benefits of cabbage
. 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 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.
. Cabbage has a long history of use both as a food and a medicine. It was developed from wild cabbage, a vegetable that was closer in appearance to collards and kale since it was composed of leaves that did not form a head. It is thought that wild cabbage was brought to Europe around 600 B.C. by groups of Celtic wanderers. It was grown in Ancient Greek and Roman civilizations that held it in high regard as a general panacea capable of treating a ho
Ideal forweight loss
. It has only 33 calories in a cup of cooked cabbage, is low in fat and high in fiber. It is definitely asmart carb. Rich in phytonutrient antioxidants, this cool season leafy vegetable belongs to the Brassica family, a broad family of common vegetables that also include brussels sprouts, cauliflower, bok choy, kale, and broccoli. It is one of the widely cultivated crops around the world.
It is a brain food
. It is full of vitamin K and anthocyanins that help with mental function and concentration. These nutrients also prevent nerve damage, improving your defense against Alzheimers disease, and dementia. Red cabbage has the highest amount of these power nutrients.
High insulfur the beautifying mineral
. Cabbage helps dry up oily and acne skin. Internally sulfur is essential for keratin, a protein substance necessary for healthy hair, nails, and skin. Cabbage structurally consists of clusters of stiff leaves superimposed one over the other in compact layers, allowing it a round or globular shape. Several varieties are cultivated worldwide including green, purple, red, and savoy (loosewrinkled leaves).
Helps detoxify the body
. The high content of vitamin C and sulphur in cabbageremoves toxins(free radicals and uric acid). These are the main causes of arthritis, skin diseases, rheumatism and gout. Bokchoy or Chinesecabbage features a long cylindrical shape, comprising of short, compact leaves. It is derived from different species of the same Brassica genus of vegetables. Bokchoy characteristically has a vigorous growth pattern.
. They stimulate enzyme activity and inhibit the growth of cancer tumors.AStudyon women showed a reduction in breast cancer when cruciferous vegetables like cabbage were added to their diet. Napa cabbage is another Chinese vegetable variety in the Brassica family. The plant grows to oblong shaped head consisting of tightly arranged crinkly, thick, lightgreen color leaves with prominent white veins.
Helps keep blood pressure from getting high
. The highpotassiumcontent helps by opening up blood vessels, easing the flow of blood. Fresh, dark greenleafy cabbage is incredibly nutritious; but very low in fat and calories. 100 g of leaves provide just 25 calories.
Cabbage for headaches
. A warm compress made with cabbage leaves can help relieve the pain of a headache. Crush cabbage leaves, place in a cloth, and apply on the forehead. Also, drink raw cabbage juice 12 oz. (2550ml) daily for chronic headaches.
Antiinflammatory and Blood Sugar Regulator
. The natural red pigments of red cabbage (betalains) is said to lower blood sugar levels and boost insulin production. Of course it has nowhite sugarsand very few simple sugars. Betalains have powerful antiinflammatory properties just likebeets.
