Cabbage (Brassica oleracea), originally from Europe, is a cruciferous vegetable that's good for you. It has several possible benefits, such as improving heart health. It's also a rich source of fiber and vitamin K, which protects against bone disease.
You can enjoy cabbage cooked or raw, but it's crucial you prepare it the right way to reap its health benefits. Avoid cooking cabbage, which can reduce its nutrients.
Opt for quick-cooking methods like stir-frying or chopping it up and eating it raw in a salad or slaw. Read on to learn about the benefits and nutrition of cabbage and ways to consume it.
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Cabbage can help you get more fiber in your diet. Two cups of raw shredded cabbage pack nearly 4 grams (g) of fiber. The recommended daily intake is 21–38 g for older children, adolescents, and adults.
Fiber adds bulk to your meals to keep you full for long periods. High-fiber foods like cabbage may help alleviate constipation, control blood glucose (sugar), improve gut health, and lower total cholesterol.
2. Rich in Vitamin C
Oranges are not the only way to get vitamin C. Cabbage can also provide a huge amount of this nutrient if you need to add more to your diet.
Getting enough vitamin C in your diet is important since the body does not make it naturally. Vitamin C is an antioxidant that helps your body absorb iron from plant-based foods, makes collagen to heal wounds, and supports your immune system.
If you are trying to lose weight, try replacing calorie-dense foods with ones that do not pack as many calories. Raw shredded cabbage, which has 17.5 calories per cup, is a low-calorie option that can help you lose or manage weight. Many low-calorie, nutrient-rich foods are pricey, but cabbage is relatively inexpensive.
4. May Help Fight Cancer
Cruciferous vegetables like cabbage contain glucosinolates. These sulfur-containing chemicals are responsible for cabbage's bitter taste. Research has found that your body breaks down glucosinolates into compounds that may have anti-cancer benefits.
Loading up on cabbage will not entirely prevent cancer. More research is needed to determine the cancer-fighting benefits of cruciferous vegetables. Cabbage is still a healthy addition to any diet, so incorporating it into your meals is never a bad idea.
Cabbage contains vitamin K, which is essential for bone health and blood clotting. About 53 micrograms (mcg) of vitamin K are in one cup of raw cabbage. Experts advise men and women to consume 120 mcg or 90 mcg, respectively, of vitamin K per day.
Vitamin K deficiencies are rare. Some people, such as those with digestive disorders like celiac disease and ulcerative colitis, may be at risk for inadequate vitamin K levels. Too little vitamin K can lead to an increased risk of osteoporosis and bleeding problems. Osteoporosis causes brittle, weak bones that fracture easily.
6. Supports Heart Health
You might not immediately think of cabbage as a heart-healthy food, but you may want to add it to your diet. Research has shown that cabbage has anti-inflammatory benefits that may help reduce heart disease risk.
A study published in 2021 found that older women aged 74 and older who ate more cruciferous vegetables were 46% less likely to have abdominal aortic calcification (AAC) than others. AAC can be a predictor of future heart-related events.
One cup of shredded raw cabbage contains the following nutrients:
- Calories: 17.5
- Fat: 0.07 g
- Sodium: 12.6 milligrams (mg)
- Carbohydrates: 4.06 g
- Fiber: 1.75 g
- Added sugars: 0 g
- Protein: 0.896 g
Risks of Cabbage
Cabbage is generally safe to consume, but some people may need to be cautious. For example, cabbage may trigger an allergic reaction in people with a mugwort allergy. Allergic reaction symptoms include difficulty breathing, hives, itching, and anaphylaxis(a severe, life-threatening reaction).
You may talk to a healthcare provider before adding cabbage to your diet if you take warfarin (a blood thinner). The vitamin K in cabbage might adversely interact with warfarin and decrease its effectiveness.
Make sure you slowly add cabbage to your diet. The vegetable's fiber content may cause bloating, gas, and stomach cramps if you eat too much too quickly.
You can enjoy cabbage cooked or raw. Just make sure to clean the cabbage before cooking or eating it. Do not cook cabbage too long, which may weaken its nutritional value.
Here are some ways you can consume cabbage:
- Add cabbage to pasta sauce to eat more vegetables.
- Chop up raw cabbage and add lemon juice and salt for a snack.
- Enjoy shredded cabbage in sandwiches, salads, stir-fries, and tacos.
- Top a hamburger with stir-fried cabbage.
- Whip up a sweet coleslaw with cabbage, apples, raisins, toasted almonds, and lemon juice.
Cabbage is available in different colors, including green, purple, and red varieties. Red cabbage is a rich source of anthocyanins. Research has shown that this compound has antioxidant and anti-inflammatory properties.
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A Quick Review
Cabbage is not only affordable and low in calories, but it offers a variety of health benefits. This cruciferous vegetable provides a good deal of fiber and vitamins C and K, which means it may support your immune system, gut health, and bone health. There's evidence that eating cabbage might help reduce the risk of heart disease and cancer.You can enjoy cabbage raw or cooked.
Cabbage is generally safe to consume, but you should talk to a healthcare provider before adding it to your diet if you have a mugwort allergy or take the blood thinner warfarin.
