Cabbage: The Unsung Superfood
While many still believe that citrus fruits like oranges and lemons are the richest sources of vitamin C, little do they know that cabbage, a humble and easily cultivated vegetable, boasts an even higher content of this essential nutrient.
According to the United States Department of Agriculture (USDA), 100g of fresh cabbage contains approximately 36.6 mg of vitamin C, surpassing the amount found in the same weight of citrus fruits. But that’s not all—cabbage is also packed with dietary fiber, potassium, calcium, magnesium, and a host of vitamins including A, K, and B6, all of which contribute to a stronger immune system, healthier skin, and disease prevention.
What’s even more remarkable is the esteem with which cabbage is held in Japan. In a country renowned for its stringent food culture and meticulous selection of ingredients, cabbage commands a premium price of up to 1,000 yen (approximately 180,000–200,000 VND) per head. This astonishing price difference has taken many Vietnamese by surprise, leaving some regretting that they overlooked this valuable “superfood” growing right in their backyards.
The “Poor Man’s Medicine” with Multifold Benefits
In traditional medicine, cabbage is often referred to as the “poor man’s medicine,” and for good reason. According to herbalist Hoàng Duy Tân, former Vice Chairman of the Dong Nai Province Oriental Medicine Association, cabbage has a sweet taste, a cooling nature, and possesses detoxifying, diuretic, and digestive-aiding properties, especially benefiting the stomach.
Modern science has also validated the following additional benefits of cabbage:
Aids Digestion and Weight Loss
Cabbage is rich in insoluble fiber, which improves gut motility, prevents constipation, and induces a feeling of fullness, making it an ideal choice for those aiming for healthy weight loss without compromising on nutrition.
Boosts Immunity and Fights Disease
In addition to vitamin C, cabbage contains powerful antioxidants like flavonoids (quercetin and kaempferol), which reduce inflammation, strengthen the immune system, and slow down cellular aging.
Promotes Heart Health
The potassium in cabbage helps regulate blood pressure, while its soluble fiber reduces bad cholesterol, thereby effectively supporting cardiovascular health.
Cancer Prevention
Glucosinolate, a compound characteristic of cruciferous vegetables like cabbage, has been found to inhibit the growth of cancer cells. Furthermore, the vitamin C content in cabbage plays a crucial role in neutralizing harmful free radicals.
Why Is Vietnamese Cabbage So Popular in Japan?
Vietnam’s favorable climate and dedicated farming regions like Da Lat, Moc Chau, and Ha Giang produce robust and sweet cabbage heads that are free from pesticides and meet stringent safety standards. Not only does Vietnamese cabbage satisfy domestic demand, but it is also exported to Japan, a country with exceptionally rigorous import requirements.
In early 2025, weather fluctuations caused a reduction in Japan’s domestic supply, leading to a threefold increase in cabbage prices, from 100 yen (about 18,000 VND) to 400 yen (around 73,000 VND) per head, with some places recording prices as high as 1,000 yen (nearly 200,000 VND). This price surge underscores the true value of this vegetable in a healthy and nutritious diet.
Simple Ways to Include Cabbage in Your Meals
- Cabbage and minced meat soup: A refreshing and easy-to-eat dish suitable for all ages.
- Boiled cabbage with ginger fish sauce: A simple yet flavorful dish that evokes the taste of home.
- Cabbage salad with oil and vinegar: A vitamin C-rich option for those on a diet.
- Stir-fried cabbage with beef or garlic: A colorful and nutritious dish that stimulates the appetite.
In Conclusion
In our pursuit of exotic and expensive “superfoods,” we may have overlooked the humble cabbage, which grows abundantly in our gardens. Let’s rediscover and appreciate the simple yet invaluable gifts that nature has to offer, and embrace a smarter and more economical approach to nourishing our bodies and minds.
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