. Those with thyroid problems should avoid eating large amounts of cabbage. It interfere with the bodys absorption of iodine, needed by the thyroid gland. This applies to all cruciferousvegetables. The vegetable is a storehouse of phytochemicals like thiocyanates, indole3carbinol, lutein, zeaxanthin, sulforaphane, and isothiocyanates. These compounds are powerful antioxidants and known to help protect against breast, colon, and prostate cancers and
. Cancer prevention tops all other areas of health research with regard to cabbage and its outstanding benefits. 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) antiinflammator
AntioxidantRelated Health Benefits
. 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 cabbages overall antioxidant capacity. E
Glucosinolates and Cancer Prevention
. Given the roles of oxidative stress and chronic inflammation as risk factors for cancer, the antioxidant and antiinflammatory richness of cabbage would provide anticancer health benefits without the addition of cabbages glucosinolates. But glucosinolates are cabbages trump card with regard to anticancer benefits. The glucosinolates found in cabbage can be converted into isothiocyanate compounds that are cancer preventive for a variety of differen
Digestive Tract Support
. Longestablished 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. Presentday 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 antiin
. Cabbage to provide your cardiovascular system with valuable support in the form of cholesterol reduction. Researchers understand exactly how this process takes place. 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 through a process called emulsification. These molecules are typically stored in fluid form in your gall bladder, and whe
How to Select
. 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
Tips for Preparing Cabbage
. Cabbage is usually clean since the outer leaves protect it, you still may want to clean it. Remove the thick fibrous outer leaves and cut the cabbage into pieces and then wash under running water. If you notice any signs of worms or insects, which sometimes appears in cabbage, soak the head in salt water or vinegar water for 1520 minutes first. To preserve its vitamin C content, cut and wash the cabbage right before cooking or eating it. Since ph
The Healthiest Way of Cooking Cabbage
. From all of the cooking methods we tried when cooking cabbage, our favorite is Healthy Saut
. Cabbage is sometimes referred to as a goitrogenic food. Yet, contrary to popular belief, according to the latest studies, foods themselves
. Cabbage is an excellent source of vitamin K, vitamin C, and vitamin B6. It is also a very good source of manganese, dietary fiber, potassium, vitamin B1, folate and copper. Additionally, cabbage is a good source of choline, phosphorus, vitamin B2, magnesium, calcium, selenium, iron, pantothenic acid, protein, and niacin.
Cabbage and its cancerprotective phytonutrients
. Cabbage is also a unique source of several types of phytonutrients. Its overall antioxidant activity is most likely due to its unusual polyphenol content. With red cabbage, these polyphenols include antioxidant and antiinflammatory compounds called anthocyanins. Cabbage is also unique for it rich supply of glucosinolates. These phytonutrients can be converted by the body into isothiocyanates that have special detoxification and anticancer propert
InDepth Nutritional Profile
. In addition to the nutrients highlighted in our ratings chart, an indepth nutritional profile forCabbageis also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Deficiency of Vitamin C
. Scurvy is a disease commonly characterized by spongy and bleeding gums, cracked lip corners, weakened immune system, frequent infections and cold, premature aging, and depression. Fresh cabbage is an excellent source of natural antioxidant, vitamin C. Provides 36.6 mg or about 61% of RDA per 100 g. Regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, proinflammatory free
. Cabbage is an abundant source of Vitamin C. You might be surprised to know that it is actually richer in vitamin C than oranges, which is traditionally considered the
Deficiency of Roughage
. This is a very serious deficiency but one that is commonly overlooked in the maintenance of personal health. A lack of roughage in food can result in constipation, which is the root cause of many other ailments and health hazards such as stomach ulcers, headaches, gastrointestinal cancers, indigestion and a subsequent loss of appetite. The dangers of roughage deficiency even extend to skin diseases, eczema, premature aging and hundreds of mild to
. Cabbage is very rich in fiber, the main health benefit of roughage. This helps the body retain water and it maintains the bulkiness of the food as it moves through the bowels. Thus, it is a good remedy for constipation and other digestionrelated problems.
Deficiency of Sulphur
. Sulphur is a very useful nutrient because it fights infections. A deficiency of sulphur can result in microbial infections and a greatly reduced rate in the healing of wounds. Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC value) is 508
Fight infections in wounds
. cabbage is rich is sulphur. So, it helps fight infections in wounds and reduces the frequency and severity of ulcers. It is also rich in essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1). These vitamins are essential in the sense that our body requires them from external sources to replenish.
. Cabbage is known to accumulate a buildup of cadmiumbinding complexes in its leaves, and one of the main components of that isglutamine. Glutamine is a strong antiinflammatory agent, so consuming cabbage can reduce the effects of many type of inflammation, irritation, allergies, joint pain, fever, and various skin disorders.
