How to get the most nutrients out of a cabbage.
1. EAT THE OUTSIDE LEAVES
The dark green leaves have 35 times more vitamin E — a protector against cell damage — than the inner ones.
2. DON’T BOIL IT
You’ll get twice as much folic acid, a B vitamin important for healthy red blood cells, by eating it raw in a salad.
3. MAKE SAUERKRAUT
It’s packed with probiotic bacteria that help to keep the gut and immune system healthy.
4. SERVE CABBAGE SLAW WITH SMOKED MACKEREL
Cabbage is rich in calcium, which is better absorbed alongside the vitamin D in the fish.
5. STIR-FRY IT
This reduces the time veg is exposed to heat, which helps to maintain the levels of beta carotene, a fat-soluble nutrient important for the immune system that’s found in the dark green leaves.