Is Napa Cabbage Good for You?

Napa cabbage

Napa or nappa cabbage is a type of Chinese cabbage stemming near the Beijing area of China, and is extensively used in East Asian cuisine. Considering that the 20th century, it is also a prevalent crop in Europe, the Americas and Australia. In much of the world, this is the vegetable described as “Chinese cabbage”. 

The word “napa” in the name napa cabbage comes from colloquial and local Japanese, where nappa describes the leaves of any veggie, particularly when used as food. Outside of Asia, this veggie is likewise referred to as Chinese cabbage. In the UK this vegetable is referred to as Chinese leaf.

Starting in the 19th Century with the Chinese diaspora, it was distributed to the rest of Asia, Europe, America along with Australia. During the 16th century cabbage was first presented to America from Europe and supply of seed products from Europe continued till World War I.

Napa cabbageAfter the blockade of European seed supply the US Government research institutes and individuals in the seeds business developed remarkable seed stocks for every single veggie crop. Oregon and California were the cabbage seed production areas during that time. Today it is cultivated and consumed throughout the world.

Is Napa Cabbage Good for You?

Napa cabbage provides a wide variety of health advantages:

  1. Napa cabbage (Energy 68 kJ (16 kcal)/100g) is extremely low in calories. 100 g fresh leaves carry jus 16 calories. Along with celery, bok-choy, etc., it easily fits into the neo-class of zero calorie or unfavorable calorie group of vegetables as typically advocated by some diet professionals.
  2. Fresh napa is an outstanding source of folates (79mcg/100g). 100 g supplies 79 µg or 20% of day-to-day needed levels of this B-complex vitamin. Folic acid is among the important parts of DNA. Sufficient amounts of folates in the diet in anticipant moms might help avoid neurological diseases in the newborns.
  3. Also, it is a really natural source of electrolytes and minerals like phosphorous, calcium (77 mg/100g), potassium (238mg/100g), magnesium (13 mg/100g), iron (0.31 mg/100g) and manganese (0.19mg/100g). Potassium is the chief component of cell and body fluids and helps in regulating heart rate and blood pressure. The body employs manganese as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is essential for the red cell formation.Fresh napa cabbage, pepper and cauliflower
  4. Further, Napa cabbage has fantastic levels of vitamin C (27 mg/100g). 100 g of fresh napa offers about 45% of day-to-day requirements of this vitamin. Regular consumption of foods abundant in vitamin-C helps the body establish resistance against transmittable agents and scavenge damaging, pro-inflammatory free radicals.
  5. Also in other cabbages, napa too has moderate levels of vitamin K (42.9mcg/100g), supplies about 38% of RDA levels. Vitamin-K has a prospective role in the bone metabolism by promoting osteoblastic activity in bone cells. Therefore, sufficient levels of vitamin K in the diet makes the bone stronger, much healthier and help postpone osteoporosis. Even more, vitamin K likewise has actually developed function to play in the treatment of Alzheimer’s disease patients by restricting neuronal damage in their brain.
  6. Napa cabbage has small levels of vitamin A (318IU/100g). Nevertheless, it also contains flavonoid polyphenolic compounds such as carotenes, lutein, and xanthin which convert to vitamin A in the human body.
  7. Napa packed with numerous antioxidant plant substances such as carotenes, thiocyanates, indole-3-carbinol, lutein, zeaxanthin, sulforaphane and isothiocyanates. Likewise, it is an abundant source of soluble and insoluble dietary fiber. Scientific studies recommend these compounds are known to offer defense against breast, colon and prostate cancers and help in reducing LDL or “bad cholesterol” levels in the blood. Anti-oxidants can help reduce the effects of totally free radicals and may protect versus illness such as heart disease and cancer.
  8. As in other green vegetables, it is a good source of lots of important vitamins such as pantothenic acid, pyridoxine and thiamin. These vitamins are vital in the sense that our body requires them from external sources to renew.
  9. The veggie is filled with soluble and insoluble dietary fiber (1.2 g/100g), which can help control diverticular disease, irritable bowel syndrome, hemorrhoids, gallstones, hiatal hernia, hypertension, and stroke and might even reduce the risk of cancer. Low calories: Napa cabbage is very low in calories– one cup of raw shredded cabbage contains only 20 calories.

