Did you know that cabbage was one of two vegetable types (the other
type was root vegetables) found to be a mainstay for prevention of type 2
diabetes in a recent study of over 57,000 adults in the country of
Denmark? In this very large-scale study, adults who closely followed the
Healthy Nordik Food Index were found to have the lowest incidence of
type 2 diabetes. Importantly, this key health benefit was linked to six
food intake categories: (1) fish, (2) rye bread, (3) oatmeal, (4) apples
and pears, (5) root vegetables, and (6) cabbage!
Researchers have now identified nearly 20 different flavonoids
and 15 different phenols in cabbage, all of which have demonstrated
antioxidant activity. This impressive list of antioxidant phytonutrients
in cabbage is one key reason why an increasing number of studies link
cabbage intake to decreased risk of several cardiovascular diseases. You
can read more about these individual antioxidants in our Health
Benefits section.
In terms of price per edible cup, a report by the Economic
Research Service at the U.S. Department of Agriculture (USDA) has shown
cabbage to be the second most economical cooked vegetable in terms of
price per edible cup. Only potatoes came out slightly less expensive.
The relatively low economic cost of cabbage in comparison with most
other vegetables makes this cruciferous vegetable a nutritional bargain,
especially considering the 3 excellent, 6 very good, and 11 good
rankings that it achieves in our WHFoods rating system.
There are literally hundreds of varieties of cabbage grown
worldwide. But of special interest in recent research studies have been
cabbage varieties that fall into the red-purple category. It is the
anthocyanin antioxidants (and in particular, a subcategory of
anthocyanins called cyanidins) that have been the focus of these
research studies. Impressively, the anthocyanins in red cabbage are a
major factor in the ability of this cruciferous vegetable to provide
cardiovascular protection, including protection of red blood cells.
Blood levels of beta-carotene, lutein, and total blood antioxidant
capacity have been found to improve along with red cabbage intake, while
oxidized LDL has been found to decrease. (This reduction in oxidized
LDL is a good thing, since LDL—an abbreviation which stands for
low-density lipoprotein—becomes a risk factor for blood vessel problems
if excessively present in its oxidized form.
Cabbage turns out to be an especially good source of sinigrin.
Sinigrin is one of cabbage's sulfur-containing glucosinolates that has
received special attention in cancer prevention research. The sinigrin
in cabbage can be also converted into allyl-isothiocyanate, or AITC.
This isothiocyanate compound has shown unique cancer preventive
properties with respect to bladder cancer, colon cancer, and prostate
cancer. It's also worth noting here that a second glucosinolate found in
cabbage—glucobrassicin—can be converted into two cancer-protective
compounds. These two compounds are indole-3-carbinol (or I3C, an
isothiocyanate) and diindolylmethane (or DIM). DIM is an interesting
sulfur-containing compound that can be produced in the stomach from I3C
if the stomach juices are sufficiently acidic. Like AITC and I3C, DIM
has been shown to have cancer-preventive properties for the specific
cancer types listed above.
WHFoods Recommendations
You'll want to include cabbage as one of the cruciferous vegetables
you eat on a regular basis if you want to receive the fantastic health
benefits provided by the cruciferous vegetable family. At a minimum, we
recommend 3/4 cup of cruciferous vegetables on a daily basis. This
amount is equivalent to approximately 5 cups per week. A more optimal
intake amount would be 1-1/2 cups per day, or about 10 cups per week.
You can use our Veggie Advisor for help in figuring out your best cruciferous vegetable options.
Traditional methods of steaming or boiling make cabbage watery.
Traditional methods of steaming or boiling make cabbage watery. To avoid
this result and promote optimal flavor, we recommend Healthy Sautéeing
cabbage. Slice cabbage into 1/8-inch slices and let sit for 5 minutes to
enhance its health-promoting benefits before cooking. For more details
see the Nutrient-Rich Way of Cooking cabbage below.
