You are not the only one who has not noticed cabbage at the grocery shop. Despite being related to popular vegetables like kale and cauliflower, the cruciferous vegetable has a negative reputation due to its bland flavor and unpleasant smell when cooked. However, because it is so full of vital nutrients, cabbage need to have more of a spotlight. Not persuaded? Continue reading to find out how to include more cabbage in your diet as well as its amazing health advantages.
Nutrition Information for Cabbage
A cup of shredded raw cabbage has about 17.5 calories, less than a gram of protein, 4 grams of carbs, 1.8 grams of fiber, and 2.2 grams of natural sugars, according to the USDA.
In addition, the cruciferous vegetable is rich in antioxidants, vitamins, and minerals, such as calcium, zinc, potassium, folate, vitamin C, and vitamin K.
Benefits of Cabbage for Health
It reduces oxidative stress by a large amount.
Consume cabbage to obtain a wealth of antioxidants, which are substances that shield cells from oxidative damage. A brief clarification: High concentrations of free radicals harm cells and change DNA, which is what causes oxidative stress, according to registered dietitian Laura Iu, RD, CDN, CNSC, of New York. While the body naturally produces certain free radicals during basic functions (think metabolism), excessive production raises the risk of chronic illnesses including diabetes, cancer, and heart disease. Both internal (such as mental stress and physical exhaustion) and external (such as cigarette smoke or air pollution) causes can cause this.
This is the situation with cabbage. Antioxidants abound in cruciferous vegetables, especially polyphenols and glucosinolates. In addition, red cabbage is a notable source of plant pigments called anthocyanins, which are potent antioxidants and give the vegetable its distinctive reddish-purple hue. Iu claims that these antioxidants function to counteract free radicals, protecting the body from oxidative stress in the process.
It lessens inflammation.
Cabbage’s antioxidants reduce inflammation while combating oxidative stress. This is so because inflammation and oxidative stress are interdependent, meaning they feed off one another. This is important because inflammation contributes to pain, swelling, and a variety of chronic illnesses like cancer, arthritis, and cognitive impairments, just like oxidative stress does. Furthermore, sulforaphane, a substance present in cabbage, acts on the body’s pro-inflammatory pathways to lessen inflammation. Sulforaphane may also control anti-inflammatory genes and reduce pre-inflammatory proteins, according to research.
It has nutrients that strengthen the immune system.
Increase the amount of cabbage on your plate for a natural approach to boost your immunity. Full of vitamin C, which is necessary for fighting off infections, it “supports [the] body’s defense processes by boosting the formation of white blood cells,” according to Iu. She continues, “It also functions as an antioxidant, scavenging free radicals that may compromise [the] immune system.” To put things in perspective, a cup of red cabbage contains approximately 40 milligrams of vitamin C, which is more than half of the daily requirement for women (75 milligrams). Other essential minerals for the immune system found in cabbage are zinc and vitamin A.
It maintains the health of your eyes.
Cabbages are good for your eyes since they are a good source of lutein and zeaxanthin. The host of the Flourish Heights women’s health podcast, Valerie Agyeman, RD, is a certified dietitian and claims that both substances are antioxidants that shield the eyes from ultraviolet (UV) light. This is important because UV light can increase the risk of age-related macular degeneration and vision problems by causing oxidative stress in the retina, the layer of cells that absorbs light and aids in vision.
It has fiber to support digestive health.
A great source of fiber, which is necessary for optimal digestion, is cabbage. This specifically refers to soluble and insoluble fiber, both of which are essential for the best possible gut health. Iu claims that soluble fiber, which dissolves in water, functions as a prebiotic, or that it “feeds” the beneficial bacteria in the stomach. Conversely, insoluble fiber, which is insoluble in water, gives stool more volume, aiding in the promotion of regular bowel movements and easing constipation. When combined, these two types of fiber help to promote a healthier gut microbiota and more pleasant defecation.
It is heart-healthy.
In terms of heart-healthy foods, cabbage is recommended. To begin with, it has soluble fiber, a vitamin that aids in the body’s elimination of cholesterol. By lowering blood cholesterol absorption, this may help avoid high blood cholesterol, a significant risk factor for heart disease. According to Iu, potassium, an important element that controls blood pressure, is also present in cabbage. According to the American Heart Association, potassium works by relaxing the blood vessels and counteracting the effects of sodium, a mineral that, in excess, can raise blood pressure. High blood pressure is another risk factor for heart disease that this can prevent. Additionally, the antioxidants in cabbage fight oxidative stress and inflammation, two factors that might hasten the onset of heart disease.
It fortifies the skeletal system.
The bones of cabbage also have health benefits. Agyeman claims that vitamin K, which is present in cruciferous vegetables, aids in the body’s absorption of calcium, which is the primary mineral required for the development of strong bones. According to Agyeman, it is also necessary for the formation of “bone proteins, which maintain bones healthy and lower the danger of fractures.”
It has essential nutrients for expectant mothers.
Because cabbage contains a lot of folate, which is sometimes referred to as vitamin B9, it can help ensure a safe pregnancy. This is because the vitamin is required for the synthesis of DNA and red and white blood cells. Additionally, it promotes the healthy growth of the fetus’s central nervous system, thereby preventing neural tube defects—serious birth abnormalities that impact the brain, spine, or spinal cord.
Risks & Side Effects of Eating Cabbage
Most people can safely consume cabbage, according to Agyeman. The only exception is if you are on blood thinners, as Iu points out that vitamin K in cabbage can conflict with the medicine. Furthermore, proceed with caution when consuming cabbage if you are new to it and have a history of food sensitivities, especially related to cruciferous vegetables. Consult your doctor before adding anything to your meal if you are unsure.
According to Iu, some people may also find it difficult to digest cabbage, particularly when it is uncooked. According to Agyeman, this is because of its indigestible carbohydrates, which ferment un the stomach and cause gas or bloating. If you do not usually consume a lot of veggies or if you are prone to either symptom, Iu advises starting with a little amount of cabbage and gradually increasing your diet. Cooking the cabbage ahead of time may also aid in its easy digestion.