. Cabbage is a rich source ofbetacarotene, so many people, particularly as they get older, turn to cabbage for its ability to prevent macular degeneration and generally promote good eye health and the delay of cataract formation. Betacarotene has also been positively linked toreduced chances of prostate cancer, which is an extra bonus on top of the other anticarcinogenic effects of cabbage!
. Cabbage is frequently recommended for people who want tolose weightin a healthy way. Since cabbage is packed with so many beneficial vitamins, minerals, and other nutrients, it is a healthy dietary option for people to eat a lot of, and it is quite filling, since it has high levels of fiber, which add bulk to the bowels. However, cabbage is extremely low in calories, only 33 calories in a cup of cooked cabbage. Therefore, people can go on the pop
. Lets not forget that cabbage is a very powerful brain food! The presence of Vitamin K and anthocyanins within cabbage can give a strong boost to mental function and concentration. These are primarily found in red cabbage, and vitamin K has been wellresearched, although it is often called the
. Cabbage, as well as all cruciferous vegetables, are great sources of minerals, like calcium, magnesium, and potassium. These three essential minerals are integral in the protection of bones from degradation and the onset of conditions like osteoporosis and general bone weakening.
. The presence of potassium in cabbage also makes it a wonderful way to protect yourself from elevated blood pressure, which increases the risk of heart attack and stroke.Potassium is a vasodilator, which means that it opens up the blood vessels and eases the flow of blood, so it isnt being forced in a stressinducing way through constricted arteries and veins. Overall, cabbage is a great shield against many types of dangerous conditions!
Skin Care and Premature Aging
. As mentioned already, cabbage has a wealth of different antioxidant sources, including vitaminC, anthocyanins, sulphur, and other smaller sources, since it is a cruciferous vegetable. Antioxidants play a major role in skin health and the general toning and improvement of the body in response to theaging process. Free radicals can be an underlying cause of wrinkles, skin discoloration, spots, and many other conditions. Therefore, the antioxidants
. When certain bacteria ferment the sugars in cabbage, such as during the cooking of sauerkraut,lactic acid is released. It isnt the easiest compound to find in a diet, but it has been shown to reduce muscle soreness and aches, so in some small way, cabbage can help general pain relief and muscle soreness, depending on how it is prepared.
Detoxification by cabbage
. Cabbage acts as a good detoxifier too, meaning that it purifies the blood and removes toxins, primarily free radicals and uric acid which are primary causes of rheumatism, gout, arthritis, renal calculi, skin diseases, and eczema. This detoxifying effect of cabbage is due to the high content of vitamin C and sulphur in cabbage.
Other benefits of Cabbage
. Cabbage, being rich in iodine, helps in proper functioning of the brain and the nervous system, along with keeping the glands of the endocrine system in proper condition. It is good for the brain and is useful in the treatment of neural disorders such as Alzheimers disease. The various other nutrients present in cabbage, such as vitaminE, keep the skin, eyes and hair healthy. The calcium, magnesium, and potassium found in cabbage is very useful f
. This is the most commonly used type. It has smooth leaves packed tightly and a round shape resembling a large ball. It is also sometimes called as Dutch white cabbage and is also available in a smaller variety known as
. This variety is denser than the green one and has a slight peppery flavor. It is more nutritious than the green variety and is also available in smaller varieties. It also contains a adequate 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. Manganese is used by the body as a cofactor for the antioxidant enzyme, super
. This variety is basically oval shaped with crinkly leaves having white veins. It is pale green in color and available in a
. Cabbage has excellent skin healing properties. When used as a poultice, cabbage is effective in curing skin eruptions such as eczema, psoriasis, acne, rashes, insect bites, leg ulcers and wounds. It helps cure arthritis as well. You can prepare the poultice by grating or processing some cabbage in a blender. Wrap the content mixed with some water in a cloth. Place it on the affected area for about 15 minutes. You can also crush the leaves and app
Provides flawless skin
. It is appreciable for its beautifying effects and it also has a role in promoting healthy skin. If you are suffering from pimples or other skin irritations, cabbage can be the solution. All you need to do is to steam the upper leaves of cabbage and remove all the veins. Compress the leaves between a linen cloth and cotton to make them smooth and soft. Place the compress on the affected area over night and experience spotless skin next morning.
