This is a type of vegetable that is both delicious and nutritious, providing numerous benefits when consumed during the winter.
Chinese cabbage is a familiar vegetable to the Vietnamese, but few know that it is highly favored in China for its sweet and crunchy taste at an affordable price. Chinese cabbage is commonly used in stir-fries, boiling, soups, and hot pot dishes. It is not uncommon to find dishes featuring Chinese cabbage in Chinese restaurants. Additionally, it is regarded as a national vegetable in Korea, where it is a primary ingredient in the famous kimchi.
Chinese cabbage is very low in calories; a serving of boiled Chinese cabbage contains less than 20 calories, yet it is rich in vitamins, copper, iron, and fiber that are beneficial for the body. Below are the scientifically proven health benefits of Chinese cabbage:
1. Inhibits the Growth of Cancer Cells
A study published in the Journal of the Korean Society of Food and Nutrition found that Chinese cabbage and its extracts are rich in bioactive compounds that inhibit the growth of cancer cells. Polyphenols and flavonoids—antioxidants found in Chinese cabbage—are believed to contribute to this effect.
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2. Rich in Vitamin C
According to the National Institute of Agricultural Science in Korea, the outer green leaves of Chinese cabbage are abundant in vitamin C. Chinese cabbage retains its vitamin C content even when heated, making it suitable for various cooking methods. It is effective in preventing colds and enhancing immunity. Notably, the green leaves of Chinese cabbage are rich in beta-carotene—a precursor to vitamin A—which helps boost immunity and protects the lungs and bronchi.
3. Promotes Digestive Health and Prevents Constipation
Chinese cabbage contains about 95% water, which has a diuretic effect. Its high fiber content (0.94g of fiber per 100g of cabbage) promotes intestinal activity and prevents constipation and colorectal cancer. It is also beneficial for weight loss. Adding Chinese cabbage to grilled dishes like meat or fish is good for digestive health. However, individuals with chronic colitis should consume cooked Chinese cabbage.
4. Strengthens the Immune System
Every 100g of Chinese cabbage contains 28mg of vitamin C, which is essential for enhancing the immune system, combating aging, and producing white blood cells. In addition, vitamin C is vital for the development and protection of tissues in the body.
5. Good for Cardiovascular Health
This vegetable is high in vitamin B9, positively impacting the heart, circulatory system, and red blood cells. With its abundant fiber content, Chinese cabbage helps lower cholesterol levels, thus preventing heart disease. It also contains copper and potassium, which can help control blood pressure and reduce the risk of atherosclerosis.
Another study in the United States showed that increasing vegetable intake in the diet, especially cruciferous vegetables like Chinese cabbage, can reduce the risk of heart disease.
This vegetable is high in vitamin B9.
6. Controls Blood Sugar Levels
Chinese cabbage primarily consists of water and fiber, which does not increase blood sugar levels after consumption. According to several studies from China, cruciferous vegetables, including Chinese cabbage, can reduce the risk of diabetes. Additionally, the manganese in Chinese cabbage has been shown to prevent blood sugar spikes.
Who Should Avoid Eating Chinese Cabbage
Note that while Chinese cabbage offers many health benefits, certain individuals are advised to avoid this vegetable, such as:
- People with digestive issues: Chinese cabbage has a cooling property, so those with a cold constitution may experience abdominal discomfort or diarrhea if consumed in large quantities.
- People with constipation: Eating raw Chinese cabbage, pickled cabbage, or kimchi may worsen constipation.
- People with stomach pain: Consuming raw or pickled Chinese cabbage can cause bloating, exacerbating stomach pain.
- Pregnant individuals: Excessive consumption may lead to indigestion, allergies, and frequent reflux, which can be detrimental to both the mother and the fetus.
Additional Notes:
Choose Chinese cabbage with thin, soft leaves and thin veins. The circumference of the root and stem should be similar, and the white part should feel firm and juicy when pressed, indicating freshness. The inner leaves should be pale white. Chinese cabbage is of good quality when each leaf is tightly rolled inward.
If you do not plan to cook the entire head of Chinese cabbage, cut off only the outer leaves as needed. After that, wrap it in paper towels or paper and store it in the refrigerator.
