12 Incredible Health Benefits of Cabbage You Need To Know
This versatile superfood nourishes skin, strengthens bones, and fuels steady energy.
Cabbage, a humble cruciferous vegetable, is loved worldwide for its crisp texture, affordability, and versatility in countless dishes. But beyond its culinary uses, cabbage is a powerhouse of nutrition, providing remarkable health benefits supported by science. Whether enjoyed raw, cooked, or fermented, this leafy vegetable deserves a top spot on your plate. Read on to discover why cabbage is a true superfood, its nutritional value, proven health benefits, and why you should eat more of it every week.
Table of Contents
- Nutritional Profile of Cabbage
- Top Health Benefits of Cabbage
- Different Types of Cabbage
- How to Include Cabbage in Your Diet
- Frequently Asked Questions (FAQs)
- Takeaway
Nutritional Profile of Cabbage
Cabbage is low in calories but remarkably rich in essential nutrients. Here’s a breakdown of the nutrition you’ll get from just 1 cup (89g) of raw green cabbage:
| Nutrient | Amount per 1 cup (89g) | % Daily Value |
|---|---|---|
| Calories | 22 | – |
| Protein | 1 g | – |
| Fiber | 2 g | 8% |
| Vitamin K | 56 mcg | 56% |
| Vitamin C | 32 mg | 36% |
| Folate | 16 mcg | 10% |
| Manganese | 0.1 mg | 6% |
| Vitamin B6 | 0.1 mg | 6% |
| Calcium | 35 mg | 3% |
| Potassium | 170 mg | 3% |
| Magnesium | 7 mg | 3% |
| Thiamin (B1) | 0.05 mg | 5% |
| Riboflavin (B2) | 0.03 mg | 3% |
| Vitamin A (IU) | 98 IU | 3% |
Key highlights: Cabbage is especially rich in vitamins K and C, packing a powerful antioxidant punch and supporting multiple body functions.
Top Health Benefits of Cabbage
1. High in Antioxidants
Cabbage boasts a wide array of antioxidants, such as polyphenols, vitamin C, and sulfur compounds, all of which help combat oxidative stress and reduce cell damage from free radicals. This effect is vital for overall aging, chronic disease prevention, and a robust immune system.
2. Supports Digestive Health
With its high fiber content, cabbage promotes regular bowel movements and fosters a healthy digestive tract. Fiber not only adds bulk to stools, which helps prevent constipation, but it also serves as food for beneficial gut bacteria.
- High in insoluble fiber, aiding digestion and regularity.
- Contains soluble fiber, supporting healthy gut bacteria balance.
- Fermented cabbage (e.g. sauerkraut, kimchi) provides probiotics for the digestive system.
3. May Help Reduce Inflammation
Chronic inflammation has been linked to many diseases, including heart disease and cancer. Cabbage contains anti-inflammatory antioxidants and phytonutrients, such as sulforaphane and anthocyanins (especially abundant in red cabbage), which may help lower inflammation and mitigate disease risk.
4. Heart Health Protection
Eating cabbage may help protect your heart in several ways:
- Anthocyanins in red cabbage have been associated with reduced risk of heart disease and improved blood pressure regulation.
- Cabbage’s potassium content helps counteract excess sodium, supporting blood pressure control.
- Its fiber and antioxidants reduce cholesterol, protect arteries, and aid overall cardiovascular health.
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5. Helps Control Blood Sugar
Cabbage is low in carbohydrates and high in fiber, leading to slower sugar absorption and more stable blood sugar levels. This makes it a diabetes-friendly food and can help manage or lower risk of type 2 diabetes.
6. Boosts Immunity
The high vitamin C content in cabbage strengthens the immune system. Vitamin C also plays a role in collagen formation, wound healing, and may help the body absorb iron. Cabbage’s antioxidants further protect the immune system from harmful free radicals.
7. Supports Bone Health
Vitamin K is essential for bone metabolism and the prevention of osteoporosis. Just one cup of raw cabbage supplies over half your daily needs for vitamin K, which aids calcium absorption and protects against fractures.