Our Chinese Chicken Cabbage
recipe is a great example of how to enjoy the delicate flavor of napa
cabbage in your favorite salad. It is a milder tasting variety of
cabbage that boasts the highest concentration of folate.
Enjoy the mild flavor of bok choy by using our Healthy Sauté method of cooking. Our 4 minutes healthy Sauteed Bok Choy recipe will give you great tasting bok choy in a matter of minutes!
Red Cabbage
While green cabbage is the most commonly eaten variety of cabbage, we
highly recommend trying red cabbage because of its added nutritional
benefits and its robust hearty flavor. We don't think you will be
disappointed. The rich red color of red cabbage reflects its
concentration of anthocyanin polyphenols, which bring along with them
unique antioxidant and anti-inflammatory properties.
This chart graphically details the %DV that a serving of Cabbage
provides for each of the nutrients of which it is a good, very good, or
excellent source according to our Food Rating System. Additional
information about the amount of these nutrients provided by Cabbage can
be found in the Food Rating System Chart.
A link that takes you to the In-Depth Nutritional Profile for Cabbage,
featuring information over 80 nutrients, can be found under the Food
Rating System Chart.
Health Benefits
While cardiovascular protection and decreased risk of type 2
diabetes have been areas of increased research interest with respect to
cabbage intake, it is the area of cancer prevention that still offers
the largest number of health-related studies for this cruciferous
vegetable. To date, more than 475 studies have examined the role of this
cruciferous vegetable in cancer prevention (and in some cases, cancer
treatment). The uniqueness of cabbage in cancer prevention is due to the
three different types of nutrient richness found in this widely enjoyed
food. The three types are (1) antioxidant richness, (2)
anti-inflammatory richness, and (3) richness in glucosinolates.
Antioxidant-Related Health Benefits of Cabbage
Cabbage ranked in our WHFoods rating system as an excellent source of
vitamin C and a very good source of manganese. But in terms of
antioxidants in the newer, phytonutrient category, cabbage is
impressive, even among cruciferous vegetables. Polyphenols rank at the
top of the list for phytonutrient antioxidants in cabbage. In fact, one
group of researchers has described polyphenols as the primary factor in
cabbage's overall antioxidant capacity. Even white cabbage (a very
lightly-colored form of green cabbage and the most commonly eaten
variety of cabbage in the U.S.) provides about 50 milligrams of
polyphenols in a half-cup serving. Red cabbage makes its own unique
contribution in this area by providing about 30 milligrams of the red
pigment polyphenols called anthocyanins in each half cup. (These
anthocyanins qualify not only as antioxidant nutrients, but as
anti-inflammatory nutrients as well.) The antioxidant richness of
cabbage is partly responsible for its cancer prevention benefits.
Without sufficient intake of antioxidants, our oxygen metabolism can
become compromised, and we can experience a metabolic problem called
oxidative stress. Chronic oxidative stress, in and of itself, can be a
risk factor for development of cancer.
More than a dozen cabbage phenols have been shown to contribute
to its antioxidant capacity. These phenols are now known to include:
benzoic acid, caffeic acid, cinnamic acid, coumaric acid,
dimethylbenzoic acid, gallic acid, hydroxybenzoic acid, hydroxycinnamic
acid, phenylacetic acid, rosmarinic acid, syringic acid,
trimethylbenzoic acid, and vanillic acid.
Anti-Inflammatory Benefits of Cabbage
Without sufficient intake of anti-inflammatory nutrients, regulation
of our inflammatory system can become compromised, and we can experience
the problem of chronic inflammation. Especially when combined together
with oxidative stress, chronic inflammation is a risk factor for
development of cancer.
The anthocyanins found in red cabbage are well-documented
anti-inflammatory compounds and make red cabbage a standout
anti-inflammatory food for this reason. However, all types of cabbage
contain significant amounts of polyphenols that provide
anti-inflammatory benefits. Anthocyanins are also compounds that fall
into the general category of polyphenols known as flavonoids, and they
are definitely not the only important flavonoids provided by cabbage.
