Cabbage is the flagship of the cruciferous vegetables. One of the best non-fruit sources of vitamin C, it is also rich in folate and fiber, and it's remarkably low in calories. As early as 1949, researchers were studying the effect of cabbage juice on gastric ulcers. It appeared that the juice helped the ulcers to heal faster.
Since we now know that most ulcers are caused by a bacterium, further study is needed to see why the cabbage juice appeared to be so effective, and whether cabbage juice alone possesses the healing property. Cabbage has long been recognized for its anti-inflammatory properties and its positive effect on overall health.
Choose cabbage that is brightly colored, firm, and heavy, with fresh-looking leaves. Be on the lookout for worms, because they leave holes in the leaves that will introduce rot. If you suspect that your cabbage is buggy, soak the head in either salt water or a mixture of water and vinegar for 15 to 20 minutes. Once you've done that, you should rinse the cabbage and cook it immediately, as the moisture will interfere with its keeping qualities.
Unwashed, cabbage will keep in the refrigerator for up to two weeks. Sliced cabbage will keep in the refrigerator for nearly a week if stored in a perforated bag. Some of the firmer cabbages were developed as winter keepers and will keep for months in a cold but humid place, though the smell gets unpleasantly strong. The looser-leaved cabbages do not store as well.
For the best taste and nutrition, respect cabbage's cruciferous nature and don't overcook it. If you get a craving for a dish that must cook for a long time, such as cabbage stew or corned beef and cabbage, consider cooking the cabbage separately and adding it at the end.
Carrots are where carotene gets its name, and with good reason: One medium carrot contains 5,054 mcg of beta-carotene, 2,121 mcg of alpha-carotene, and a whopping 10,191 IU of vitamin A. One cup of carrots provides roughly 686 percent of the recommended dietary allowance (RDA) for vitamin A. A diet high in carotenes has been associated with significant decreases in the incidence of some cancers, including cancers of the bladder, cervix, prostate, colon, larynx, esophagus, and post-menopausal breast cancer.
Falcarinol is among the other substances in carrots being investigated for its potential cancer-preventive properties. Recent research suggests that getting carotenes from food is far more effective than consuming supplements. It is possible that beta-carotene from food sources can even be dangerous when consumed in excess. For example, it appears to increase the incidence of lung cancer in smokers.
It's more than a myth that carrots are good for your eyes. A carrot contains 1 mcg of lycopene and 156 mcg of lutein, both of which help protect and preserve the eye. A vitamin A deficiency can result in night blindness, though the connection between high carrot consumption and improved night vision is somewhat less solid.
Domesticated carrots were originally yellow, red, and purple in color. The familiar orange carrot was developed in Holland in the 17th century. As people become more interested in the different nutritional properties of various plant pigments, more colorful carrots are showing up in specialty markets, so keep an eye out for purple carrots!
Among orange carrots, the deeper the color, the more beta-carotene it contains. Carrots should be bright in color and firm. They should look fresh, not dry. Because the carrots we eat are roots that, when still in the field, exist to provide moisture and nutrients to the tops, be sure to remove the greens before you store your carrots so that the nutrients are kept in the root portion. Keep carrots in the coolest part of the refrigerator, wrapped in plastic.
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