Cabbage family: a dynasty of good health

Cabbages are nutritional kings, as are their relatives, bok choy and Brussels sprouts. Nutrient-rich and loaded with protective compounds, these members of the cabbage family may help to fight off cancer and heart disease. Read on to learn more about these superstar vegetables.

1. Anthocyanins: Found in red cabbage, these antioxidant pigments may protect cells from free-radical damage.
2. Beta-carotene: Bok choy is extremely rich in this important antioxidant and has more beta-carotene than other cabbages; 250 grams (one cup) of cooked bok choy has 2.6 milligrams, while green and red cabbages have less than 0.1 milligram. Beta-carotene is linked to lower incidence of heart disease and certain kinds of cancer.
3. Dithiolethiones: These compounds may help protect against carcinogenic agents by increasing the body's reserve of glutathione, which has antioxidant properties.
4. Insoluble fibre: This fibre helps to alleviate constipation.
5. Folate: This important B vitamin is believed to reduce the incidence of cancer and birth defects, and lower heart disease risk.
6. Goitrogens: Raw cabbage contains these compounds, which may slow down the thyroid. Consult with your physician if you have thyroid problems and you eat a lot of raw cabbage.
7. Indoles: Thought to deactivate oestrogen, which stimulates tumour growth, indoles may protect against breast and prostate cancer. Savoy cabbage is an especially good source of indoles.
8. Isothiocyanates: These compounds may stimulate the enzymes that im­pede hormones that promote breast and prostate cancers.
9. Sulforaphane: This isothiocyanate stimulates production of glutathione, a compound with antioxidant properties.
10. Vitamin C: Brussels sprouts supply four times the vitamin C of their cabbage cousins (97 milligrams versus only 23 milligrams for 250 grams, or one cup). Vitamin C may help to improve immune function and fight off infections and viruses.

For vitamin C, raw cabbage is best. But when cooking, it's best to steam, microwave or stir-fry for maximum retention of other nutrients.

• Use cabbage leaves as edible steamer wrappers. Sprinkle thick fish fillets with herbs (chervil, tarragon or dill), wrap in cabbage leaves and steam over seasoned broth (use more of the same herbs in the broth).
• Shred Brussels sprouts and stir-fry with garlic, chopped nuts and bread crumbs. Toss with cooked pasta.
• Steam cabbage or bok choy leaves and wrap around matchsticks of carrot and green or red pepper. Serve the packets with a spicy dipping sauce.
• Stir-fry cabbage and onions, add to coarsely mashed potatoes and use as a stuffing for roast chicken or turkey.
• Add shredded cabbage and apples to potatoes when making potato pancakes.
• Make a slaw with shredded Brussels sprouts, carrots, red peppers and pears. Dress the slaw with a light vinaigrette.