polysaccharides in celery and decreased risk of inflammation in the cardiovascular system. We've seen these same types of connections between celery flavonoids and decreased risk of cardiovascular inflammation.

Phthalides are a further category of phytonutrients found in celery that seems important to mention as providing potential cardiovascular benefits. Phenolic substances found in celery, phthalides are a major contributor to the unique flavor of this vegetable. (Sedanenolide and butylphthalides are examples of phthalides found in celery.) Researchers have demonstrated that celery phthalides can act as smooth muscle relaxants, most likely through their impact on the flow of calcium and potassium inside cells and related nervous system activity involved with muscle relaxation. Of course, relaxation of smooth muscles surrounding our blood vessels allows them to expand and the result is a lowering of our blood pressure. (This overall process is called vasodilation.)

Phthalides in celery may also act as diuretics, further helping to lower the pressure inside our blood vessels. Unfortunately, most of the research we've seen in this area involves celery seeds, celery oil, or celery extracts - not the whole food itself. So it's not yet clear if these muscle-relaxant properties and blood pressure-lowering properties of celery phthalides will be provided to us if we include celery in our meal plans in everyday food amounts. But we will be surprised if future research on dietary intake of celery does not show some type of cardiovascular benefit directly related to celery phthalides.

Other Health Benefits

Because chronic oxidative stress and excessive inflammation are key risk factors for the development of many cancer types, it's not surprising to see scientists interested in the potential benefits of celery intake for cancer prevention. While we've seen speculation about celery benefits for stomach cancer, colon cancer, and bladder cancer, we've been unable to find actual human research studies in any of these areas. Hopefully, future research studies will address the potential cancer-related benefits of celery much more closely.

Description

In most U.S. markets, it's the Pascal family of greenish to pale-green celery cultivars that we've become most accustomed to finding in the produce section. Pascal celery is larger than most other celery types, with firm, solid stalks and leafy ends. Yet even within this particular scientific type of celery (Apium graveolens var. dulce), there are many other options including Matador, Red Stalk, Tango, and Sonora. Celery actually comes in a variety of colors from sheer white to vibrant gold to rich red and deep green.

In this genus/species of plant (Apium graveolens) are also found two other important types of celery. The first is celeriac (also called root celery, turnip-root celery, or knob celery). Just like the name suggests, root celery is characterized by a large root ball, which is especially prized for its unique somewhat nut-like taste. (The scientific name for celeriac is Apium graveolens var. rapaceum.) The second type of celery is leafy celery (Apium graveolens var. secalinum), which looks very similar to parsley but tastes like celery! Root and leaf celeries are valued worldwide for their unique flavors and aromas; they are often "main plate" vegetables rather than salad or soup additions.

Regardless of which celery variety you choose to buy or grow, there are nutrient benefits to be found in all parts of the plant, including the leaves, stalks, roots, and seeds. "Celery hearts" usually refers to the innermost stalks of Pascal celery. These stalks are typically the most tender.

The bigger family of plants that houses celery is what scientists call the Apiaceae orUmbelliferae family. It is also commonly known as the parsley or carrot family. (Just compare leafy carrot tops or parsley leaves with celery leaves and you'll see why.) In addition to celery, carrots, and parsley, this plant family also includes dill, fennel, cilantro/coriander, parsnip, anise, caraway, chervil, cumin, angelica, and asafetida.

History

Over time, many different types of plants across the world have been referred to by the common name "wild celery." Most of these plants—although not all of them—belong to the same family (Apiaceae/Umbellerifereae) as the Pascal celery found in U.S. markets. You'll find Australian celery, Vietnamese celery, Indian celery, Maori celery, and water celery all being referred to as "wild celery" in various cultures.

The direct ancestors of Pascal celery were cultivated in parts of Europe and the Mediterranean as early as 1000 BC, and we have evidence of celery being used as a medicinal plant in ancient Egypt. There's also evidence that ancient Greek athletes were awarded celery leaves to commemorate their winning.

Today over 1 billion pounds of celery are produced each year in the United States, with California, Michigan and Florida accounting for about 80% of all celery production. The average U.S. adult eats about 6 pounds of celery per year. A substantial amount of celery in the U.S. comes from Mexico, and the U.S. exports about 200 million pounds of celery to Canada each year.

On a worldwide basis, celery is often served as a "major plate vegetable" rather than an additive to salads or soups. In addition, root celery varieties of this food (chosen for their large root balls rather then their stalks) are often cultivated over the large stalk Pascal varieties that have become most popular in the U.S.

How to Select and Store

Choose celery that looks crisp and snaps easily when pulled apart. It should be relatively tight and compact and not have stalks that splay out. The leaves should be pale to bright green in color and free from yellow or brown patches. Sometimes celery can have a condition called "blackheart" that is caused by insects. To check for damage, separate the stalks and look for brown or black discoloration. In addition, evaluate the celery to ensure that it does not have a seed stem, the presence of a round stem in the place of the smaller tender stalks that should reside in the center of the celery. Celery with seed stems are often more bitter in flavor.

Most people use plastic produce bags to bring celery (and other fresh vegetables) home from the market. If this method is the one you use, you can leave your celery in the plastic produce bag, squeeze out any extra air, and close the bag securely for storage in your refrigerator. While food storage in plastic bags can create health risks under certain circumstances, 5-7 days of refrigerator storage for an uncut head of celery is not one of them. The refrigerator temperature is too cold (about 40°F/4°C), the time period too short, and the celery-to-plastic surface contact too moderate to create a substantial health risk from this use of a plastic produce bag. If possible, please recycle the plastic bag after using.

