Health Benefits of Cabbage
Cabbage Is Packed With Nutrients
Even though cabbage is very low in calories, it has an impressive nutrient profile.
In fact, just 1 cup (89 grams) of raw green cabbage contains :
- Calories: 22
- Protein: 1 gram
- Fiber: 2 grams
- Vitamin K: 85% of the RDI
- Vitamin C: 54% of the RDI
- Folate: 10% of the RDI
- Manganese: 7% of the RDI
- Vitamin B6: 6% of the RDI
- Calcium: 4% of the RDI
- Potassium: 4% of the RDI
- Magnesium: 3% of the RDI
Cabbage also contains small amounts of other micronutrients, including vitamin A, iron and riboflavin.
It May Help Keep Inflammation in Check
Cruciferous vegetables like cabbage contain many different antioxidants that have been shown to reduce chronic inflammation.
In fact, research has shown that eating more cruciferous vegetables reduces certain blood markers of inflammation.
Cabbage Is Packed With Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that serves many important roles in the body.
For instance, it’s needed to make collagen, the most abundant protein in the body. Collagen gives structure and flexibility to the skin and is critical for the proper functioning of the bones, muscles and blood vessels.
Additionally, vitamin C helps the body absorb non-heme iron, the type of iron found in plant foods.
What’s more, it’s a powerful antioxidant. In fact, it has been extensively researched for its potential cancer-fighting qualities.
It Helps Improve Digestion
This crunchy vegetable is full of gut-friendly insoluble fiber, a type of carbohydrate that can’t be broken down in the intestines. Insoluble fiber helps keep the digestive system healthy by adding bulk to stools and promoting regular bowel movements.
What’s more, it’s rich in soluble fiber, which has been shown to increase the number of beneficial bacteria in the gut. This is because fiber is the main fuel source for friendly species like Bifidobacteria and Lactobacilli.
May Help Keep Your Heart Healthy
Red cabbage contains powerful compounds called anthocyanins. They give this delicious vegetable its vibrant purple color.
Many studies have found a link between eating foods rich in this pigment and a reduced risk of heart disease.
May Lower Blood Pressure
Doctors often advise patients with high blood pressure to reduce their salt intake. However, recent evidence suggests that increasing your dietary potassium is just as important for lowering blood pressure.
Red cabbage is an excellent source of potassium, delivering 12% of the RDI in a 2-cup (178-gram) serving.
Could Help Lower Cholesterol Levels
Cholesterol is a waxy, fat-like substance found in every cell in your body.
Some people think all cholesterol is bad, but it’s essential for the body’s proper functioning.
Critical processes depend on cholesterol, such as proper digestion and the synthesis of hormones and vitamin D.
However, people who have high cholesterol also tend to have an increased risk of heart disease, especially when they have elevated levels of “bad” LDL cholesterol.
Cabbage Is an Excellent Source of Vitamin K
Vitamin K is a collection of fat-soluble vitamins that plays many important roles in the body.
These vitamins are divided into two main groups.
- Vitamin K1 (phylloquinone): Found primarily in plant sources.
- Vitamin K2 (menaquinone): Found in animal sources and some fermented foods. It is also produced by bacteria in the large intestine.
Cabbage is a terrific source of vitamin K1, delivering 85% of the recommended daily amount in a single cup (89 grams). Vitamin K1 is a key nutrient that plays many important roles in the body.
One of its main functions is to act as a cofactor for enzymes that are responsible for clotting the blood.
Without vitamin K, the blood would lose its ability to clot properly, increasing the risk of excessive bleeding.