Included in the list of cabbage flavonoids are the following
anti-inflammatory compounds: artemetin, betanidin, butein, equol,
hydroxyflavone, kaempferol, luteolin, malvidin, naringenin,
pelargonodin, purpurogalin, quercitol, and tetrahydrochalcone.
Glucosinolates and Cancer Prevention from Cabbage
Given the roles of oxidative stress and chronic inflammation as risk
factors for cancer, the antioxidant and anti-inflammatory richness of
cabbage would provide anti-cancer health benefits without the addition
of cabbage's glucosinolates. But glucosinolates are cabbage's trump card
with regard to "anti-cancer" benefits. The glucosinolates found in
cabbage can be converted into isothiocyanate compounds that are cancer
preventive for a variety of different cancers, including bladder cancer,
breast cancer, colon cancer, and prostate cancer. Some of the key
glucosinolates present in cabbage and their corresponding
isothiocyanates are listed in the chart below.
Glucosinolates in Cabbage and Their Anti-Cancer Thiocyanates
Glucosinolate
Derived Isothiocyanate
Isothiocyanate Abbreviation
glucoraphanin
sulforaphane
SFN
glucobrassicin
indole-3-carbinol*
I3C
sinigrin
allyl-isothiocyanate
AITC
glucotropaeolin
benzyl-isothiocyanate
BITC
* Indole-3-carbinol (I3C) is not an isothiocyanate. It's a
benzopyrrole, and it is only formed when isothiocyanates made from
glucobrassicin are further broken down into non-sulfur containing
compounds.
The isothiocyanates (ITCs) made from cabbage's glucosinolates act
to protect us against cancer through a variety of different mechanisms.
In some cases, they help regulate inflammation by altering the activity
of messaging molecules within our body's inflammatory system. In other
cases, they improve our body's detoxification system and leave our cells
with a smaller toxic load. But the bottom line is decreased risk of
cancer from consumption of cabbage and its glucosinolates. We've seen
one study, from Poland, showing impressive reduction of breast cancer
risk in women consuming large amounts of cabbage. (In this particular
study, this reduction in risk was associated with consumption of at
least 4 cabbage servings per week, in comparison with the once-per-week
serving consumed by women with higher breast cancer risk.)
In this context of glucosinolates, isothiocyanates, and cancer
prevention, it is worth noting that one of the I3C (the isothiocyanate
made from glucobrassicin) can be further converted in the stomach under
healthy acidic conditions to diindolylmethane (DIM), which has also been
shown to be a valuable cancer-preventive compound.
Digestive Tract Support of Cabbage
Long-established in health research is the role of cabbage juice in
helping heal stomach ulcers (called peptic ulcers), but more recent
studies on cabbage have looked at the overall health benefits of this
food for the stomach and digestive tract as a whole. Present-day studies
make it clear that cabbage contains a variety of nutrients of potential
benefit to our stomach and intestinal linings. These nutrients include
glucosinolates (and the anti-inflammatory isothiocyanates or ITCs made
from them), antioxidant polyphenols, and the amino acid-like substance
called glutamine. In the case of ITCs, digestive tract benefits include
proper regulation of bacterial populations of Helicobacter pylori inside
the stomach. These bacteria are normal stomach inhabitants, but their
populations can become too large and they can latch onto the stomach
lining in an undesirable way. The ITCs made from cabbage's
glucosinolates can lower the risk of these unwanted stomach events.
It would also be wrong to move on from this issue of digestive
support without mentioning the very good fiber support provided by
cabbage. At nearly 4 grams per cup and only 44 calories, cabbage
provides nearly 1 gram of fiber for every 10 calories! This "fiber
density" of cabbage actually ranks it above some our WHFoods legumes,
including our beans, lentils, and dried peas. This very low "calorie
cost" of cabbage fiber makes it easy to add fiber to your diet without
adding calories. And this added fiber can be very helpful in improving
digestion of food.