We recommend a period of 5-7 days as a window of time for refrigeration of fresh celery. While some nutrients appear to be stable in whole, refrigerated celery for longer periods of time, several studies show greater losses of phenolic antioxidants in celery after this week-long period. In addition, based on changes in flavonoid content, we also recommend that you wait to chop up your celery just before you are adding it to a salad or cooked dish (rather than chopping it up the night before and leaving it stored in the refrigerator overnight). If you find yourself needing to cut up celery far ahead of time, in a way that requires overnight storage in your refrigerator, we recommend that you place the cut celery into a hard plastic or glass container instead of a soft plastic bag. Since the cutting of celery will expose more of its surface area, you can avoid increased contact of more celery surfaces to the less stable materials that are found in soft plastic bags 

Cauliflower

WHFoods Recommendations

You'll want to include cauliflower as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy cauliflower and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups.

As with all vegetables be sure not to overcook cauliflower. We suggest Healthy Sautéeing cauliflower rather than the more traditional methods of boiling or steaming, which makes them waterlogged, mushy and lose much of its flavor. Cut cauliflower florets into quarters and let sit for 5 minutes before cooking. For great tasting cauliflower add 1 tsp of turmeric when adding the cauliflower to the skillet. 

Cauliflower, cooked
1.00 cup
(124.00 grams)

Calories: 29
GI: very low

NutrientDRI/DV

 vitamin C73.2%

 vitamin K19%

 folate13.6%

 pantothenic acid12.6%

 vitamin B612.3%

 choline11.4%

 fiber10.7%

 omega-3 fats8.7%

 manganese8%

 phosphorus5.6%

 biotin5.3%

 potassium5%

 vitamin B24.6%

 protein4.5%

 vitamin B14.1%

 vitamin B33.1%

 magnesium2.7%

This chart graphically details the %DV that a serving of Cauliflower provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Cauliflower can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Cauliflower, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

• Health Benefits
• Description
• History
• How to Select and Store
• Tips for Preparing and Cooking
• How to Enjoy
• Individual Concerns
• Nutritional Profile
• References

Health Benefits

While cauliflower is not a well-studied cruciferous vegetable from a health standpoint, you will find several dozen studies linking cauliflower-containing diets to cancer prevention, particularly with respect to the following types of cancer: bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer. This connection between cauliflower and cancer prevention should not be surprising, since cauliflower provides special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the body's detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system. Chronic imbalances in any of these three systems can increase risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly.

Detox Support Provided by Cauliflower

The detox support provided by cauliflower includes antioxidant nutrients to boost Phase 1 detoxification activities and sulfur-containing nutrients to boost Phase 2 activities. Cauliflower also contains phytonutrients called glucosinolates that can help activate detoxification enzymes and regulate their activity. Three glucosinolates that have been clearly identified in cauliflower are glucobrassicin, glucoraphanin, and gluconasturtiian. While the glucosinolate content of cauliflower is definitely significant from a health standpoint, cauliflower contains about one-fourth as much total glucosinolates as Brussels sprouts, about one-half as much as Savoy cabbage, about 60% as much as broccoli, and about 70% as much as kale.

If we fail to give our body's detox system adequate nutritional support, yet continue to expose ourselves to unwanted toxins through our lifestyle and our dietary choices, we can place our bodies at increased risk of toxin-related damage that can eventually increase our cells' risk of becoming cancerous. That's one of the reasons it's so important to bring cauliflower and other cruciferous vegetables into our diet on a regular basis.

Cauliflower's Antioxidant Benefits

As an excellent source of vitamin C, and a very good source of manganese, cauliflower provides us with two core conventional antioxidants. But its antioxidant support extends far beyond the conventional nutrients into the realm of phytonutrients. Beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin, and kaempferol are among cauliflower's key antioxidant phytonutrients. This broad spectrum antioxidant support helps lower the risk of oxidative stress in our cells. Chronic oxidative stress—meaning chronic presence over overly reactive oxygen-containing molecules and cumulative damage to our cells by these molecules—is a risk factor for development of most cancer types. By providing us with such a great array of antioxidant nutrients, cauliflower helps lower our cancer risk by helping us avoid chronic and unwanted oxidative stress.

Cauliflower's Anti-inflammatory Benefits

As an excellent source of vitamin K, cauliflower provides us with one of the hallmark anti-inflammatory nutrients. Vitamin K acts as a direct regulator of our inflammatory response. In addition, one of the glucosinolates found in cauliflower—glucobrassicin—can be readily converted into an isothiocyanate molecule called ITC, or indole-3-carbinol. I3C is an anti-inflammatory compound that can actually operate at the genetic level, and by doing so, prevent the initiation of inflammatory responses at a very early stage.

Like chronic oxidative stress and chronic weakened detox ability, chronic unwanted inflammation can significantly increase our risk of cancers and other chronic diseases (especially cardiovascular diseases).

Cauliflower and Cardiovascular Support

Scientists have not always viewed cardiovascular problems as having a central inflammatory component, but the role of unwanted inflammation in creating problems for our blood vessels and circulation has become increasingly fundamental to an understanding of cardiovascular diseases. The anti-inflammatory support provided by cauliflower (including its vitamin K and omega-3 content) makes it a food also capable of providing cardiovascular benefits. Of particular interest is its glucoraphanin content. Glucoraphanin is a glucosinolate that can be converted into the isothiocyanate (ITC) sulforaphane. Not only does sulforaphane trigger anti-inflammatory activity in our cardiovascular system—it may also be able to help prevent and even possibly help reverse blood vessel damage.

