Beruflich Dokumente
Kultur Dokumente
Nutritional Profile
] Energy value (calories per serving): Low
Protein: Moderate
1 Fat: Low
Saturated fat: Low
Cholesterol: None
Carbohydrates: High
[ Fiber: Low
Sodium: Low
Major vitamin contribution: Vitamin A, folate, vitamin C
Major mineral contribution: Calcium (moderate)
/ the ribs and structure of the leaves. Depending on the variety, it has a little
vitamin A, moderate amounts of the B vitamin folate and vitamin C.
One-half cup shredded raw bok choy has 0.1 g dietary fiber, 1,041 IU
vitamin A (45 percent of the RDA for a woman, 35 percent of the RDA for
a man), and 15.5 mg vitamin C (21 percent of the RDA for a woman, 17
w percent of the RDA for a man).
One-half cup shredded raw green cabbage has 0.5 g dietary fiber, 45
IU vitamin A (1.9 percent of the RDA for a woman, 1.5 percent of the RDA
for a man), 15 mcg folate (4 percent of the RDA), and 11 mg vitamin C (15
^ percent of the RDA for a woman, 12 percent of the RDA for a man).
One-half cup chopped raw red cabbage has 0.5 g dietary fiber, 7 mcg
folate (2 percent of the RDA), and 20 mg vitamin C (27 percent of the RDA
for a woman, 22 percent of the RDA for a man).
? One-half cup chopped raw savoy cabbage has one gram dietary fiber,
322 IU vitamin A (14 percent of the RDA for a woman, 11 percent of the
RDA for a man), and 11 mg vitamin C (15 percent of the RDA for a woman,
12 percent of the RDA for a man).
Raw red cabbage contains an antinutrient enzyme that splits the thiamin molecule
so that the vitamin is no longer nutritionally useful. This thiamin inhibitor is inactivated
by cooking.
According to USDA, if you cook three cups of cabbage in one cup of water you will lose only 10
percent of the vitamin C; reverse the ratio to four times as much water as cabbage and you will lose
about 50 percent of the vitamin C. Cabbage will lose as much as 25 percent of its vitamin C if you
cook it in water that is cold when you start. As it boils, water releases oxygen that would otherwise
destroy vitamin C, so you can cut the vitamin loss dramatically simply by letting the water boil for
60 seconds before adding the cabbage.
Medical Uses and/or Benefits
Protection against certain cancers. Naturally occurring chemicals (indoles, isothiocyanates,
glucosinolates, dithiolethiones, and phenols) in cabbage, brussels sprouts, broccoli, cauli-
flower, and other cruciferous vegetables appear to reduce the risk of some cancers, perhaps
by preventing the formation of carcinogens in your body or by blocking cancer-causing
substances from reaching or reacting with sensitive body tissues or by inhibiting the trans-
formation of healthy cells to malignant ones.
All cruciferous vegetables contain sulforaphane, a member of a family of chemicals
known as isothiocyanates. In experiments with laboratory rats, sulforaphane appears to
increase the bodys production of phase-2 enzymes, naturally occurring substances that inac-
tivate and help eliminate carcinogens. At Johns Hopkins University in Baltimore, Maryland,
69 percent of the rats injected with a chemical known to cause mammary cancer developed
tumors vs. only 26 percent of the rats given the carcinogenic chemical plus sulforaphane.
In 1997, Johns Hopkins researchers discovered that broccoli seeds and three-day-old
broccoli sprouts contain a compound converted to sulforaphane when the seed and sprout
cells are crushed. Five grams of three-day-old broccoli sprouts contain as much sulforaphane
as 150 grams of mature broccoli. The sulforaphane levels in other cruciferous vegetables have
not yet been calculated.
Vision protection. In 2004, the Johns Hopkins researchers updated their findings on sulfora-
phane to suggest that it may also protect cells in the eyes from damage due to ultraviolet
light, thus reducing the risk of macular degeneration, the most common cause of age-related
vision loss.
Lower risk of some birth defects. As many as two of every 1,000 babies born in the United
States each year may have cleft palate or a neural tube (spinal cord) defect due to their moth-
ers not having gotten adequate amounts of folate during pregnancy. The current RDA for
folate is 180 mcg for a woman and 200 mcg for a man, but the FDA now recommends 400
mcg for a woman who is or may become pregnant. Taking a folate supplement before becom-
ing pregnant and through the first two months of pregnancy reduces the risk of cleft palate;
taking folate through the entire pregnancy reduces the risk of neural tube defects.
Possible lower risk of heart attack. In the spring of 1998, an analysis of data from the records
for more than 80,000 women enrolled in the long-running Nurses Health Study at Harvard
School of Public Health/Brigham and Womens Hospital, in Boston, demonstrated that a diet
providing more than 400 mcg folate and 3 mg vitamin B6 daily, either from food or supple-
ments, might reduce a womans risk of heart attack by almost 50 percent. Although men
were not included in the study, the results were assumed to apply to them as well.
However, data from a meta-analysis published in the Journal of the American Medical
Association in December 2006 called this theory into question. Researchers at Tulane Univer-
sity examined the results of 12 controlled studies in which 16,958 patients with preexisting
cardiovascular disease were given either folic acid supplements or placebos (look-alike pills
with no folic acid) for at least six months. The scientists, who found no reduction in the risk
of further heart disease or overall death rates among those taking folic acid, concluded that
further studies will be required to verify whether taking folic acid supplements reduces the
risk of cardiovascular disease.