It also provides: 81.5 micrograms of vitamin K. 11 milligrams of magnesium. 22 micrograms of folate.
It's Packed With Nutrients
Half a cup of cooked cabbage has about a third the vitamin C you need for the day. It also gives you doses of fiber, folate, potassium, magnesium, vitamins A and K, and more.
Packed with phytosterols (plant sterols) and insoluble fiber, cabbage can help keep your digestive system healthy and bowel movements regular. It fuels the good bacteria in your gut that protects your immune system and produces essential nutrients.
Cauliflower is a fiber-rich vegetable that is low in fat and calories. It is a great source of vitamin C while supplying a good dose of vitamin B6 and magnesium, along with a variety of other trace nutrients.
Some good sources of magnesium include leafy green vegetables — such as spinach — legumes, nuts, seeds and whole grains. Tap, mineral, and bottled waters can also be sources of magnesium, but how much magnesium they contain depends on the brand.
Spinach. Many leafy greens contain magnesium, and spinach tops the list at 78 milligrams per 1/2 cup serving of cooked leaves.
For starters, cabbage is high in vitamin C, with 25 milligrams per cup, making it an excellent source, according to the U.S. Department of Agriculture (USDA). Research suggests that a diet high in vitamin C could play a role in preventing pulmonary, breast, and pancreatic cancers.
Crushed cabbage leaves are one of the most widely used anti-inflammatory remedies in Polish folk medicine. Cabbage, due to its specific properties, has been used in natural medicine mainly for rheumatic pain, vein and lymphatic vessel inflammation, bruises, sprains, mastitis or gastrointestinal problems.
Minerals, like iron and magnesium, tend to be more resilient to cooking than vitamins. And cooking often increases the measurable content of the fat-soluble vitamins by breaking down cell walls and releasing the vitamins. However, this is not the case for all foods.
Cooked carrots, spinach, mushrooms, asparagus, cabbage, peppers and many other vegetables also supply more antioxidants, such as carotenoids and ferulic acid, to the body than they do when raw, Liu says.
How much magnesium can be found in potatoes? A 175g portion of boiled new potatoes in their skins provides 8% of your NRV (Nutrient Reference Values) of magnesium. You'll find about 49mg of magnesium in a medium sized potato which is a hefty contribution to the recommended allowance.
Cruciferous vegetables like broccoli, cauliflower, and cabbage are very good for health in general but are probably not the best thing to load up on before you head to bed. These vegetables can interfere with your ability to sleep soundly because you're likely still digesting all that fibre while trying to fall asleep.
Cabbage juice contains compounds called anthocyanins and glucosinolate, which have been shown to have anti-inflammatory properties. These compounds help to reduce inflammation in the gut and promote healing of the digestive tract.
Both cabbage and spinach are rich in dietary fibre, Vitamin C and protein.
You don't have to know the names of all the good things in your cabbage–just eat it! To get the most benefit, try to consume ½ to ¾ cup cooked or 1 ½ cup raw cabbage per day at least 5 days per week.
A sweet potato is a great source of magnesium. Magnesium is known to calm the brain. Magnesium deficiency has been linked to depression, mood disturbances, and headaches.