Cauliflower and Digestive Support

The fiber content of cauliflower—over 9 grams in every 100 calories—makes this cruciferous vegetable a great choice for digestive system support. Yet the fiber content of cauliflower is only one of its digestive support mechanisms. Researchers have determined that the sulforaphane made from a glucosinolate in cauliflower (glucoraphanin) can help protect the lining of your stomach. Sulforaphane provides you with this health benefit by preventing bacterial overgrowth of Helicobacter pylori in your stomach or too much clinging by this bacterium to your stomach wall.

Other Health Benefits from Cauliflower

The anti-inflammatory nature of glucosinolates/isothiocyanates and other nutrients found in cauliflower has been the basis for new research on inflammation-related health problems and the potential role of cauliflower in their prevention. While current studies are examining the benefits of cruciferous vegetables as a group rather than cauliflower in particular, promising research is underway that should shed light on the potential benefits of cauliflower in relationship to our risk of the following inflammation-related health problems: Crohn's disease, inflammatory bowel disease, insulin resistance, irritable bowel syndrome, metabolic syndrome, obesity, rheumatoid arthritis, type 2 diabetes, and ulcerative colitis.

Description

All cruciferous vegetables provide integrated nourishment across a wide variety of nutritional categories and provide broad support across a wide variety of body systems as well. For more on cruciferous vegetables see:

• Eating Healthy with Cruciferous Vegetables
• Feeling Great with Cruciferous Vegetables

Cauliflower, a cruciferous vegetable, is in the same plant family as broccoli, kale, cabbage and collards. It has a compact head (called a "curd"), with an average size of six inches in diameter, composed of undeveloped flower buds. The flowers are attached to a central stalk. When broken apart into separate buds, cauliflower looks like a little tree, something that many kids are fascinated by.

Surrounding the curd are ribbed, coarse green leaves that protect it from sunlight, impeding the development of chlorophyll. While this process contributes to the white coloring of most of the varieties, cauliflower can also be found in light green and purple colors. Between these leaves and the florets are smaller, tender leaves that are edible.

Raw cauliflower is firm yet a bit spongy in texture. It has a slightly sulfurous and faintly bitter flavor.

The milk, sweet, almost nutty flavor of cauliflower is at its best from December through March when it is in season and most plentiful in your local markets.

History

Cauliflower traces its ancestry to the wild cabbage, a plant thought to have originated in ancient Asia Minor, which resembled kale or collards more than the vegetable that we now know it to be.

The cauliflower went through many transformations and reappeared in the Mediterranean region, where it has been an important vegetable in Turkey and Italy since at least 600 B.C.

It gained popularity in France in the mid-16th century and was subsequently cultivated in Northern Europe and the British Isles. The United States, France, Italy, India, and China are countries that produce significant amounts of cauliflower.

How to Select and Store

When purchasing cauliflower, look for a clean, creamy white, compact curd in which the bud clusters are not separated. Spotted or dull-colored cauliflower should be avoided, as well as those in which small flowers appear.

Heads that are surrounded by many thick green leaves are better protected and will be fresher. As its size is not related to its quality, choose one that best suits your needs.

Store uncooked cauliflower in a paper or plastic bag in the refrigerator where it will keep for up to a week. To prevent moisture from developing in the floret clusters, store it with the stem side down.

If you purchase pre-cut cauliflower florets, consume them within one or two days as they will lose their freshness after that. Since cooking causes cauliflower to spoil quicker, consume it within two to three days of placing in the refrigerator after cooking.

Carrots

Although carrots are available throughout the year, locally grown carrots are in season in the summer and fall when they are the freshest and most flavorful. Carrots belong to the Umbelliferae family, named after the umbrella-like flower clusters that plants in this family produce. As such, carrots are related to parsnips, fennel, parsley, anise, caraway, cumin and dill. Carrots can be as small as two inches or as long as three feet, ranging in diameter from one-half of an inch to over two inches. Carrot roots have a crunchy texture and a sweet and minty aromatic taste, while the greens are fresh tasting and slightly bitter. While we usually associate carrots with the color orange, carrots can actually be found in a host of other colors including white, yellow, red, or purple. In fact, purple, yellow and red carrots were the only color varieties of carrots to be cultivated before the 15th or 16th century.

