If you’ve ever missed cabbage at the grocery store, you’re not alone. Despite being related to popular produce like kale and cauliflower, cruciferous vegetables tend to get a bad rap between their mild flavor and distinct smell when cooked. But cabbage has a chance to shine because it’s packed with essential nutrients. Not convinced? Learn about the amazing health benefits of cabbage and how you can incorporate more cabbage into your diet.
Cabbage nutritional information table
According to the USDA, 1 cup of shredded raw cabbage contains about 17.5 calories, less than 1 gram of protein, 4 grams of carbohydrates, 1.8 grams of fiber, and 2.2 grams of natural sugars.
Cruciferous vegetables are also rich in antioxidants, vitamins, and minerals, including vitamin C, vitamin K, folate, zinc, potassium, and calcium.
health benefits of cabbage
Put the brakes on oxidative stress.
Eating cabbage is a great source of antioxidants, compounds that protect cells from oxidative stress. Simply put, oxidative stress is caused by high levels of free radicals that damage cells and change DNA, says Laura Iu, RD, CNSC, a New York-based registered dietitian. . It’s normal for free radicals to be produced during basic body processes (think metabolism), but elevated levels increase the risk of chronic diseases such as diabetes, cancer, and heart disease. This can be caused by internal factors (such as mental stress or physical overexertion) or external factors (such as cigarette smoke or air pollution).
That’s where cabbage comes in. Cruciferous vegetables are rich in antioxidants, especially polyphenols and glucosinolates. Red cabbage is also a notable source of anthocyanins, plant pigments that are powerful antioxidants that give the vegetable its iconic red-purple color. According to Iu, these antioxidants work to neutralize free radicals, ultimately protecting the body from oxidative stress.
Reduces inflammation.
The antioxidants in cabbage fight oxidative stress, which also reduces inflammation. This is because oxidative stress and inflammation are related and stimulate each other. This is important because inflammation, including oxidative stress, is implicated in numerous chronic diseases such as pain, swelling, arthritis, cancer, and cognitive impairment. Additionally, sulforaphane, a compound found in cabbage, reduces inflammation by acting on pro-inflammatory pathways in the body. Studies have also shown that sulforaphane may modulate anti-inflammatory genes and lower pro-inflammatory proteins.
It contains nutrients that boost the immune system.
Add more cabbage to your plate as a natural way to support your immune system. It is rich in vitamin C, an essential nutrient that supports health. [the] “It strengthens the body’s defense mechanisms by promoting the production of white blood cells, which are important for fighting infections,” says Iu. “It also acts as an antioxidant, fighting off free radicals that weaken your body. [the] It’s the immune system,” she added. By the way, one cup of red cabbage contains about 40 milligrams of vitamin C, which is more than half of a woman’s recommended daily amount (75 milligrams). Cabbage also contains nutrients important for the immune system, such as vitamin A and zinc.
Keep your eyes healthy.
As a source of lutein and zeaxanthin, cabbage is great for your eyes. Both compounds are antioxidants that protect your eyes from ultraviolet (UV) light, says Dr. Valerie Agyeman, registered dietitian and host of the women’s health podcast Flourish Heights. This is important because UV rays can cause oxidative stress on the retina (a layer of cells that absorbs light and helps us see), increasing the risk of age-related macular degeneration and vision problems.
Contains dietary fiber that promotes intestinal health.
Cabbage is an excellent source of fiber, an essential nutrient for optimal digestion. Specifically, this includes both soluble and insoluble fiber, which are necessary for optimal gut health. According to Iu, soluble fiber (soluble in water) acts as a prebiotic, meaning it “feeds” the good bacteria in your gut. Insoluble fiber (not soluble in water), on the other hand, increases stool volume, promotes regular bowel movements, and reduces constipation. Combining both fibers paves the way for a more comfortable number two and a healthier gut microbiome.
Good for the heart.
When it comes to heart-healthy foods, cabbage gets a lot of attention. First, it contains soluble fiber, a nutrient that helps eliminate cholesterol. This reduces the absorption of cholesterol in the blood and may prevent elevated blood cholesterol, a major risk factor for heart disease. Iu said cabbage also contains potassium, an essential mineral that regulates blood pressure. As the American Heart Association points out, potassium counteracts the effects of sodium (a mineral that can raise blood pressure in large amounts) and helps relax blood vessels. This can help prevent high blood pressure, another risk factor for heart disease. Additionally, the antioxidants in cabbage work against inflammation and oxidative stress, which can promote the development of heart disease.
Strengthens bones.
Another health benefit of cabbage relates to bones. Cruciferous vegetables provide nutrients that help the body absorb calcium, Agyeman says, and vitamin K, a key mineral needed to build strong bones. It’s also needed for the formation of “bone proteins that keep bones strong and reduce the risk of fractures,” Agyeman says.
Contains nutrients important for pregnant women.
Cabbage supports a healthy pregnancy as it is rich in folic acid, also known as vitamin B9. This is because it is a necessary nutrient for making red blood cells, white blood cells, and even DNA. It also helps develop the central nervous system of a growing fetus and can prevent neural tube defects, serious birth defects that affect the brain, spine, and spinal cord.
Side effects and risks of eating cabbage
“Cabbage is generally safe to eat for most people,” says Agyeman. The exception to this is if you’re taking blood-thinning medications, Iu says, and the vitamin K in cabbage can interfere with the medication’s effect. Additionally, people who are new to cabbage or have a history of food allergies (especially to cruciferous vegetables) should use caution when eating cabbage. If you are unsure, ask your doctor before adding it to your plate.
Also, some people may have trouble digesting raw cabbage, especially raw cabbage, Aiu says. Agyeman points out that this is due to indigestible carbohydrates that ferment in the intestines, causing bloating and gas. If you’re prone to either condition, or if you don’t usually eat vegetables, Iu suggests starting with a small amount of cabbage and gradually increasing your intake. It is also effective to cook cabbage first, as it is easier to digest.
