Originating in Europe and brought to Brazil by the Portuguese during the colonial era, cabbages and kales are among the most widely used vegetables in the gastronomy of many countries. Salads, stir-fries, juices, soups, broths, sauces, fillings—there is an endless array of options for this versatile vegetable. In Portugal, cabbages are a must-have for Christmas Eve dinner to accompany the codfish and in the famous Portuguese stew!
Different colors, sizes, and shapes
There is a wide variety of cabbage and kale species. The ones we grow most in Portugal are:
Reasons to include cabbage in your diet
Cabbages are considered a ‘superfood’ due to their high levels of vitamins A, C, and K, fiber, protein, calcium, and iron. In addition to their vitamin power, they are ideal for those looking to lose weight because they are low in fat and high in fiber. But beyond these, cabbages offer even more health benefits:
• Brain allies – Savoy cabbages are rich in vitamin K and anthocyanins that help mental function and concentration. These nutrients also prevent nerve damage, improving defense against Alzheimer’s disease and dementia.
• Beauty elixir – Rich in sulfur, known as the beauty mineral, cabbages help dry out oily skin and acne. Internally, sulfur is essential for keratin, a protein substance necessary for the health of hair, nails, and skin.
• Cancer prevention – Rich in Lupeol, sinigrin, and sulforaphane, which stimulate enzymatic activity and inhibit the growth of cancerous tumors.
• Help prevent high blood pressure – The high potassium content helps widen blood vessels, facilitating blood flow.
• Promote headache relief – A warm compress made with cabbage leaves can help relieve a headache. Crush cabbage leaves, wrap them in a cloth, and apply to the forehead. Additionally, for chronic headaches, drink between 25 and 50 ml of raw cabbage juice per day.
• Anti-inflammatory and blood sugar regulators – Red cabbage pigments reduce blood sugar levels and increase insulin production, and they also have anti-inflammatory properties.
Grow it yourself
With the arrival of colder weather, the peak season for cabbages arrives, making it the perfect time to include them even more in our recipes. If you have a place to grow them, know that they are a species that likes little sun and plenty of water; therefore, plant them in autumn and harvest them in winter.
