Ajit Karn
Health Benefits of Cabbage: Cabbage may not be the most aesthetically pleasing vegetable, but its nutritional value can help you feel robust and healthy. From strengthening the immune system to enhancing digestion (occasionally with embarrassing results), cabbage and its health benefits deserve a place at your table.
This ubiquitous leafy green vegetable comes in a variety of colors, shapes, and sizes and can be used in a variety of dishes, including soups, salads, and sandwiches. Consume it fresh or stir-fried for optimal health benefits. Find it fermented in gut-healthy foods such as sauerkraut and kimchi, or in coleslaw for a rapid dose.
“Cabbage is nutritious. According to registered dietitian Julia Zumpano, RD, LD, it is one of those foods that tastes better than it appears, and it has even more nutritional value than people anticipate. In addition, it is affordable and simple to locate.
Zumpano examines the advantages of cabbage consumption and how it can improve health..
Here are defining 8 Health Benefits of Cabbage
8 ways cabbage is good for you
Many people recognize cabbage for its bounty of fiber, vitamins and minerals. One cup of chopped, raw green cabbage is only 22 calories and delivers:
- 54% of the recommended daily value for vitamin C.
- 85% of the recommended daily value for vitamin K.
- More than 2 grams of fiber.
- 1 gram of protein.
“Cabbage is also a potassium-rich food, which can help lower high blood pressure,” says Zumpano. “The more we learn about cabbage, the better it promises to be.”
Research shows leafy green vegetables, in general, are good for you, but we need more studies to understand how cabbage specifically affects your body. Zumpano says many people believe the nutritional value of cabbage means it can have any of the following benefits.
8 Health Benefits of Cabbage:
1. Fights inflammation
Anthocyanins, which are natural antioxidants, are responsible for some of the health benefits of cabbage. In addition to imparting color to fruits and vegetables (think blueberries), anthocyanins may also reduce inflammation.
Chronic inflammation (long-term edema) is associated with cardiovascular disease, cancer, rheumatoid arthritis, and numerous other diseases. Anthocyanins have been shown to aid control inflammation in animal studies.
One small human study revealed that those who consumed the most cruciferous vegetables had significantly reduced inflammation levels than those who consumed the least.
2. Keeps you strong
Vitamin C, also known as ascorbic acid, does a lot of work for your body. It helps make collagen and boosts your immune system. It also helps your body absorb iron from plant-based foods.
3. Improves digestion
Cabbage’s phytosterols (plant sterols) and insoluble fiber help maintain a healthy digestive system and regular bowel movements. It nourishes the beneficial intestinal flora that protect the immune system and produce essential nutrients. This is particularly true when consuming fermented cabbage in the form of kimchi or sauerkraut.
“Cabbage can help you stay regular,” says Zumpano. “It can also help support a safe and healthy weight loss.”
Fiber is a carbohydrate that is not digestible or absorbed, so it adds bulk to meals and occupies space in the stomach, causing you to feel full quicker and for longer without imbibing carbs that are absorbed.
4. Protects your heart
The anthocyanins found in cabbage help with more than inflammation. Research suggests they add to the health benefits of cabbage by reducing your risk of heart disease. Scientists have found 36 different kinds of anthocyanins in cabbage, which could make it an excellent option for cardiovascular health.
5. Lowers your blood pressure
Potassium is a mineral and electrolyte that helps your body control blood pressure. One cup of red cabbage can deliver a healthy amount of potassium — as much as 6% of your recommended daily value. This could help lower your blood pressure, reducing your risk for heart disease.
6. Lowers cholesterol
Too much “bad” cholesterol, or LDL cholesterol, can cause heart problems if it builds up in your arteries. Cabbage contains two substances — fiber and phytosterols (plant sterols) — that compete with cholesterol to be absorbed by your digestive system. They wind up reducing your bad cholesterol levels and improving your health.
7. Maintains bone health and healthy blood clotting
Vitamin K is crucial to your health. Without it, you would be susceptible to bone conditions such as osteoporosis, and your blood would not coagulate effectively. Enter cabbage, an excellent vitamin K source. One cup provides 85 percent of the daily value.
“Vitamin K helps maintain healthy bones and blood clotting,” says Zumpano. “Cabbage can provide the necessary boost to ensure that your levels are adequate and that your body remains protected from illness and disease. And you don’t even have to consume that much cabbage to reap the health benefits.
Also read: 9 Wonderful Health Benefits Of Green Cabbage
8. Keeps cancer at bay
Studies on animals indicate that verdant green vegetables, such as cabbage, contain phytochemicals that may help prevent cancer. They contain antioxidants and phytochemicals such as glucosinolates. During the digestive process, these sulfur-containing compounds degrade into substances that may help combat cancer cells and eliminate them from the body.
What are the side effects of eating cabbage?
Excited to add more cabbage to your diet? Just be careful not to go overboard. To maximize its health benefits, increase your cabbage intake slowly and allow your body to adjust. Also, stay hydrated to reduce constipation, which can cause excess gas.
Cabbage might not be the best choice for a romantic night out since eating too much can cause diarrhea, flatulence or abdominal discomfort. It also contains substances that can interfere with medications like blood thinners or cause hypothyroidism, a condition where your thyroid doesn’t create enough thyroid hormone and causes your metabolism to slow down.
In most cases, you can avoid side effects by eating cabbage as part of a healthy diet. Talk to your healthcare provider if you experience symptoms or have any concerns.
What are the types of cabbage?
Cabbage belongs to the Brassica oleracea species of vegetable, along with broccoli, cauliflower, kale and Brussels sprouts. The most common type is green cabbage. But hundreds of other varieties exist in red, white and purple hues, with a range of textures and sizes.
Some forms of cabbage have subtle, delicate flavors, while others pack a peppery punch. Nutrition from cabbage comes from types like:
- Bok choy (and baby bok choy), with leaves flowing out of a central stalk.
- Brussels sprouts, tiny round cabbages that grow on a thick stem.
- Green cabbage (cannonball cabbage), which has tightly packed smooth leaves and a firm head that can grow nearly as large as a basketball.
- January King cabbage, a gloriously vibrant cabbage with green and purple tinted leaves.
- Kale, with crinkled, dark green leaves fanning out from a central stalk.
- Napa cabbage (Chinese or celery cabbage), which has long, light green leaves on a thick white stalk.
- Red cabbage, a roundish, red-colored cabbage that’s especially nutritious and usually smaller than green cabbage.
- Savoy cabbage, a curly cabbage with loosely layered, ruffled leaves.