Cardiovascular Support from Cabbage
Recent studies on cabbage intake—especially studies on intake of red
cabbage—have looked carefully at the potential for cardiovascular
support from this vegetable. The results have been encouraging. Blood
levels of beta-carotene, lutein, and total blood antioxidant capacity
have been found to increase along with increasing intake of red cabbage
intake. At the same time, total cholesterol<, total LDL
>cholesterol, and total oxidized LDL have been found to decrease.
Reductions in oxidized LDL are a particularly noteworthy finding since
oxidized LDL is a known risk factor for development of atherosclerosis.
One of the ways in which cabbage intake can lower your total and LDL
cholesterol is through the process of binding with bile acids. Your
liver uses cholesterol as a basic building block to produce bile acids.
Bile acids are specialized molecules that aid in the digestion and
absorption of fat, and when they are present in your digestive tract,
fiber-related nutrients in cabbage can bind together with them for
eventual excretion. Whenever this process takes place, your liver needs
to replace the excreted bile acids by drawing upon your existing supply
of cholesterol, and as a result, your cholesterol level drops down.
Description
Cabbage has a round shape and is composed of superimposed leaf
layers. It is a member of the food family traditionally known as
cruciferous vegetables and is very closely related to kale, broccoli,
collards and Brussels sprouts. All cruciferous vegetables provide
integrated nourishment across a wide variety of nutritional categories
and provide broad support across a wide variety of body systems as well.
For more on cruciferous vegetables see:
Eating Healthy with Cruciferous Vegetables
Feeling Great with Cruciferous Vegetables
The word "brassica" translates in Latin as "cabbage." However, this
connection between cabbage and "brassica" vegetables can sometimes be
confusing.
Cabbage and all of its fellow cruciferous vegetables all belong to the family of plants called the Brassicaceae.
Despite the literal translation of "brasssica" as "cabbage," however,
this family of plants is seldom referred to as the "cabbage family." Far
more often, it is referred to as the "mustard plant family." (Mustard,
including mustard greens, belongs to this plant family as well.) When
people talk about the "brassica" family of plants, they are talking
about the plant family that includes both cabbage and mustard.
Historically, this family of plants was most commonly referred to as the
Crucifereae. For all practical purposes, Crucifereae and Brassicaceae are interchangeable names for this plant family. The name Crucifereae, of course, is where the term "cruciferous vegetables" originates. All cruciferous vegetables are members of the Brassicaceae/Crucifereae family.
Even more confusing is the very close relationship between
several members of this plant family. The genus/species combination of Brassica oleraceae
is identical for all of the following cruciferous vegetables: broccoli,
Brussels sprouts, cabbage, cauliflower, kale, and kohlrabi. These six
vegetables are simply different subspecies and varieties of Brassica oleraceae.
Because cabbage's inner leaves are protected from the sunlight by
the surrounding leaves, they are oftentimes lighter in color. However,
the outer color of cabbage leaves is still the most common way of
dividing cabbage into types. For cabbage, the two basic color types are
green and red. Green cabbages can range from very dark to very light in
color. (In fact, some of the lighter-colored green cabbage varieties are
actually referred to as "white" cabbages.) The subgroup "alba" (meaning
"white" in Latin) is often used to refer to the green cabbage subgroup
as a whole. Red cabbage can also range widely in color, with some
appearing deep purple in color. The subgroup "rubra" is often used to
refer to the red cabbage subgroup as a whole. You'll also sometimes hear
the darkest shades of purple cabbage being referred to as "black"
cabbage.
Savoy cabbage refers to cabbage that has more crinkled or
"ruffly" leaves. The leaves may also be less densely packed together.