What's New and Beneficial about Carrots

• We are fortunate to have the results of a new 10-year study from the Netherlands about carrot intake and risk of cardiovascular disease (CVD)—and those results are fascinating. Intake of fruits and vegetables in the study was categorized by color and focused on four color categories: green, orange/yellow, red/purple, and white. Out of these four categories, orange/yellow (and in particular, foods with deeper shades of orange and yellow) emerged as most protective against CVD. And even more striking, carrots were determined to be the most prominent member of this dark orange/yellow food category. Participants who had the least carrot intake had the least amount of CVD risk reduction, even though they still received risk-reducing benefits from their carrot intake. However, participants who ate at least 25 more grams of carrots (with 25 grams being less than one-quarter of a cup) had a significantly lower risk of CVD. And the groups of participants who ate 50- or 75-grams more had an even more greatly reduced risk of CVD! We're not sure how any study could better demonstrate how easy it can be to lower disease risk by making a food like carrot part of the everyday diet in such achievable amounts.
• Much of the research on carrots has traditionally focused on carotenoids and their important antioxidant benefits. After all, carrots (along with pumpkin and spinach) rank high on the list of all commonly-consumed U.S. antioxidant vegetables in terms of their beta-carotene content. But recent research has turned the health spotlight onto another category of phytonutrients in carrots called polyacetylenes. In carrots, the most important polyacetylenes include falcarinol and falcarindiol. Several recent studies have identified these carrot polyacetylenes as phytonutrients that can help inhibit the growth of colon cancer cells, especially when these polyacetylenes are found in their reduced (versus oxidized) form. These new findings are exciting because they suggest a key interaction between the carotenoids and polyacetylenes in carrots. Apparently, the rich carotenoid content of carrots not only helps prevent oxidative damage inside our body, but it may also help prevent oxidative damage to the carrot polyacetylenes. In other words, these two amazing groups of phytonutrients in carrots may work together in a synergistic way to maximize our health benefits!
• Even people who usually boil carrots have discovered that they taste better steamed! In a recent study examining different methods for cooking vegetables, study participants were asked to evaluate the flavor and overall acceptability of the results. In comparison to boiling, participants in the study significantly favored the flavor and overall acceptability of steamed carrots to boiled carrots. This preference was also expressed by participants who had always boiled carrots in their previous kitchen practices.
• Not surprisingly, research on the carotenoids in carrots has become fairly sophisticated and we now know that it's especially important to protect one specific form of beta-carotene found in carrots called the (all-E)-beta-carotene isomer. That form of beta-carotene appears to have better bioavailability and antioxidant capacity than another beta-carotene form called the Z (cis) isomer form. With this new knowledge of beta-carotene specifics, researchers in Victoria, Australia wondered about the stability of (all-E)-beta-carotene under proper storage conditions. What they found was excellent retention of (all-E)-beta-carotene under the right storage conditions. Over several weeks period of time at refrigerator temperatures and with good humidity (as might be provided, for example by the wrapping of carrots in damp paper and placement in an air-tight container), there was very good retention of the carrots' (all-e)-beta-carotene. While we always like the idea of vegetable consumption in freshly-picked form, this finding is great news and gives all of us more flexibility for incorporating carrots into our diet.

Carrots, sliced, raw
1.00 cup
(122.00 grams)

Calories: 50
GI: low

NutrientDRI/DV

 vitamin A113.2%

 biotin20.3%

 vitamin K17.8%

 fiber13.6%

 molybdenum13.5%

 potassium11.1%

 vitamin B610%

 vitamin C9.6%

 manganese8.5%

 vitamin B37.5%

 vitamin B16.6%

 pantothenic acid6.6%

 phosphorus6.1%

 folate5.7%

 copper5.5%

 vitamin E5.4%

 vitamin B25.3%

This chart graphically details the %DV that a serving of Carrots provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Carrots can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Carrots, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

• Health Benefits
• Description
• History
• How to Select and Store
• Tips for Preparing and Cooking
• How to Enjoy
• Individual Concerns
• Nutritional Profile
• References

Health Benefits

Carrots are perhaps best known for their rich supply of the antioxidant nutrient that was actually named for them: beta-carotene. However, these delicious root vegetables are the source not only of beta-carotene, but also of a wide variety of antioxidants and other health-supporting nutrients. The areas of antioxidant benefits, cardiovascular benefits, and anti-cancer benefits are the best-researched areas of health research with respect to dietary intake of carrots.

Antioxidant Benefits

All varieties of carrots contain valuable amounts of antioxidant nutrients. Included here are traditional antioxidants like vitamin C, as well as phytonutrient antioxidants like beta-carotene. The list of carrot phytonutrient antioxidants is by no means limited to beta-carotene, however. This list includes:

• Carotenoids
  • alpha-carotene
  • beta-carotene
  • lutein
• Hydroxycinnamic acids
  • caffeic acid
  • coumaric acid
  • ferulic acid
• Anthocyanindins
  • cyanidins
  • malvidins

Different varieties of carrots contain differing amounts of these antioxidant phytonutrients. Red and purple carrots, for example, are best known for the rich anthocyanin content. Oranges are particularly outstanding in terms of beta-carotene, which accounts for 65% of their total carotenoid content. In yellow carrots, 50% of the total carotenoids come from lutein. You're going to receive outstanding antioxidant benefits from each of these carrot varieties!

Cardiovascular Benefits

Given their antioxidant richness, it's not surprising to find numerous research studies documenting the cardiovascular benefits of carrots. Our cardiovascular system needs constant protection from antioxidant damage. This is particularly true of our arteries, which are responsible for carrying highly oxygenated blood.

A recent study from the Netherlands, in which participants were followed for a period of 10 years, has given us some fascinating new information about carrots and our risk of cardiovascular disease (CVD). In this study, intake of fruits and vegetables was categorized by color. The researchers focused on four color categories: green, orange/yellow, red/purple, and white. Out of these four categories, orange/yellow (and in particular, foods with deeper shades of orange and yellow) was determined to be the most protective against CVD. Within this dark orange/yellow food group, carrots were determined to be the single most risk-reducing food. Participants who had the least carrot intake had the least amount of CVD risk reduction, even though they still received risk-reducing benefits from their carrot intake. However, participants who ate at least 25 more grams of carrots (with 25 grams being less than one-quarter of a cup) had a significantly lower risk of CVD. And the groups of participants who ate 50- or 75-grams more had an even more greatly reduced risk of CVD! We're not sure how any study could better demonstrate how easy it can be to lower CVD risk by making a food like carrot part of the everyday diet.

