Cabbage and Thyroid Deficiency- කොළ ගෝවා
Lettuce
සලාද කොළ
කොළ ගෝවා
Please note that cabbage is an imported species but readily domesticated in Ceylon .Based on the botanical history of the region, there are no truly native species of the core Brassica genus (such as cabbage, broccoli, cauliflower and turnip) that originated in Ceylon. The cabbage family (Brassicaceae) is mostly native to the Mediterranean, temperate Europe and East Asia.
However, the "cabbage family" in Ceylon, as it is understood today, includes plants introduced over time that have become staples. While not indigenous, Kale (Brassica oleracea) has been grown in Sri Lanka for a long time, particularly in the hill country (Nuwara Eliya). It is NOT a vital traditional leafy green in Sri Lankan cuisine, famously used in 'kale mallung'. Various types of leafy mustard greens are part of the Brassicaceae family and have been cultivated in the region for a long time. Cabbage, cauliflower, knokol and broccoli were introduced, most likely during the colonial period, and are now synonymous with farming in areas like Nuwara Eliya.
Cabbage does contain naturally occurring compounds called goitrogens (specifically glucosinolates), which can act as antithyroid agents by interfering with the thyroid gland's ability to utilise iodine. However, this does not make cabbage a universally "bad" food, but rather one that should be consumed with caution depending on cooking methods and underlying health conditions. Goitrogens interfere with iodine uptake and the thyroid peroxidase enzyme, which are essential for producing thyroid hormones. The antithyroid effects are significantly higher in raw cabbage. Cooking (boiling, steaming) breaks down these goitrogenic compounds, making the vegetable much safer. If a population has low iodine intake, goitrogens in cabbage can lead to goiter (enlargement of the thyroid). When I was a medical student, iodine deficiency was common in the hill country. I was a subject of Thyroid Scan after Radioactive Iodine. I was stupid enough to volunteer. Then little later in my academic career, I noticed the guy (Physics, his major) using the same radioactive unit to test young girls in Kandy, I had a big tussle with him, having Radio Scan Unit behind our main Library. He had yo move it away, unceremoniously. A little later iodine was added to regular table salt as a remedy for iodine deficiency. In Sri Lanka, while many foods are prepared with coconut and spices, cabbage is often cooked as a mallung (lightly steamed) or curry, which reduces the goitrogens. However, if consumed raw (e.g., in salads) in high quantities, it could pose a risk, particularly for those with pre-existing thyroid conditions. Studies in Sri Lanka have shown that other dietary factors, such as fox-tail millet (kurakkan) and manioc (cassava) can also act as goitrogens. Avoid large quantities of raw cabbage if you have hypothyroidism. Make sure to use iodized salt. Eat a varied diet and do not rely on cabbage as the sole vegetable source daily.
The botanical name is Lactuca sativa.
It belongs to the Asteraceae (daisy) family and is widely cultivated for its edible leaves.Lactuca sativa is an annual plant, commonly grown as a salad green, with many varieties including crisphead, romaine, and leaf lettuce.
Lettuce contains Vitamins ACE and, K and folic acid (folate-B9), along with minerals like potassium, calcium, phosphorus iron and magnesium and fiber. Benefits include aiding digestion and hydration due to its high water content and fiber content, promoting weight management and providing antioxidant and anti-inflammatory effects from bioactive compounds like carotenoids and phenolic compounds. The nutritional value and specific compounds vary by lettuce type, with leaf lettuces and romaine generally being more nutrient dense than iceberg lettuce. Bioactive compound which include carotenoids, phenolic compounds and chlorophyll, which have antioxidant properties. Its low calorie and high fiber nature can help one feel full, reducing overall calorie intake and potentially aiding in weight loss. Potassium and magnesium in lettuce can help manage blood pressure, while Vitamin K is essential for proper blood clotting. Folic acid is vital for cell health and is particularly important during pregnancy to prevent neural tube defects in babies. Leafy greens like lettuce provide essential nutrients for bone health, including calcium, magnesium, and vitamin K.
Cabbage is rich in fiber, Vitamin C, and Vitamin K, providing benefits like supporting the immune system, gut health, and strong bones. It contains powerful antioxidants that reduce inflammation and may lower the risk of heart disease and some cancers. Cabbage is a low calorie, nutrient dense food that includes minerals like potassium, calcium, and magnesium, making it a great addition to any diet.
Compounds like sulforaphane and kaempferol found in cabbage have potent anti-inflammatory effects. Adequate Vitamin K intake is crucial for bone health, and cabbage is an excellent source. Its low calorie and high fiber profile makes it a good food for managing weight. Protects cells from damage by free radicals, potentially lowering cancer risk.
Lettuce generally contains more Vitamin E than cabbage, although both are considered low sources. Both vegetables are better sources of Vitamin K and Vitamin C than Vitamin E.
Content of 70 to 80g include:
Calories: 22 Kcal
Fiber: 2g
Vitamins: Vitamin C, K, B6 and B9
Minerals: Potassium, magnesium, calcium,
manganese
Antioxidants: Polyphenols, flavonoids and
anthocyanins
Rich in Vitamin C K.
Rich in Vitamin B6 and B9 (Folate)
The differences between Cabbage and Lettuce
The primary differences between lettuce and cabbage lie in their texture, flavour, and culinary uses, with cabbage featuring dense, crunchy leaves and a robust, peppery taste, while lettuce has softer, more delicate leaves and a milder flavour. Cabbage, a member of theBrassica family, is a versatile ingredient in cooked dishes, soups, and fermented foods like sauerkraut, whereas lettuce is predominantly used fresh in salads, sandwiches and wraps.
Cabbage
Belongs to theBrassica family,Brassica oleracea is its botanical name which includes broccoli, cauliflower and kale.
The texture is denser, tougher, and crunchier leaves, even when raw. The flavour possesses a more complex, sometimes sweet or peppery and robust profile. Highly versatile in culinary use and holds up well in cooking. It can be pickled, fermented, steamed, roasted, sautéed, or eaten raw in salads.
Lettuce
Belongs to a different botanical family Asteraceae and given botanical name is Lactuca sativa. The plant come altogether, in various shapes and sizes. The texture is generally softer, more delicate and tender leaves with a higher water content. The flavour is characterised by a milder, more delicate, and sometimes watery or bland taste. Primarily used raw in green salads, sandwiches, wraps and as garnishes.
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