Savoy cabbage also typically has a more delicate texture than ordinary
green or red varieties. However, there are light green, dark green, red,
and purple varieties of savoy cabbage, just like there are similar
colors of non-savoy varieties. Most of the savoy cabbage varieties
commonly available in U.S. grocery stores, however, have leaves that are
lighter green or green-yellow in color. The subgroup name "sabauda" is
often used to refer to the savoy subgroup as a whole.
Once you move past these basic cabbage types, however, some of
the terms that you will hear to describe cabbage can become confusing.
For example, you will sometimes hear the term "Chinese cabbage" being
used to refer to cabbage types. However, cabbage types referred to as
"Chinese" seldom belong to the Brassica oleracea genus/species of plant, but rather, to the Brassica rapa genus/species. Brassica rapa is the genus/species to which boy choy and turnips also belong.
Due to these close plant relationships, you may find the terms
"choy" and "cabbage" overlapping fairly extensively in common vegetable
names. For example, you may find bok choy being referred to as "white
cabbage" or "Chinese cabbage" even though bok choy does not belong to
the Brassica oleracea genus species that serves as the home for
broccoli, Brussels sprouts, cabbage, cauliflower, kale, and kohlrabi. As
mentioned earlier in this Description section, the Brassicaceae
family of plants has some very closely related groups and this closeness
is witnessed by the common naming of cabbage and choy plants.
Most "Chinese cabbage" sold in U.S. groceries belongs to the group Brassica rapa subspecies pekinensis.
The term "napa cabbage" is sometimes used in a way that is synonymous
with "Chinese cabbage," and this usage makes sense to us because the
most common plant group for "napa cabbage" is also group Brassica rapa
subspecies pekinensis. When the terms "Chinese cabbage" and "napa
cabbage" are used in this synonymous way, you can treat these varieties
of cabbage as being readily identifiable by their fairly large,
barrel-shaped heads and their somewhat crinkly leaves. In the case of
"napa cabbage," it is also worth noting that the designation "napa"
comes from the Japanese word "nappa" rather than the region of
California known as the "Napa Valley."
Yet another Brassicaceae family vegetable that you may
hear being referred to as cabbage is "Tuscan cabbage." At this point in
time, the term "Tuscan cabbage" does not have a very reliable food
counterpart in the grocery store. "Cavolo nero"—which literally means
"black cabbage" in Italian—is most often a variety of Brassica oleracea
most closely resembling kale. In fact, "Tuscan kale" is a more common
name for the seeds of this plant than either "Tuscan cabbage" or "black
cabbage." But once again, you can see the amazing closeness in the food
naming and food relationships in this Brassicacea family of plants.
History
As you might imagine from the complicated set of descriptions above,
it has been equally complicated for plant researchers to trace the
exact history of cabbage and its development. Because of the linguistic
overlap between "choy" and "cabbage" and because of the cultivation of Brassicacea
plants in Europe, Asia, and Africa, there are some conflicting analyses
of cabbage and its exact origins. Most histories, however, point to the
presence of wild cabbage in Europe as the most direct, distant ancestor
of the cabbages we currently purchase in the grocery store. However, if
we lived in Europe during the first years of wild cabbage growth over
2,000 years ago, we would be unlikely to recognize any of those wild
cabbage plants as cabbages. That's because the original European forms
of this plant were non-head-forming and much more closely resembled
cruciferous vegetables like kale or collards.
In 2014, U.S. adult intake of cabbage averaged about seven pounds
per year. This volume of intake placed cabbage in 10th place in 2014 as
the most commonly consumed vegetable. In terms of food production and
the U.S. food supply chain, nearly half (45%) of all cabbage produced
for the retail marketplace is ultimately processed into coleslaw.
Production of sauerkraut accounts for another 12% of all cabbage
production, and most of the remaining cabbage is sold as produce in the
form of head cabbage. The states of California, Florida, Georgia, New
York, and Texas jointly produce about 75% of the cabbage grown in the
U.S., even though cabbage is widely grown across most of the country.
