Whether stir-fried, boiled, added to soups, or used in hot pots, cabbage offers a fresh, sweet flavor loved by many. But how do you pick the best, most nutritious cabbage? Tan Dunci, a senior nurse at Linkou Chang Gung Memorial Hospital (Taiwan, China), recently shared two key tips for choosing cabbage, debunking common misconceptions.

The Nutritional Power of Cabbage

Cabbage is incredibly nutritious, packed with vitamins B, C, K, and U, as well as calcium, phosphorus, potassium, organic acids, fiber, and other essential nutrients. It also contains high levels of essential trace elements like calcium, iron, and phosphorus—ranking among the top vegetables in these nutrients. In fact, its calcium content is five times higher than that of cucumbers and seven times higher than tomatoes.

Expert Tips for Choosing the Best Cabbage

Tan Dunci shared some practical vegetable-buying tips. She prefers purchasing fresh produce daily at traditional markets. Even when vendors offer bulk discounts, she avoids overbuying to prevent spoilage and waste. She also suggests selecting vegetables based on when you plan to eat them:

• For same-day consumption: Choose vegetables with higher moisture content and freshness.
• For next-day storage: Opt for drier vegetables to extend their shelf life.

The Common Mistake When Choosing Cabbage

Many people believe that the best cabbage is heavy and densely packed with thick leaves. However, Tan Dunci advises choosing lighter cabbages with more gaps in the cross-section, as they tend to be fresher and sweeter.

The Best Way to Wash Cabbage

When washing cabbage, there’s no need to peel off every leaf. Instead, gently loosen the leaves and rinse them under a thin stream of water (about the thickness of a chopstick). The water will naturally seep into the cabbage, effectively cleaning it.

Buy Seasonal for Better Value and Nutrition

Lastly, Tan Dunci recommends prioritizing seasonal vegetables, as they are more affordable, contain fewer pesticide residues, and offer better nutritional value. How do you know which vegetables are in season? If you see multiple stalls selling a particular vegetable at a lower price in the market, it’s likely in season and worth buying.