Category: Food

Superfoods like olive oil, avocados, whole grains, and cruciferous vegetables contain health-boosting nutrients such as vitamins, minerals, healthy fats, fiber, and antioxidants.

The Four Items

High-risk produce: Leafy greens, cantaloupe, tomatoes, and cucumbers are safer bought whole to lower contamination risk.

Why it matters: Cutting can spread bacteria, especially in produce with crevices, porous skin, or protective coatings.

Safe handling tips: Wash under running water, avoid soap, prevent cross-contamination, and refrigerate promptly after slicing.

Sara Morris of the Institute of Food Technologists highlights leafy greens, cantaloupe, tomatoes, and cucumbers as more prone to microbial contamination once cut. Leafy greens can spread bacteria during large-scale washing.  Cantaloupes can transfer pathogens from rough rinds to the flesh.  Tomatoes can harbor bacteria on cut surfaces if not refrigerated, and cucumbers lose their protective coating when peeled or sliced, hastening spoilage. Buying these whole and preparing them yourself reduces exposure risk.

Why this warning matters for consumers

When you cruise the produce aisle for healthy greens, what do you grab on the regular? Probably broccoli, kale, leafy lettuce—but what about cabbage? Most likely, you don’t count it as a staple in your diet, but you should.

Cabbage is actually a superfood because it provides lots of crucial nutrients. “Cabbage is low in calories, high in fiber, and packed with vitamin C, vitamin K, and antioxidants called anthocyanins, which are especially plentiful in red cabbage (also called purple cabbage),” says Bonnie Taub-Dix, RDN, host of the Media Savvy Podcast.

It’s also a brassica plant, according to the US Department of Agriculture, meaning that it belongs to the cruciferous family of vegetables. “This makes it a close relative of broccoli, cauliflower, and Brussels sprouts,” Taub-Dix explains. “All of these vegetables contain compounds called glucosinolates that have been studied for their potential role in reducing inflammation and even lowering cancer risk.”

Cabbage comes in various types—in addition to green and red, there’s Bok choy, which has a taste similar to pepper; napa, which offers a sweet, milder flavor; and savoy, which tastes slightly nutty and buttery.

Nutritional value of cabbage

According to the US Food and Drug Administration, a 1/12 head serving of green cabbage sizes up as follows:

UK researchers also report that cabbage contains vitamins A, B1, B6, B9, K, magnesium, iron, and manganese.

Health benefits of eating cabbage

There are many to cover! An Australian study found that people who ate four servings of cruciferous veggies, including cabbage, daily for as little as two weeks saw their blood pressure drop 2.5mmHg on average, lowering their cardiovascular disease risk.

What’s more, Chinese researchers reported that because cabbage contains high levels of soluble sugar, soluble protein, and vitamins, it can potentially reduce the risk of gastrointestinal illness and cancer. The researchers also found that red/purple cabbage has a high flavonoid content. Additional research has indicated that flavonoids may help reduce oxidative stress and inflammation.

More great findings: fermented cabbage in the form of sauerkraut with live cultures can boost your gut microbiome, according to a University of California, Davis study. Cabbage is a great source of fiber, which can support blood sugar regulation and lower Type II diabetes risk as part of a healthy diet. Last but not least, cabbage also contains carotenoids, a vitamin A-related antioxidant that can help keep your vision healthy.

Can you eat cabbage every day?

It depends. “Cabbage is generally safe for most people, but if you have thyroid issues, it’s worth knowing that cruciferous vegetables contain goitrogens, which in very large amounts could interfere with thyroid function,” says Taub-Dix. “However, you’d have to eat an enormous quantity for that to become a real concern, and cooking cabbage significantly reduces those compounds.” A Polish study stressed the importance of consuming enough iodine, which can also mitigate the risk. Still, it’s essential to talk to your doctor if you have thyroid disease, or are at risk for it, before adding cabbage to your diet.

Cabbage also contains a moderate level of vitamin K, which causes the blood to clot. If you take a blood thinner like Warfarin, eating cabbage could change the way your medication works. Again, this is a situation where you definitely need to talk to your doctor before you start eating cabbage daily, or at all.