Antioxidant nutrients in carrots are believed to explain many of the cardioprotective benefits provided by these root vegetables. The many different kinds of carrot antioxidants are most likely to work together and provide us with cardiovascular benefits that we could not obtain from any of these antioxidants alone if they were split apart and consumed individually, in isolation from each other. The synergistic effect of carrot antioxidants is a great example of a whole food and its uniqueness as a source of nourishment.

Yet in addition to the diverse mixture of carrot antioxidants, there is yet another category of carrot phytonutrient that is believed to help explain carrot protection against cardiovascular disease.That category is polyacetylenes. Polyacetylenes are unique phytonutrients made from metabolism of particular fatty acids (often involving crepenynic acid, stearolic acid and tariric acid). They are particularly common in theApiaceae/Umbelliferae family of plants (which includes carrot). The two best-researched polyacetylenes in carrot are falcarinol and falcarindiol. Preliminary research on animals and in the lab has shown that carrot polyacetylenes have anti-inflammatory properties and anti-aggregatory properties (that help prevent excessive clumping together of red blood cells). So in addition to the unique mix of antioxidants in carrot, polyacetylenes may play a key role in the cardiovascular protection provided by this amazing food.

Vision Health

While you might expect to find a large number of human research studies documenting the benefits of carrot intake for eye health, there are relatively few studies in this area. Most studies about carotenoids and eye health have focused on carotenoid levels in the bloodstream and the activities of the carotenoids themselves, rather than the food origins of carotenoids (like carrots). Still, we have found some smaller scale human studies that show clear benefits of carrot intake for eye health. For example, researchers at the Jules Stein Institute at the University of California at Los Angeles determined that women who consume carrots at least twice per week - in comparison to women who consume carrots less than once per week - have significantly lower rates of glaucoma (damage to the optic nerve often associated with excessive pressure inside the eye). Intake of geranyl acetate - one of the photonutrients that is present in carrot seeds (and sometimes extracted from purified carrot seed oil) has also been repeatedly associated with reduced risk of cataracts in animal studies. However, researchers have yet to analyze the amount of geranyl acetate in the root portion of the carrot and the impact of dietary intake on risk of cataracts.

Anti-Cancer Benefits

The anti-cancer benefits of carrot have been best researched in the area of colon cancer. Some of this research has involved actual intake of carrot juice by human participants, and other research has involved the study of human cancer cells types in the lab. While much more research is needed in this area, the study results to date have been encouraging. Lab studies have shown the ability of carrot extracts to inhibit the grown of colon cancer cells, and the polyacetylenes found in carrot (especially falcarinol) have been specifically linked to this inhibitory effect. In studies of carrot juice intake, small but significant effects on colon cell health have been shown for participants who consumed about 1.5 cups of fresh carrot juice per day.

We're confident that future studies in this area will show carrot intake as being protective against risk of colon cancer. Carrots are simply too rich in digestive tract-supporting fiber, antioxidant nutrients, and unique phytonutrients like falcarinol to be neutral when it comes to support of the lower digestive tract and colon cancer protection.

Description

As one of the most popular root vegetables in the U.S. - and widely enjoyed in many other countries as well - carrots almost feel like an old friend for many people who are looking for just the right crunchy snack or addition to a salad. We've even seen one study of 8-11 year-old children in France who were given pictures of 54 vegetables and were mostly likely to pick out carrots (along with lettuce and tomatoes) as easily identifiable and likeable vegetables. In the U.S., there seems to be an equal liking for carrots at the other end of the age spectrum as well. Individuals 76 years of age and older eat twice as many carrots as individuals under 40, with the overall average being about 1 cup of carrots per week.

It's easiest to identify carrots as belonging to the Umbelliferae family of plants, since their leafy greens form an umbrella-like cluster at the top of the root. However, this same family of plants is also commonly known as the Apiaceae family. While the International Code of Botanical Nomenclature accepts both designations, the use of Apiaceae is becoming more and more common in carrot research. This same botanical family includes parsley, anise, celery, parsnips, fennel, caraway, cumin and dill.

The name "carrot" comes from the Greek word "karoton," whose first three letters (kar) are used to designate anything with a horn-like shape. (That horn-like shape, of course, refers to the taproot of the carrot that is the plant part we're most accustomed to consuming in the U.S.). The beta-carotene that is found in carrots was actually named for the carrot itself!

Even though U.S. consumers are most familiar with carrots as root vegetables bright orange in color, an amazing variety of colors are found worldwide for this vegetable. (All of these color varieties, however, still belong to the same genus and species of plant,Daucus carota.) Here is a short list of some of the more popular carrot varieties, categorized by color:

• Orange Carrots
  • Scarlet Nantes (especially valued for its sweetness)
  • Danvers (often raised for processing)
  • Camden (often raised for processing)
  • Other popular varieties include Navajo, Sirkana, Top Cut and Inca
• Purples Carrots
  • Indigo
  • Maroon
  • Purple Dragon
  • Cosmic Purple
  • Purple Haze
• Yellow Carrots
  • Sunlite
  • Solar Yellow
  • Yellowstone
• White Carrots
  • Creme De Lite
  • White Satin
• Red Carrots
• Supreme Chateney
• Red Samurai

History

The carrot can trace its ancestry back thousands of years, originally having been cultivated in central Asian and Middle Eastern countries, along with parts of Europe. These original carrots looked different from those that we are accustomed to today, featuring red, purple, and yellow coloring rather than the bright orange that we've become accustomed to in U.S. supermarkets. Carrots became widely cultivated in Europe during the 15th and 16th centuries and were first brought over to North America during this same general time period.