Vitamin E improves skin complexion
. Its juice is also excellent for improving complexion. It has potassium in it which is instrumental in purifying your body and skin. The high levels of Vitamin A rejuvenate your tissues while sulfur helps in fighting the infection. Vitamin E is often used as an ingredient in skincare products and supplements. The ultimate result is glowing and fairer skin.
Sulfur prevents acne
. Sulfur is considered as
Cabbage is anything but boring
. Cabbage comes in many varieties, including green, purple, and white. The brightly colored purple cabbage is not only beautiful, but contains anthocyanins, which have been proven to have anticarcinogenic properties
Cabbage is great for your waistline
. Cabbage is very low in saturated fat and cholesterol, and is a good source of fiber. Are you trying to maintain a healthy weight? Try adding cabbage into a mixed green salad. It will help fill you up, keep you regular, and fits into the zerocalorie group. I love to make a salad of shredded Napa cabbage, which has a sweet, crunchy celery flavor. Add a spoonful of rice wine vinegar, a few drops of sesame oil, some toasted sesame seeds, and a handfu
Good source of folates
. Folic acid is one of the essential components of DNA. Are you listening pregnant moms? Not only will adding cabbage to your diet help protect your baby from birth defects, but it will satisfy your rumbling tummy without adding unnecessary calories. Try chopping up some bok choy and stirfrying with other colorful veggies such as carrots, mushrooms, sugar snaps, and garlic. This is my familys favorite way to use up the produce from our Full Circle
Cabbage can help keep your bones and body healthy
. Cabbage is a good source of vitamin C and vitamin K. Vitamin C helps the body develop resistance against infectious agents and scavenging, harmful, proinflammatory free radicals. Enough vitamin K in the diet makes your bone stronger, healthier and delays osteoporosis.
Eating cabbage is like taking a multivitamin
. While taking a multivitamin daily is a good idea, adding cabbage to your diet just bolsters the good work your vitamin of choice is doing for your health. Like other green vegetables, it is good source of many essential vitamins such as riboflavin, pantothenic acid, and thiamin.
Cabbage is in season
. Cabbage is a cool season annual vegetable. Its hardy, so it can withstand the surprisingly cool nights that creep in this time of year in the northwest, and youll often see cabbage as an option in your Full Circle delivery.
. Its juice is extremely effective in cleansing your body as cabbages are abundant in Vitamin C. If you are suffering from acne, drinking cabbage juice can help in clearing it up. Cabbage juice can also heal infected gums caused by gingivitis.
Stimulates hair growth
. Cabbage has a high content of Vitamin A. Vitamin A is an antioxidant that stimulates hair growth. Applying a mixture of boiled cabbage and freshly squeezed lemon juice on scalp can facilitate hair growth. Mash ? cup boiled cabbage and 1/8 cup fresh lemon juice in a blender to form a thick paste. Massage this mixture on your scalp, leave it for 30 minutes and then shampoo and condition your hair as usual. This can be done twice a week.
Smooth and healthy hair
. Cabbage nourishes your hair, thus providing you with silky, shining hair. Apply its juice on your scalp and the roots of your hair. Shampoo your hair after an hour. This will make your hair smooth and silky. Use cabbage while farm fresh to get its maximum health benefits. However, it can be stored in the refrigerator for few days for later use.
Prevents hair loss
. Raw cabbage and cucumber juices are rich in silicon and sulfur, two vital minerals that stimulate hair growth and prevent hair loss. Apply a mixture of 30 ml cabbage juice and 30 ml cucumber juice on your scalp and hair roots, massage thoroughly for 1015 minutes before going to bed and wash off the next morning. This should be done thrice a week for maximum benefits.