Also, even though cabbage can be good for your gut, it could give you some discomfort if you eat it too often. “Cabbage, and other cruciferous veggies like broccoli and cauliflower, can cause some people to feel bloated or gassy because they are high in raffinose, a type of fiber that can be tough on digestion,” says Taub-Dix.

Start with small servings and see how you feel, then increase the amount you eat over time. “If cabbage makes you gassy, that’s not a reason to quit it—your gut bacteria might need time to adjust,” Taub-Dix adds.

Great ways to work cabbage into your diet

Cabbage can work in a huge range of dishes. “You can shred it raw into salads, toss it into soups and stir-fries, or roast cabbage wedges with a little olive oil,” Taub-Dix suggests. “You can also swap crunchy cabbage leaves for a wrap instead of a tortilla—this adds nutrients and cuts calories. Also, bagged coleslaw mix is basically just pre-shredded cabbage—throw it into tacos, grain bowls, or even over scrambled eggs.” Cabbage is also inexpensive and can stay fresh for weeks in your crisper—more bonus points!

The bottom line: Cabbage is nutritious and can be pretty darn delicious, too. Give it a whirl and enjoy a fresh addition to your meals—and a boost to your health!

Source:  Good Housekeeping©

Photo credit:  © HUIZENG HU – Getty Images

Related:  Cashew Cabbage – TUTORING YOU

I asked experts how to tell when food is safe to eat—and when it’s time to toss it.

The freezer is my go-to partner for meal prep solution. I love that I can cook something, let it cool, and then store it in the freezer to be used days, weeks, or even months later.

While most of the time freezing seems foolproof, there are instances when I reach into the freezer for something and find it covered in ice crystals. Does that mean my frozen food is going to taste off? Even worse, do the ice crystals mean my food is no longer safe to eat?

What Are Ice Crystals—and Why Are They on My Food?

Freezing is a trusted technique for food preservation, but it isn’t flawless. Variables, like the water content of food, the method used to freeze food, and the temperature of the freezer, can interfere with success. The most irritating issue: ice crystals, aka freezer burn.

Registered dietician Christy Wilson, who focuses on cooking for the family, explains that when food is frozen, the water inside it turns into ice. If the freezing happens quickly, small ice crystals form, which have minimal effect on the quality of the food. However, if food is frozen slowly, then larger, rougher, more detectable ice crystals form.

Shifts in temperature can cause ice crystals to form, too. Temperature change can come from opening and closing the freezer door. But it also happens when a freezer does not hold a steady temperature. Slight changes in temperature will cause moisture to shift from inside the cell structure to the surface of foods.  This can result in a buildup of ice crystals over time. Similarly, frost can form on foods and packaging in the freezer when moisture in the air freezes and forms ice crystals.

Are Ice Crystals Safe to Eat?

The presence of ice crystals is an indicator of compromised quality and texture of the food, not safety. So, rest assured, you can safely eat food covered in ice crystals, but there may be some changes to taste and texture.

Even the best packaged frozen foods have some degree of ice crystallization. When ice crystals form in frozen foods that are meant to be cooked before eating, the tiny amount of surface ice rarely has a noticeable effect on quality after cooking. That’s because the heat melts the ice and restores much of the food’s original texture. (Especially when you follow the on-package cooking instructions for thawing and preparing.)

However, “for foods that are eaten while still frozen, such as ice cream, even a small amount of ice crystal formation can noticeably degrade texture,” she adds. Wilson explains that from a scientific standpoint, moisture migrates out of the food matrix, forming larger ice crystals and leaving behind a less stable structure. Unlike cooked foods, there is no reheating step to reintegrate the melted ice, compromising the texture.

Bottom line, the ice crystals present on frozen food are safe to consume, but their presence can indicate that the texture and quality are compromised. If you don’t mind your peas on the softer side, go ahead and reheat and enjoy.

Tips for Preventing Ice Crystals