In today's commercial marketplace, China currently produces about one-third of all carrots bought and sold worldwide. Russia is the second largest carrot producer, with the U.S. following a close third. Many European countries produce substantial amounts of carrots (over 400,000 metric tons) and Turkey, Mexico, India, Indonesia, Australia and Canada are also important countries in the worldwide production of carrots. Within the U.S., about 12,000 acres of carrots for processing are planted each year, resulting in about 320,000 tons of carrots. Over 80% of all fresh market carrot production in the U.S. comes from California, with Michigan and Texas emerging as the next two largest fresh production states.

Currently,U.S. adults average about 12 pounds of carrot intake each year. Approximately 9 pounds are being consumed in fresh form, with the other 3 pounds are being consumed in frozen or canned products. This amount translates into approximately 1 cup of carrots each week in fresh, frozen, or canned form.

How to Select and Store

Carrot roots should be firm, smooth, relatively straight and bright in color. The deeper the orange-color, the more beta-carotene is present in the carrot. Avoid carrots that are excessively cracked or forked as well as those that are limp or rubbery. In addition, if the carrots do not have their tops attached, look at the stem end and ensure that it is not darkly colored as this is also a sign of age. If the green tops are attached, they should be brightly colored, feathery and not wilted. Since the sugars are concentrated in the carrots' core, generally those with larger diameters will have a larger core and therefore be sweeter.

Carrots are hardy vegetables that will keep longer than many others if stored properly. The trick to preserving the freshness of carrot roots is to minimize the amount of moisture they lose. To do this, make sure to store them in the coolest part of the refrigerator in a plastic bag or wrapped in a paper towel, which will reduce the amount of condensation that is able to form. They should be able to keep fresh for about two weeks. Research has shown that the especially valuable (all-E)-beta-carotene isomer is well-retained in carrots if stored properly. Carrots should also be stored away from apples, pears, potatoes and other fruits and vegetables that produce ethylene gas since it will cause them to become bitter.

If you purchase carrot roots with attached green tops, the tops should be cut off before storing in the refrigerator since they will cause the carrots to wilt prematurely as they pull moisture from the roots. While the tops can be stored in the refrigerator, kept moist by being wrapped in a damp paper, they should really be used soon after purchase since they are fragile and will quickly begin to wilt.

Cabbage

What's New and Beneficial About Cabbage

• Cabbage can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in cabbage do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw cabbage still has cholesterol-lowering ability, just not as much as steamed cabbage.
• Researchers now realize that different types of cabbage (red, green, and Savoy) contain different patterns of glucosinolates. This new knowledge means that your broadest health benefits from cabbage are likely to come from inclusion of all varieties in your diet.
• Cabbage in general—but also Savoy cabbage in particular—turns out to be an especially good source of sinigrin. Sinigrin is one of the cabbage glucosinolates that has received special attention in cancer prevention research. The sinigrin in cabbage can be converted into allyl-isothiocyanate, or AITC. This isothiocyanate compound has shown unique cancer preventive properties with respect to bladder cancer, colon cancer, and prostate cancer.
• In one recent study, short-cooked and raw cabbage were the only types of cabbage to show cancer-preventive benefits—long-cooked cabbage failed to demonstrate measurable benefits.
• New research shows that steaming is a better cooking method than microwaving if you want to maximize the health benefits of glucosinolates found in cabbage. That's because two minutes of microwaving destroys the same amount of myrosinase enzymes as seven minutes of steaming, and you need those myrosinase enzymes to help convert cabbage's glucosinolates into cancer-preventive compounds.
• Our Healthy Sauté method, which we recommend for cabbage, is very similar to steaming and enhances the flavor the of cabbage. See "How to Enjoy" below.

WHFoods Recommendations

You'll want to include cabbage as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy cabbage and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups.

Traditional methods of steaming or boiling make cabbage watery. To retain the maximum number of nutrients and flavor we recommend Healthy Sautéeing cabbage. Slice cabbage into 1/4-inch slices and let sit for 5 minutes to enhance its health-promoting benefits before cooking. For more details see Healthiest Way of Cooking Cabbage below.

Our Chinese Chicken Cabbage Salad recipe is a great example of how to enjoy the delicate flavor of napa cabbage in your favorite salad. It is a milder tasting variety of cabbage that boasts the highest concentration of folate.

Enjoy the mild flavor of bok choy by using our Healthy Sauté method of cooking. Bok choy is the #1 vegetable in China and has a higher concentration of beta-carotene and vitamin A than any other variety of cabbage. Our 4-Minute Healthy Sautéed Bok Choyrecipe will give you great tasting bok choy in a matter of minutes!

Red Cabbage

While green cabbage is the most commonly eaten variety of cabbage, we highly recommend trying red cabbage because of it added nutritional benefits and its robust hearty flavor. We don't think you will be disappointed. The rich red color of red cabbage reflects it concentration of anthocyanin polyphenols, which contribute to red cabbage containing significantly more protective phytonutrients than green cabbage. Interest in anthocyanin pigments continues to intensify because of their health benefits as dietary antioxidants, as an anti-inflammatory, and their potentially protective, preventative, and therapeutic roles in a number of human diseases.

A recent study showed that a 100 gram (about 3 ounces) serving of raw red cabbage delivers 196.5 milligrams of polyphenols, of which 28.3 milligrams are anthocyanins. Green cabbages yielded much less per 100 grams: 45 milligrams of polyphenols including 0.01 milligram of anthocyanins. The vitamin C equivalent, a measure of antioxidant capacity, of red cabbage is also six to eight times higher than that of green cabbage. Red cabbage is one of the most nutritious and best tasting vegetables around — a great addition to your Healthiest Way of Eating. 

