Health Benefits of Cabbage
Cabbage is often associated with the infamous cabbage soup diet, but this crisp, inexpensive, and versatile veggie can be used in a wide range of recipes and can add crunch and color to salads and sandwiches. Cabbage provides fiber and other nutrients like potassium and vitamin K, making it a great complement to a healthy lifestyle. In this article we will elaborate the health benefits of cabbage.
Cabbage characteristics
- Rich in fiber;
- Rich in antioxidants;
- Rich in vitamin C;
- Stimulates intestinal transit;
- Reduces the risk of the appearance of cancers.
Nutritional and caloric values of cabbage
For 100 g of white cabbage:
|
Nutrients |
Average content |
|
Energy |
36.5 kcal |
|
Water |
90 g |
|
Protein |
1.38 g |
|
Carbohydrates |
4.63 g |
|
Lipids |
0.6 g |
|
Dietary fiber |
3.5 g |
|
Calcium |
59 mg |
|
Chloride |
50 mg |
|
Copper |
0.02 mg |
|
Iron |
0.3 mg |
|
Iodine |
<20 µg |
|
Magnesium |
11 mg |
|
Manganese |
0.1 mg |
|
Phosphorus |
33 mg |
|
Potassium |
240 mg |
|
Selenium |
20 µg |
|
Sodium |
13 mg |
|
Zinc |
0.16 mg |
|
Beta carotene |
<5 µg |
|
Vitamin E |
<0.08 mg |
|
Vitamin K1 |
9.6 µg |
|
Vitamin C |
8.88 mg |
|
Vitamin B1 or Thiamine |
0.04 mg |
|
Vitamin B2 or Riboflavin |
<0.01 mg |
|
Vitamin B3 or PP or Niacin |
0.2 mg |
|
Vitamin B5 or Pantothenic acid |
0.18 mg |
|
Vitamin B6 |
0.17 mg |
|
Vitamin B9 or Total Folate |
69.6 µg |
Cabbage is moderately caloric (36.5 Cal / 100 g) due to the presence of carbohydrates. It provides fiber and has a good vitamin density.
Cabbage limits the risk of cognitive decline
It contains vitamin K, lutein and beta-carotene which limit premature aging. “These substances actually help keep the brain healthy for longer. ”
Cabbage is low in calories
Count between 12 calories per 100 g for Chinese cabbage, the least caloric like cucumber, and 41 calories for Brussels sprout, the most caloric, but no more than artichoke. Which makes it a slimming vegetable.
Cabbage provides potassium
Depending on the variety, cabbage contains between 92 mg per 100 g for collard greens and 447 mg for kale. Potassium is essential for preventing hypertension, reducing the risk of stroke and kidney stones.
Health Benefits
Cabbage is a nutritious vegetable that can boost your body’s natural defenses against disease. Here are some areas where cabbage is especially helpful.
Promotes Cardiovascular Health
Cabbage is a good source of fiber and potassium, two key nutrients for heart health. While fiber helps bring down cholesterol levels,3 potassium lowers blood pressure.4 Furthermore, cabbage is a good source of the B vitamin, folate. Higher intakes of folate are linked to lower risk of stroke and heart attack.5
Supports Brain Health
The Academy of Nutrition and Dietetics recommends cabbage and other cruciferous vegetables to help maintain strong cognitive function with age.6 Memory and alertness levels can be improved with good nutrition. The nutrients in cabbage help optimize blood flow to the brain. Cabbage is beneficial for people of all ages who want to stay sharp.
May Lower Cancer Risk
Cabbage also contains anti-cancer properties. Studies suggest that getting three to five weekly servings of cruciferous veggies (such as cabbage, cauliflower, broccoli, Brussels sprouts, kale, and collard greens) protects against several types of cancer. Prostate, lung, breast, and colon cancer risks are reduced, likely due to compounds in cruciferous veggies that activate enzymes in the liver and bind carcinogens.7
Protects Vision
The color of red or purple cabbage is due to a high content of polyphenols, including anthocyanins. These antioxidants work throughout the body to prevent oxidative damage associated with a host of health issues, including blindness caused by age-related macular degeneration. Cabbage is a good source of lutein and zeaxanthin, forms of vitamin A that are known to accumulate in the retina and be especially helpful for warding off vision damage.8
Improves Glucose Control
For people with diabetes, cruciferous vegetables like cabbage are an excellent choice.9 Cabbage is a non-starchy veggie that’s low in carbohydrates and high in fiber. The fiber in cabbage keeps blood sugars stable, preventing dangerous highs and lows.
Cabbage can be substituted for some refined-flour foods to keep your carb count down. By using cabbage wraps instead of flour tortillas, for instance, you can reduce added carbs while boosting the micronutrient content of your meal.
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