Conditions dry hair
. Raw cabbage juice is also beneficial for dry hair as it makes it soft and shiny. Try drinking a mixture of 80 ml of raw carrot and cucumber juice and 40 ml of raw cabbage juice to get healthy and beautiful hair.
Helps prevent cancer
. There are many properties in cabbage that help fight cancer causing cells. These ingredients include dindolylmethane (DIM), sinigrin, lupeol, sulforaphane and indole 3
. It has a very high content of Vitamin C. Thus cabbage helps in strengthening ones immunity system and also assists in curbing free radicals. Stew fried cabbage, onion, garlic, bell pepper and green chillies mixed with steamed rice, and soya/chilli/tomato sauce is one of the favorite dishes (Chowmein) in China and other South East Asian regions.
Eliminates the risk of cataract
. The beta carotene content in cabbage helps in prevention of macular degeneration of the eyes and thus, keeps cataract at bay. Fresh or pickled cabbage leaves used as rolls, in filling (sarmale), which is usually based on minced meat in many parts of Central Europe, Balkans, and Asiaminor regions.
Reduces risk of Alzheimers disease
. The latest research states that consuming cabbage, especially the red ones, can prevent Alzheimers. Vitamin K that is widely found in cabbage is responsible for this. When cabbage is chewed and digested, the glucosinolates break down into indole and isothiocyanate compounds. According to the National Cancer Institute, these two compounds may act as powerful antioxidants that might help prevent cancer by inhibiting the growth and migration of tumo
Helps in treatment of peptic ulcers
. Peptic or stomach ulcers are healed by consumption of cabbage. Its juice has anti ulcer properties owing to its high content of glutamine. Vitamin K is fatsoluble and cannot be absorbed by the intestines unless it is accompanied by a source of dietary fat. Try serving steamed cabbage with grilled chicken or lean steak, or tossing shredded cabbage with an olive oilbased dressing and seasonings to make a warm slaw.
Assists in weight loss
. It is considered to be the best dish for those who constantly watch their weight. An entire cup of cooked cabbage contains merely 33 calories. Thus, a diet of cabbage soup would mean endless bowls with absolutely no weight gain.
Provides relief from constipation
. Proper digestion is facilitated due to the high fiber content in it. This helps in providing relief from constipation. cabbage one of the best overall sources of dietary fiber, adding that a diet that incorporates plenty of fiberrich foods may also help prevent cancer, obesity, heart disease, hemorrhoids, constipation and diverticulosis.
Proper skin care
. It is very rich in antioxidants whichprotect the skinfrom free radicals responsible for the signs of ageing. Vitamin C degrades rapidly when it is exposed to water, light, heat and air. Maximize the amount you receive by storing cabbage in a cool, dark place and using it within three to four days of purchase. Slice cabbage only just before eating and avoid boiling as a preparation method. Instead, eat cabbage raw, slightly sauteed or steamed.
Provides relief from sore muscles
. Lactic acid present in it is known to provide effective relief from sore muscles. Cabbage contains a high concentration of nutrients that support the health and function of every major physiological system. These nutrients include vitamin C, dietary fiber, vitamin K and the sulfurcontaining antioxidant compounds known as glucosinolates.
Stomach and intestinal tracts
. The high sulphur, chlorine and iodine content in cabbage have the significant ability in cleansing the mucus membranes in the tracts. Pests are common in cabbage. Conventionally grown heads may be subjected to insecticide sprays to avoid pest infestation. Therefore, wash thoroughly in cold running water, then soak in saline water for about 30 minutes. Then again give a gentle wash in clean water in order to remove dust, pests, eggs/ova/cysts and
. Cabbage is easier to digest in its raw fresh form than when cooked. The longer it is cooked, the less digestible it becomes. Cabbage sprouts are delicate and easier to digest, and they also contain higher levels of nutrients.
