Winter cabbage, vitamin C and iron - your natural supporters for the cold season

In the winter months, when temperatures drop and the immune system needs more support, a nutrient-rich diet is essential. It is therefore a health-conscious idea to add winter kale, vitamin C and iron-rich foods to your diet to keep you fit and full of energy throughout the winter.

Winter cabbage as a valuable source of vitamin C

Winter cabbage is a tasty and nutritious vegetable that is used as a classic winter vegetable in the cold season. Botanically, it belongs to the Brassica oleracea family, with varieties such as kale being particularly popular. In addition to important vitamins such as vitamin C, this food also contains essential minerals such as iron. Especially in a varied, vegan diet as well as in mixed diets, winter kale is regularly eaten cooked or raw to guarantee the body a highly effective supply of vitamin C and thus prevent iron deficiency.

What winter cabbage varieties are there?

In our latitudes, there are several winter cabbage varieties that are characterized by their frost tolerance and high nutritional value. The best-known representative is probably kale, which is also known as kale. Other hardy cabbage varieties include savoy cabbage, black cabbage, palm cabbage and savoy cabbage. These winter cabbage varieties are not only nutritious and healthy, but also versatile in their preparation - whether raw, cooked or as a stew.

Winter cabbage recipes - Tasty nutrition for iron deficiency

Recipe 1: Modern kale stew

Ingredients:

• 500 g kale (fresh or lightly blanched)
• 2 medium-sized sweet potatoes, diced
• 3 carrots, sliced
• 1 large onion, finely chopped
• 2 cloves of garlic, crushed
• 800 ml vegetable stock
• 1 dash of lemon juice
• salt, pepper, caraway seeds

Preparation:

1. Sauté the onions and garlic in a little oil until translucent.
2. Add the sweet potatoes and carrots and fry briefly.
3. Stir in the kale and deglaze with the vegetable stock.
4. Allow to simmer for approx. 20 minutes.
5. Finally, season to taste with spices and lemon juice.

Recipe 2: Winter kale salad with apples and walnuts

Ingredients:

• 400 g winter cabbage, finely chopped
• 1 crisp apple, cut into fine strips
• A handful of walnuts, roughly chopped
• A handful of dried cranberries
• Dressing: 3 tbsp olive oil, 2 tbsp apple cider vinegar, 1 tsp mustard, 1 tsp honey, salt and pepper

Preparation:

1. Massage the sliced winter cabbage with a little salt.
2. Fold in the apple strips, walnuts and cranberries.
3. Mix the dressing and pour over the top.
4. Allow to infuse well.

Recipe 3: Roasted winter cabbage with chili and garlic

Ingredients:

• 500 g winter cabbage, cut into bite-sized pieces
• 2-3 cloves of garlic, finely chopped
• 1 red chili, deseeded and cut into rings
• 2 tbsp olive oil
• Juice of half a lemon
• salt and pepper

Preparation:

1. Heat the olive oil, sauté the garlic and chili.
2. Add the winter cabbage and fry for 5-7 minutes.
3. Season with lemon juice, salt and pepper.

Important questions about vitamin C and foods containing iron

How much iron do you need every day?

In order to absorb around 15 mg of iron a day, it is advisable to combine a targeted diet with iron-rich foods and vitamin C.

Which types of fruit support iron absorption?

Red fruits containing vitamin C, such as blackcurrants and citrus fruits, help to better absorb iron from food.

Should I take vitamin C every day?

Yes, as vitamin C is water-soluble and is not stored, a daily intake through food is necessary.

With these valuable tips and delicious recipes, nothing stands in the way of a healthy and balanced winter diet!