Cabbage, red, cooked
1.00 cup
(150.00 grams)

Calories: 44
GI: very low

NutrientDRI/DV

 vitamin K79.3%

 vitamin C68.8%

 vitamin B620%

 manganese16.5%

 fiber15.6%

 potassium11.2%

 vitamin B19.1%

 folate9%

 copper8.8%

 choline7.5%

 phosphorus7%

 vitamin B26.9%

 magnesium6.3%

 calcium6.3%

 selenium6.2%

 iron5.5%

 pantothenic acid4.6%

 protein4.5%

 vitamin B33.5%

This chart graphically details the %DV that a serving of Cabbage provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Cabbage can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Cabbage, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

• Health Benefits
• Description
• History
• How to Select and Store
• Tips for Preparing and Cooking
• How to Enjoy
• Individual Concerns
• Nutritional Profile
• References

Health Benefits

Cancer prevention tops all other areas of health research with regard to cabbage and its outstanding benefits. More than 475 studies have examined the role of this cruciferous vegetable in cancer prevention (and in some cases, cancer treatment). The uniqueness of cabbage in cancer prevention is due to the three different types of nutrient richness found in this widely enjoyed food. The three types are (1) antioxidant richness, (2) anti-inflammatory richness, and (3) richness in glucosinolates.

Antioxidant-Related Health Benefits

Cabbage ranked in our WHFoods rating system as an excellent source of vitamin C and a very good source of manganese. But in terms of antioxidants in the newer, phytonutrient category, cabbage is impressive, even among cruciferous vegetables. Polyphenols rank at the top of the list for phytonutrient antioxidants in cabbage. In fact, one group of researchers has described polyphenols as the primary factor in cabbage's overall antioxidant capacity. Even white cabbage (a very lightly-colored form of green cabbage and the most commonly eaten variety of cabbage in the U.S.) provides about 50 milligrams of polyphenols in a half-cup serving. Red cabbage is even more unique among the cruciferous vegetables in providing about 30 milligrams of the red pigment polyphenols called anthocyanins in each half cup. (These anthocyanins qualify not only as antioxidant nutrients, but as anti-inflammatory nutrients as well.) The antioxidant richness of cabbage is partly responsible for its cancer prevention benefits. Without sufficient intake of antioxidants, our oxygen metabolism can become compromised, and we can experience a metabolic problem called oxidative stress. Chronic oxidative stress—in and of itself—can be a risk factor for development of cancer.

Anti-Inflammatory Benefits

Without sufficient intake of anti-inflammatory nutrients, regulation of our inflammatory system can become compromised, and we can experience the problem of chronic inflammation. Especially when combined together with oxidative stress, chronic inflammation is a risk factor for development of cancer.

The anthocyanins found in red cabbage are well-documented anti-inflammatory compounds, and make red cabbage a standout anti-inflammatory food for this reason. However, all types of cabbage contain significant amounts of polyphenols that provide anti-inflammatory benefits.

Glucosinolates and Cancer Prevention

Given the roles of oxidative stress and chronic inflammation as risk factors for cancer, the antioxidant and anti-inflammatory richness of cabbage would provide anti-cancer health benefits without the addition of cabbage's glucosinolates. But glucosinolates are cabbage's trump card with regard to "anti-cancer" benefits. The glucosinolates found in cabbage can be converted into isothiocyanate compounds that are cancer preventive for a variety of different cancers, including bladder cancer, breast cancer, colon cancer, and prostate cancer. Different types of cabbage highlight different glucosinolates, as summarized in the chart below:

Glucosinolates in Cabbage and Their Anti-Cancer Thiocyanates

Best Cabbage Source	Glucosinolate	Derived Isothiocyanate	Isothiocyanate Abbreviation
red cabbage	glucoraphanin	sulforaphane	SFN
savoy cabbage	glucobrassicin	indole-3-carbinol*	I3C
savoy and green cabbage	sinigrin	allyl-isothiocyanate	AITC
green cabbage	glucotropaeolin	benzyl-isothiocyanate	BITC

* Indole-3-carbinol (I3C) is not an isothiocyanate. It's a benzopyrrole, and it is only formed when isothiocyanates made from glucobrassicin are further broken down into non-sulfur containing compounds.

The isothiocyanates (ITCs) made from cabbage's glucosinolates act to protect us against cancer through a variety of different mechanisms. In some cases, they help regulate inflammation by altering the activity of messaging molecules within our body's inflammatory system. In other cases, they improve our body's detoxification system and leave our cells with a smaller toxic load. But the bottom line is decreased risk of cancer from consumption of cabbage and its glucosinolates. We've seen one study, from Poland, showing impressive reduction of breast cancer risk in women consuming large amounts of cabbage. (In this particular study, this reduction in risk was associated with consumption of at least 4 cabbage servings per week, in comparison with the once-per-week serving consumed by women with higher breast cancer risk.)

Digestive Tract Support

Long-established in health research is the role of cabbage juice in helping heal stomach ulcers (called peptic ulcers), but more recent studies on cabbage have looked at the overall health benefits of this food for the stomach and digestive tract as a whole. Present-day studies make it clear that cabbage contains a variety of nutrients of potential benefit to our stomach and intestinal linings. These nutrients include glucosinolates (and the anti-inflammatory isothiocyanates or ITCs made from them), antioxidant polyphenols, and the amino acid-like substance called glutamine. In the case of ITCs, digestive tract benefits include proper regulation of bacterial populations of Helicobacter pylori inside the stomach. These bacteria are normal stomach inhabitants, but their populations can become too large and they can latch onto the stomach lining in an undesirable way. The ITCs made from cabbage's glucosinolates can lower the risk of these unwanted stomach events.

