Don’t underestimate cabbages: They exhibit impressive health benefits
03/05/2020 / By Skye Anderson / Comments
Don’t underestimate cabbages: They exhibit impressive health benefits

You’ve probably heard a lot about cruciferous vegetables and how they’re good for your health. There’s an abundance of literature promoting the benefits of eating popular members of the Brassica genus, such as broccoli, cauliflower, Brussels sprout and kale. And while cabbage is just as well-known as these vegetables, the health benefits of this crucifer are often overlooked.

Cabbage is a versatile vegetable with crunchy leaves and a pungent smell. Depending on the type of cabbage, the color of cabbage leaves may vary from red, purple or green. The two most common types of cabbage are green cabbage and red cabbage. While green cabbage pairs well with meaty flavors, red cabbage is great for salads and adds heft to them when thinly sliced.

The nutritional profile of cabbage

Here’s a list of all the good things you can get from a cup (89 g) of raw, organic green cabbage:

  • Calcium: 4% of the reference daily intake (RDI)
  • Calories: 22
  • Fiber: 2 g
  • Folate (vitamin B9): 10% of the RDI
  • Magnesium: 3% of the RDI
  • Manganese: 7% of the RDI
  • Pantothenic acid (vitamin B5): 4.5% of RDI
  • Potassium: 4% of the RDI
  • Protein: 1 g
  • Pyridoxine (vitamin B6): 6% of the RDI
  • Vitamin C: 54% of the RDI
  • Vitamin K: 85% of the RDI
  • Thiamin (vitamin B1): 5.6% of the RDI

Cabbage can also provide small amounts of vitamins A and B2 (riboflavin), and iron.

Besides these essential nutrients, cabbage is a rich source of antioxidant compounds like lutein, zeaxanthin and vitamin C, which protect cells against damage caused by free radicals. While studies show that red cabbage contains more antioxidants than green cabbage, the latter’s anti-inflammatory activity is superior to the former’s.

Another great thing about cabbage is its abundance in sulfur-containing compounds. Plant nutrients like thiocyanates, indole-3-carbinol, sulforaphane and isothiocyanates give cabbage anti-microbial, cholesterol-lowering and cancer-fighting properties, according to studies.

The health benefits of cabbage

Here are the other impressive health benefits of cabbage which you shouldn’t underestimate.

  • Provides protection from radiation therapy — Researchers found that a chemical in cabbage known as 3,3?-diindolylmethane (DIM) can improve the survival rates of animals in radiation studies. DIM also increases platelet and red and white blood cell counts, which are decreased by radiation therapy in cancer patients.
  • Prevents cancer — Sulforaphane, the compound responsible for cabbage’s bitter taste, can stop the activity of an enzyme called histone deacetylase, which is involved in tumor progression. Studies also suggest that the compound apigenin in cabbage can decrease the size of tumors.
  • Fights inflammation — Inflammation has been linked to many diseases, including diabetes and heart disease. Research shows that the anthocyanins in cabbage help prevent these diseases by suppressing inflammation. The antioxidant and blood sugar-lowering properties of cabbage also help protect against diabetic complications.
  • Enhances immunity — Fermented cabbage is a popular health food in many countries. The probiotics in foods like sauerkraut and kimchi help balance the composition of the intestinal flora. A healthy gut flora can boost immune function as well as improve digestion.
  • Supports digestive health — Cabbage is also high in fiber, which can feed beneficial gut bacteria and improve digestive function. Dietary fiber also helps sweep the intestine to facilitate the removal of wastes, which helps prevent digestive problems and promotes regularity.
  • Promotes heart health — Cabbage is a good source of potassium, an important mineral that helps blood vessels relax and assists the body in eliminating excess sodium, thus lowering blood pressure. The fiber and plant sterols in cabbage also help lower bad cholesterol by blocking its absorption in the blood and digestive tract, respectively.

Cabbage is a powerful superfood that offers protection from various diseases. No matter which type of cabbage you choose to add to your meals, you can be sure you’ll experience amazing health benefits.

Sources:

Healthline.com

BonAppetit.com

Nutrition-And-You.com

Journal.WAOCP.org [PDF]

MedicalNewsToday.com

Hindawi.com

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