About 2.2 billion pounds of cabbage are grown in the U.S. each year,
with about 100 million pounds being exported and at least that amount or
greater being imported from other countries each year. Mexico—followed
by Canada—account for the majority of cabbage imports into the U.S.
How to Select and Store
Choose cabbage heads that are firm and dense with shiny, crisp,
colorful leaves free of cracks, bruises, and blemishes. Severe damage to
the outer leaves is suggestive of worm damage or decay that may reside
in the inner core as well.
There should be only a few outer loose leaves attached to the
stem. If not, it may be an indication of undesirable texture and taste.
Avoid buying precut cabbage, either halved or shredded, since once
cabbage is cut, it often begins to lose its valuable vitamin C content.
At WHFoods, we encourage the purchase of certified organically
grown foods, and cabbage is no exception. Repeated research studies on
organic foods as a group show that your likelihood of exposure to
contaminants such as pesticides and heavy metals can be greatly reduced
through the purchased of certified organic foods, including cabbage. In
many cases, you may be able to find a local organic grower who sells
cabbage but has not applied for formal organic certification either
through the U.S. Department of Agriculture (USDA) or through a state
agency. (Examples of states offering state-certified organic foods
include California, New York, Oregon, Vermont, and Washington.) However,
if you are shopping in a large supermarket, your most reliable source
of organically grown cabbage is very likely to be cabbage that displays
the USDA organic logo.
Put the whole head in a plastic bag in the crisper of your
refrigerator. Red and green cabbage will keep if stored this way for
about 2 weeks while Savoy cabbage will keep for about 1 week.
If you need to store a partial head of cabbage, cover it tightly
with plastic wrap and refrigerate. Since the vitamin C content of
cabbage can more quickly degrade once it has been cut, you should use
the remainder within a couple of days.
Here is some background on why we recommend refrigerating
cabbage. Whenever food is stored, four basic factors affect its nutrient
composition:exposure to air, exposure to light, exposure to heat, and
length of time in storage. Vitamin C, vitamin B6, and carotenoids are
good examples of nutrients highly susceptible to heat, and for this
reason, their loss from food is very likely to be slowed down through
refrigeration.
Zucchini, also known as courgette, is a summer squash in the Cucurbitaceae plant family, alongside melons, spaghetti squash, and cucumbers.
It
can grow to more than 3.2 feet (1 meter) in length but is usually
harvested when still immature — typically measuring under 8 inches (20
cm).
Although zucchini is often considered a vegetable, it is
botanically classified as a fruit. It occurs in several varieties, which
range in color from deep yellow to dark green.
While squashes originated in the Americas, this particular variety was first developed in the early 1800s in Italy.
Zucchini
has been used in folk medicine to treat colds, aches, and various
health conditions. However, not all of its uses are backed by science.
Here are 12 evidence-based benefits of zucchini.
Zucchini is rich in several vitamins, minerals, and other beneficial plant compounds.
One cup (223 grams) of cooked zucchini provides :
Calories: 17
Protein: 1 gram
Fat: less than 1 gram
Carbs: 3 grams
Sugar: 1 gram
Fiber: 1 gram
Vitamin A: 40% of the Reference Daily Intake (RDI)
Manganese: 16% of the RDI
Vitamin C: 14% of the RDI
Potassium: 13% of the RDI
Magnesium: 10% of the RDI
Vitamin K: 9% of the RDI
Folate: 8% of the RDI
Copper: 8% of the RDI
Phosphorus: 7% of the RDI
Vitamin B6: 7% of the RDI
Thiamine: 5% of the RDI
It also contains small amounts of iron, calcium, zinc, and several other B vitamins.
In particular, its ample vitamin A content may support your vision and immune system.
Raw zucchini offers a similar nutrition profile as cooked zucchini, but with less vitamin A and more vitamin C, a nutrient which tends to be reduced by cooking.