Cardiovascular Support

You can count on cabbage to provide your cardiovascular system with valuable support in the form of cholesterol reduction. Researchers understand exactly how this process takes place. Your liver uses cholesterol as a basic building block to produce bile acids. Bile acids are specialized molecules that aid in the digestion and absorption of fat through a process called emulsification. These molecules are typically stored in fluid form in your gall bladder, and when you eat a fat-containing meal, they get released into the intestine where they help ready the fat for interaction with enzymes and eventual absorption up into the body. When you eat cabbage, fiber-related nutrients in this cruciferous vegetable bind together with some of the bile acids in the intestine in such a way that they simply stay inside the intestine and pass out of your body in a bowel movement, rather than getting absorbed along with the fat they have emulsified. When this happens, your liver needs to replace the lost bile acids by drawing upon your existing supply of cholesterol, and as a result, your cholesterol level drops down. Cabbage provides you with this cholesterol-lowering benefit whether it is raw or cooked. However, a recent study has shown that the cholesterol-lowering ability of raw cabbage improves significantly when it is steamed. In fact, when the cholesterol-lowering ability of steamed cabbage was compared with the cholesterol-lowering ability of the prescription drug cholestyramine (a medication that is taken for the purpose of lowering cholesterol), cabbage bound 17% as many bile acids (based on a standard of comparison involving total dietary fiber).

Description

Cabbage has a round shape and is composed of superimposed leaf layers. It is a member of the food family traditionally known as cruciferous vegetables and is related to kale, broccoli, collards and Brussels sprouts. All cruciferous vegetables provide integrated nourishment across a wide variety of nutritional categories and provide broad support across a wide variety of body systems as well. For more on cruciferous vegetables see:

• Eating Healthy with Cruciferous Vegetables
• Feeling Great with Cruciferous Vegetables

The word "brassica" translates in Latin as "cabbage," and this word is being used more and more by researchers to refer to the entire group of cruciferous vegetables. You'll find many plant scientists now using the Latin word Brassicaceae and the phrase " brassica vegetables" instead of Latin word Cruciferae and the traditional phrase "cruciferous vegetables" when referring to cabbage, kale, broccoli, collards and other foods in this vegetable subgroup.

Because cabbage's inner leaves are protected from the sunlight by the surrounding leaves, they are oftentimes lighter in color. There are three major types of cabbage: green, red, and Savoy. The color of green cabbage ranges from pale to dark green. Both green and red cabbage have smooth-textured leaves. Red cabbage has leaves that are either crimson or purple with white veins running through it. The leaves of Savoy cabbage are more ruffled and yellowish-green in color. Red and green cabbage have a more defined taste and crunchy texture as compared to Savoy cabbage's more delicate nature. Bok choy as well as Chinese (Napa) cabbage are other varieties of cabbage available. Bok choy has a mild flavor and a higher concentration of vitamin A. Chinese cabbage, with its pale green ruffled leaves, is great to use in salads. Red cabbage contains additional health benefits not found in green cabbage.

Sturdy, abundant, and inexpensive, cabbage is a longstanding dietary staple throughout the world and is so widely cultivated and stores so well that it is available throughout the year. However, it is at its best during the late fall and winter months when it is in season.

History

Cabbage has a long history of use both as a food and a medicine. It was developed from wild cabbage, a vegetable that was closer in appearance to collards and kale since it was composed of leaves that did not form a head.

It is thought that wild cabbage was brought to Europe around 600 B.C. by groups of Celtic wanderers. It was grown in Ancient Greek and Roman civilizations that held it in high regard as a general panacea capable of treating a host of health conditions.

While it's unclear when and where the headed cabbage that we know today was developed, cultivation of cabbage spread across northern Europe into Germany, Poland and Russia, where it became a very popular vegetable in local food cultures. The Italians are credited with developing the Savoy cabbage. Russia, Poland, China and Japan are a few of the leading producers of cabbage today.

Sauerkraut, a dish made from fermented cabbage, has a colorful legacy. Dutch sailors consumed it during extended exploration voyages to prevent scurvy. Early German settlers introduced cabbage and the traditional sauerkraut recipe were introduced into the United States. As a result of this affiliation, German soldiers, and people of German descent were often referred to as "krauts."

How to Select and Store

Choose cabbage heads that are firm and dense with shiny, crisp, colorful leaves free of cracks, bruises, and blemishes. Severe damage to the outer leaves is suggestive of worm damage or decay that may reside in the inner core as well.

There should be only a few outer loose leaves attached to the stem. If not, it may be an indication of undesirable texture and taste. Avoid buying precut cabbage, either halved or shredded, since once cabbage is cut, it begins to lose its valuable vitamin C content.

Keeping cabbage cold will keep it fresh and help it retain its vitamin C content. Put the whole head in a plastic bag in the crisper of your refrigerator. Red and green cabbage will keep this way for about 2 weeks while Savoy cabbage will keep for about 1 week.

If you need to store a partial head of cabbage, cover it tightly with plastic wrap and refrigerate. Since the vitamin C content of cabbage starts to quickly degrade once it has been cut, you should use the remainder within a couple of days.