8. May Aid Healthy Weight Loss
Low in calories but high in water and fiber, cabbage creates a feeling of fullness and offers essential nutrients without extra calories. Including cabbage in meals may support weight management or weight loss goals.
9. Helps Detoxify the Body
Cabbage contains compounds, such as sulforaphane and glucosinolates, which support the liver’s natural detoxification processes. These compounds help neutralize toxins and support their elimination from the body.
10. Promotes Healthy Skin and Hair
- Vitamin C and antioxidants protect against skin aging and promote a healthy complexion.
- Biotin (vitamin B7), found in cabbage, may encourage healthy hair growth and strength.
- Vitamin A in cabbage can help maintain skin cell integrity.
11. May Support Brain Health
The presence of B vitamins and vitamin K may contribute to cognitive function and brain health, while antioxidants protect brain cells from oxidative damage.
12. Protects Vision
Cabbage offers antioxidants, including lutein and zeaxanthin, which protect against oxidative damage linked to age-related declines in vision (like macular degeneration). Its vitamin C and other nutrients support long-term eye health.
Different Types of Cabbage
- Green cabbage: The most common, round-headed and pale green variety. It offers a mild flavor and is great raw, cooked, or pickled.
- Red (purple) cabbage: Vibrant color, higher in anthocyanins (potent antioxidants), and has a slightly peppery taste.
- Savoy cabbage: Crinkled, dark green leaves; tender and suitable for wraps or light cooking.
- Napa (Chinese) cabbage: Oblong shape, pale green leaves, mild and often used in Asian dishes or for making kimchi.
- Bok choy: Sometimes grouped with cabbages, features tender, crunchy stalks and dark green leaves.
How to Include Cabbage in Your Diet
Cabbage’s versatility means it can be included in a variety of delicious, nutritious meals. Here are some easy ways to enjoy more cabbage every week:
- Shred raw into salads or coleslaws for crunch and color
- Steam, braise, roast, or stir-fry as a side dish
- Add to soups, stews, and casseroles for nutrition and heartiness
- Use as a gluten-free wrap by blanching large leaves
- Ferment to make sauerkraut or kimchi, boosting probiotics for gut health
- Mash into potato dishes for extra nutrients and volume
- Juice or add to smoothies (in moderation due to strong flavor)
Frequently Asked Questions (FAQs)
Q1: How much cabbage should I eat to get the benefits?
A: Even 1 cup of raw cabbage (about 89g) daily provides significant amounts of vitamin C, K, and fiber. Including cabbage two to three times per week can offer substantial health advantages.
Q2: Are there any risks or side effects to eating cabbage?
A: For most people, cabbage is safe and healthy. Some may experience bloating or gas from its fiber and natural sugars. Those taking blood thinners should monitor vitamin K intake, as it affects blood clotting.
Q3: Is raw cabbage better than cooked cabbage?
A: Both raw and cooked cabbage provide health benefits. Raw cabbage retains more vitamin C, while cooking can make some nutrients more digestible. Fermented cabbage offers probiotics for gut health.
Q4: What nutrients are highest in red cabbage?
A: Red cabbage contains more vitamin C, certain antioxidants (especially anthocyanins), and has a higher ORAC score (a measure of antioxidant capacity) than green cabbage.
Q5: Can cabbage help with weight loss?
A: Yes. Cabbage is low in calories and high in fiber and water, creating fullness and aiding weight management as part of a balanced diet.
Takeaway
Cabbage is a nutrition-packed superfood with documented benefits for digestion, heart and bone health, immunity, weight management, and more. With its affordability, year-round availability, and versatility, cabbage easily fits any healthy diet. Try a new cabbage recipe soon and enjoy its robust flavor and benefits for a healthier you!
References
- https://www.healthline.com/nutrition/benefits-of-cabbage
- https://www.brownhealth.org/be-well/cabbage-and-benefits-overlooked-superfood
- https://cdn.agclassroom.org/media/uploads/LP875/cabbage_nutrition_facts.pdf
- https://health.clevelandclinic.org/benefits-of-cabbage
- https://nutritionfacts.org/topics/cabbage/
- https://www.medicalnewstoday.com/articles/284823
- https://www.webmd.com/food-recipes/ss/slideshow-cabbage-benefits
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