Chili
peppers, despite their fiery hotness, are one of the very popular
spices known for their medicinal and health benefiting properties. The
chili is a fruit pod of the plant belonging to the nightshade family
(Solanaceae), of the genus, Capsicum.
Scientific name: Capsicum annuum. Some of other common members in the Solanaceae family are tomato, aubergine, potato, etc.
Dry chili peppers with seeds.
Raw green chilies in a Capsicum annuum plant.
Chili plant is a small, perennial shrub with a woody stem, growing up
to a meter in height. It is native to the Central American region where
it employed
as one the main spice ingredients in Mexican cuisine for centuries.
Later, it
was introduced to the rest of the world by Spanish and Portuguese
explorers during the 16th and 17th centuries. Today chili pepper is
grown widely in many parts of
the world as an important commercial crop.
Several cultivars of chili peppers grown all around the world. Depending upon cultivar type, it bears flowers which subsequently
develop into fruit pods of variable size, shape, color, and pungency. Moreover, again, depending on the
cultivar type, their hotness ranges from mild, fleshy (Mexican bell peppers) to fiery, tiny, Nag Jalokiya chili peppers of the Indian
subcontinent. The hotness of chili measured in “Scoville heat units” (SHU). On the Scoville scale, a sweet bell peppers scores 0, a jalappeno pepper around 2,500-4,000 units, and Mexican habañeros may
have 200,000 to 500,000 units.
Inside, each chili fruit pod features numerous tiny, white, or cream
colored, circular, flat seeds which clinging on to the central
white-placenta.
To harvest; chilies picked up while they are green, or when they
reach full maturity and dry on the plant itself. In general, the fruits
are ready for harvesting once they mature and turn red. They are then
left to dry in sunlight and shrinks in size.
Chilies have a strong spicy taste that comes to them from the active alkaloid compounds: capsaicin, capsanthin, and capsorubin.
Health benefits of chili peppers
Chili pepper contains an impressive list of plant derived chemical compounds that are known to have disease preventing
and health promoting properties.
Chilies contain health benefiting an alkaloid compound, capsaicin, which gives them strong spicy, pungent character.
Early laboratory studies on experimental mammals suggest that capsaicin has anti-bacterial, anti-carcinogenic, analgesic and
anti-diabetic properties. It also found to reduce LDL cholesterol levels in obese.
Fresh chili peppers, red and green, are a rich source of vitamin-C. 100 g fresh chilies provide about 143.7 µg or about 240% of RDA.
Vitamin-C is a potent water-soluble antioxidant. It is essential for the
collagen synthesis inside the human body. Collagen is one of the main
structural protein
required for maintaining the integrity of blood vessels, skin, organs,
and bones. Regular consumption of foods rich in vitamin-C helps
protect from scurvy, develop resistance against infectious agents
(boosts immunity), and scavenge harmful, pro-inflammatory free radicals
from the body.
They are also good in other antioxidants such as vitamin-A, and flavonoids like β-carotene, α-carotene, lutein,
zeaxanthin, and cryptoxanthin. These antioxidant substances in
capsicum help protect the body from injurious effects of free radicals
generated during stress, diseases conditions.
Chilies carry a good amount of minerals like potassium,
manganese, iron, and magnesium. Potassium is an important component of
cell and body fluids that helps controlling heart rate and
blood pressure. The human body use manganese as a co-factor for the
antioxidant enzyme, superoxide dismutase.
Chilies are also good in the B-complex group of vitamins such as
niacin, pyridoxine (vitamin B-6), riboflavin and
thiamin (vitamin B-1). These vitamins are essential in the sense that
human body requires them from external sources to replenish.
Chili peppers have amazingly high levels of vitamins and minerals. Just 100 g provides (in % of recommended daily allowance):
240% of vitamin-C (Ascorbic acid),
39% of vitamin B-6 (Pyridoxine),
32% of vitamin A,
13% of iron,
14% of copper,
7% of potassium, However, no cholesterol.