Chinese cabbageNapa Cabbage Nutrition Facts

Napa cabbage, along with bok choy, is one of the preferred leafy-cabbage veggies in mainland China. Napa’s sweet, crunchy, and celery-flavored leaves are among the most sought-after components in the far East-Asian cuisine. Undoubtedly, Chinese cabbages are significantly being used in the western, Mediterranean in addition to American cuisines for their wholesome nutrition profile.

Napa cabbage is a yearly, cool season veggie. It grows best when the days are short and mild. As in cabbages, napa grows to oblate shaped heads including tightly organized crinkly, thick, light-green leaves with popular, pale white veins. At its core, the leaves include smooth, light-yellow color.

Selection of Napa Cabbage

Search for fresh, crispy Napa cabbage with compact, securely closed heads. Avoid heads that are yellowing or have ragged, brown edges. Napa cabbage can be stored in the refrigerator for numerous days– in a veggie drawer set for high humidity– however it is best consumed when fresh and crispy for maximum health advantages.

Insects are common in leafy-cabbages. Traditionally grown napa may have undergone insecticidal spray in order to prevent pest infestation. For that reason, wash thoroughly in cold running water, take in seawater for about 30 minutes, and wash once again in clean water.

At home, shop napa cabbage as you would do for other greens, inside the refrigerator set at high relative humidity. Use it while farm fresh to get maximum health advantages. Otherwise, napa must be kept in the fridge for later use.

How to Prepare Napa Cabbage

Cut off base and get rid of discolored outer leaves. Wash the entire veggie in cold water. Gently pat dry or place it upside down till draining out all the water.

Then different leaves from the base pulling by hand. Thus, as soon as you separate its leaves and stalk, you might want them to contribute to a variety of dishes either combined or independently.

In the Far-Eastern areas, on an average everyone consume about a pound of fresh leafy-cabbage class vegetables each day; either through raw greens, in stews or as pickles.

Here are some of the preparation tips:

There are numerous uses for Napa cabbage. A few of the more popular methods to include the vegetable into your menu are noted below:

  • Large Napa cabbage leaves are an excellent option to a standard flour or corn tortilla. They are lower in calories and greater in nutrients and offer a vibrant, tasty “container” for a variety of fillings.
  • Cut the cabbage leaves crosswise into shreds and then toss with green onions, cilantro, salt, pepper, lime juice, and yogurt for a delicious, nutritious coleslaw.
  • Shredded Napa cabbage adds tasty taste and texture to any stir fry dish.
  • Sweet, crunchy, tasty Chinese cabbage can be consumed raw, added to salads, sandwiches, and hamburgers.
  • As in other cabbage verities, napa too can be used to prepare coleslaw.
  • In East Asian countries, shredded napa cabbage is steam cooked with rice covered in plantain leaves and served with stews.

In China and other East Asian area, it is used like cabbage in stir french fries with included onion, pepper and green chilies combined with steamed rice and soy tomato sauce to prepare fried rice, egg rice noodles.

Diet Tips

Cabbage may not be one of the first things you reach for in the fruit and vegetables area– however if you’re preventing it, you’re missing out on a great deal of taste and nutrition.

There are numerous ranges of cabbage, but Napa cabbage– in some cases called Chinese cabbage– is milder and more tender than some of its cabbage counterparts. To top it off, its outstanding nutrition profile makes it an excellent addition to any menu.

Like in other Brassica family veggies, napa cabbage too carries particular chemical compounds in it called “goitrogens.” Extend usage of these veggies might cause swelling of the thyroid gland, a condition called goiter.

It is for that reason advised in some people with thyroid dysfunction to restrict brassica veggies in the diet. Nevertheless, they might be used in moderation in healthy individuals.

Have a Good Day! I Wish You Good Health!


Diet Expert