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TOPIC: CABBAGE - Breast Feeding - Healthiest foods to eat during pr

 
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June 23, 2010 4:58 PM
100 HEALTHIEST FOODS TO EAT DURING PREGNANCY

Best foods for Breast-Feeding

CABBAGE
Cabbage is good for you, your baby, and believe it or not! - your breasts. Cabage leaves are packed iwth healhty nutrients, making cabbage a great choice to keep in your fridge while you're breat-feeding. But you can put those cabbage leaves to a more direct use as well.

* Cabbage is a good source of many vitamins and minerals, including thiamin, folate, vitamin B6 vitamin C, vitamin K, calcium, magnesium, manganese, phosphorus, potassium, and fiber. Many of these nutrients are essential to healthy breast-milk production.

*The B vitamins (thiamin, folate, and vitamin B6) are all vital to prper energy production, which you're really going to need while you try to produce enough breast milk over the next few months.

* A half-cup of cabbage contains about 23 mcg of folate and about 4 % of your daily needs of thiamin and vitamin B6

* Vitamin C is super-helpful in promoting a healthy immune system in your body and your baby's, and this vitamin plays a crucial role in skin health - and your skin is trying to quickly spring back into its prepregnancy shape.

* You'll get about half your daily needs of vitamin C in just a half-cup of cabbage.

* Cabbage is a great source of calcium and magnesium as well as vitamin K, so you're getting bone-building power in every bite. A half0cup of boiled cabbager contains 36 mg of calcium and 11 mg of magnesium.

* During lactation, your body is working hard to produce the most nutritious food it can for your baby. Your breasts are demanding minerals like calcium and magnesium from your body to create the breast milk.

JONNY'S TASTY TIPS
If you've ever smelled overcooked cabbage, you've proabbly never forgotten that sulfurous stink. It may have mde you avoid cabbage entirely, and that's a shame, since it's packed with nutrients and cancer fighting phyteochemicals. Purple cabbage is especially rich in the flavonoids called anthocyanins, which pack a really huge antioxidants punch. Cabbage is also high in fiber,a nd best of all, it's one of the lowest-calorie foods on the planet.

So how do you get the benefits without the stink? It is easy. You can saute shredded cabbage in a little organic butter or oil with a sprinkling of caraway seeds until it barely silts and is heated through and then serve it up as a delicious side dish.

But my favorite way to eat cabbage is raw, shredded in coleslaw or mixed in a tossed salad with other greens and veggies. Both green and purple cabbage add great crunch and body to salads. And there are infinitie variations on coleslow. I like to keep mine light rather than weighing it down with goopy mayonnaise and other unehalthy, high-cal dressings. For a pretty , delicious confetti-like coleslaw, add shredded carrots to mixed shredded green and purple cabbage and then mix in finely minced sweet onion (such as Vidalia or WallaWalla). Marinate for at least an hour in a somple vinagrette: I like to use a little balsamic vinegar and extra-virgin olive oil and enjoy trying different herb combinations. Caraway seeds are great in coleslaw, too. Just before serving, top with sunflower seeds or pepitas (pumpkin seeds) for even mmore crunch and nutrition.

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