See the table below for in depth analysis
of nutrients:
Chili peppers (Capsicum annuum),
red, raw, Nutrient value per 100 g.
(Source: USDA National
Nutrient data base)
Principle
Nutrient Value
Percentage of RDA
Energy
40 Kcal
2%
Carbohydrates
8.81 g
7%
Protein
1.87 g
3%
Total Fat
0.44 g
2%
Cholesterol
0 mg
0%
Dietary Fiber
1.5 g
3%
Vitamins
Folates
23 µg
6%
Niacin
1.244 mg
8%
Pantothenic acid
0.201 mg
4%
Pyridoxine
0.506 mg
39%
Riboflavin
0.086 mg
6.5%
Thiamin
0.72 mg
6%
Vitamin A
952 IU
32%
Vitamin C
143.7 mg
240%
Vitamin E
0.69 mg
4.5%
Vitamin K
14 µg
11.5%
Electrolytes
Sodium
9 mg
0.5%
Potassium
322 mg
7%
Minerals
Calcium
14 mg
1.5 %
Copper
0.129 mg
14%
Iron
1.03 mg
13%
Magnesium
23 mg
6%
Manganese
0.187 mg
8%
Phosphorus
43 mg
6%
Selenium
0.5 µg
1%
Zinc
0.26 mg
2%
Phyto-nutrients
Carotene-ß
534 µg
--
Carotene-α
36 µg
--
Cryptoxanthin-ß
40 µg
--
Lutein-zeaxanthin
709 µg
--
Selection and storage
Sundried red chili peppers.
Chili peppers can be available year around in the markets either in
the fresh, dried or
powdered form. In the stores, buy fresh chili peppers instead of powder
since oftentimes it may contain adulterated spicy mixtures.
Look for raw, fresh chilies featuring brilliant color (green, yellow,
orange, red
depending on the variety), with stalk, wholesome and compact. Avoid
those with spots or those spoiled tips and inflicted by molds.
Once at home, they should be stored in the refrigerator inside a
plastic bag where they will stay
fresh for about a week. Completely dried red chilies are also available
in the markets. Dry chilies can be stored at room temperature in a cool,
dark place, inside airtight containers for many months; and can be
milled to a powder using mixer/grinder as and when required. If you want
to buy dry chili powder instead, go for authentic and branded products.
Powdered chili pepper should be stored in a cool place inside an
airtight container.
Medicinal uses
Chili peppers contain the chemical compound, capsaicin. Capsaicin and
its co-compounds being employed in the preparation of ointments, rubs,
and tinctures
for their astringent, counter-irritant and analgesic properties.
These formulations have been in use in the treatment of arthritic pain, post-herpetic neuropathic pain, and sore muscles.
Scientific studies on experimental mammals suggest that capsaicin has
anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic
properties. It also found to reduce LDL-cholesterol levels in obese
persons.
Culinary uses
Red chili powder.
Raw, fresh chilies should be washed in clean water before used in
cooking to remove any residual fungicides and sand. Chilies, either
fresh
or ground, can cause severe burning sensation to hands and severe
irritation to nasal passages, eyes, and throat. Therefore,
it may be advised in some sensitive individuals to use thin hand gloves
and face masks while handling chilies.
Here are some serving tips:
Red chili sauce.
Photo courtesy: stevendepolo.
Fresh raw bell peppers and other sweet, mild variety peppers are
being used as vegetables in cuisines in many parts of the world.
Chopped peppers are being employed in the preparation of chili sauce, pizzas, rolls, and in a variety of dishes
using fish, meat, and chicken in many Central American and European regions.
Dried chili powder is an essential ingredient in the spice mix known as curry powder in many Asian countries.
Hot chilies used as a condiment in the preparation of soups, chili sauce, chili oil, spicy-water, vinegar-spice mix, etc.
Chilies, soaked in yogurt and then dried under sunlight, eaten as condiment side-dish served during the dinner time in South-Indian states.
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