. Raw cabbage juice may be unpalatable for some people, but the health benefits of its raw state is immense. You can also use the purple cabbage as they are the sweeter variety. To make it easier on the taste buds, mix your cabbage juice with any of these: carrot, green apple, celery, cucumber, spinach or even a slice of lemon (with peel). See how to make a greattasting cabbage juice that is very healing for peptic ulcer.
. A compound called histidine in cabbage is found to be useful in treating allergies and regulating the Tcells in our immune systems. Cabbage is a coolseason crop. In the US supermarkets, however one may find them a year around. While buying, choose fresh, compact, firm, mediumsize head heavy for its size.
. The amino acid glutamine in cabbage juice is totally gentle and cleansing on the digestive system, detoxifying, repairing ulcers, healing and regenerating. The juice is to be taken in small amounts of about 100 ml, three times a day on an empty stomach.
. The slightly laxative effect of cabbage makes it effective in stimulating bowel movement. Eat the uncooked cabbage, either on its own, or juiced. Cabbage is a very good source of vitamin K, provides about 63% of RDA levels. VitaminK has the potential role in bone metabolism by promoting osteotrophic activity in them. So enough vitamin K in the diet gives you healthy bones. In addition, vitaminK also has established role in curing Alzheimers disea
. Peel off the outer layers of cabbage, run it slightly under the rolling pin and cap it over the breasts as close to the skin as possible, to soothe breasts engorgement. Wear your maternity brassiere over the cabbage and leave till the cabbage leaves wither. I have tried this and found it to be rather soothing, the preferred natural and cheaper alternative over taking drugs.
. The super healing effect of the superior chlorophyll in cabbage has been found to be good for blood building. Fresh cabbage is an excellent source of natural antioxidant, vitamin C. Provides 36.6 mg or about 61% of RDA per 100 g. Regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, proinflammatory free radicals.
. This parcel of vegetable is nutrientpacked and low in calorie. It is impressive with its high content levels of calcium, iron, iodine, potassium, sulfur, and phosphorus. In the vitamins department, it is loaded with vitamins A, B1, B2, B6, C, E, K and folate.
Studies Done on Cabbage
. Evidence in abundance shows cabbage to be an amazing cure for stomach ulcers, due to its high phytonutrient content. One in particular
Cabbage Fun Facts
. Spiced cabbage in vinegar was a staple food for sailors on long voyages, not just for New Year good fortune, but because of the many vitamins, probiotics, and nutrients it provided. Salted boiled cabbage was also added to the rice given to workers on the Great Wall of China, giving them strength and endurance.
. Ample proof is available showing cabbage to have more medicinal value than any other natural food. It helps heal stomach ulcers and may help prevent cancer. Colon, prostate, and breast cancer risk are minimized with good amounts of cabbage in the diet. In fact, some studies indicate that cabbage ingestion may be more effective than any other treatment.
Rich in vitamin K
. Cabbage provides 85 percent of the bodys daily requirement. This is very important, not only for bone metabolism, but as a known Alzheimers disease preventative by limiting neuronal damage in the brain. The 54 percent daily value of vitamin C supplied to the body with one serving of cabbage is impressive, too
Excellent source of fiber
. Cabbage is also an excellent source of fiber, vitamin B6, folate, and manganese, as well as healthy amounts of thiamin (vitamin B1), pyridoxine (vitamin B6), and pantothenic acid (vitamin B5). It also provides iron, magnesium, phosphorus, calcium for strong bones, and potassium for regulating the heart rate and blood pressure.
Botanical nameBrassica oleracea
. Descended from cabbage grown wild in Mediterranean regions thousands of years ago, the leaves in todays varieties sometimes have interesting dissimilarities. Some appear widespread and waffled, while others are smooth and tightly bunched. The colors vary as well, presenting pale green, blue green, red, reddish purple, and nearly white. All have very short stems which, other than garden dirt on the very end, are just as delicious and nutritious as