The nutrients found in cabbage may not only help reduce the risk of cancer, but also boost immunity, fight damage caused by free radicals, promote bone health, boost heart and digestive health, and aid weight loss.
Nutrients in Cabbage
When it comes to nutritional value, cruciferous vegetables like cabbage are some of the best choices. An excellent source of vitamins C and K, cabbage is also a very good source of:
- vitamin B6
- folate
- manganese
- fiber
Green and red cabbage are good sources of vitamins A, B1, and B2, calcium, potassium, tryptophan, protein, and magnesium.
Health Benefits of Cabbage
Cruciferous vegetables, including cabbage, are well-known for their anticancer properties. Cabbage is rich in phytochemicals that help protect the body from free radical damage and help fight against carcinogens. Research suggests those who regularly consume cabbage have a lower risk of certain cancers, especially breast cancer.
Red cabbage is rich in natural pigments called anthocyanins. The anthocyanins in cabbage act not only as powerful antioxidants but also have anti-inflammatory effects and help protect against cardiovascular disease and may help lower blood sugar levels.
One cup of cooked cabbage contains 91.7 %DV of vitamin K and 50.3 %DV of vitamin C. Vitamin K promotes bone health by reducing bone loss, reducing the changes of bone fractures. Vitamin C not only boosts immunity but offers protection against premature aging and boosts skin health.
The fiber in cabbage boosts digestive health and can lower cholesterol, reducing the risk of cardiovascular disease and certain cancers. In addition, cabbage is very low in calories with only 32 calories per cup (cooked). Low-calorie, high-fiber foods boosts weight loss efforts and losing even a small amount of weight lowers blood pressure, increases energy, and can help keep blood sugar levels under control.
How to Eat More Cabbage
Taking advantage of the nutritional value of cabbage is easy when cabbage is thought of as more than just an ingredient for coleslaw. Cabbage can be added to stews and soups, used to replace lettuce in a salad, on a sandwich or a burger, used as a wrap for steamed fish or sautéed with onions and served as a side dish or used to make homemade sauerkraut.
References:
Barnett, R., Pelkman, C. & Webb, D. (2008). Magic Foods: Live Longer, Supercharge Your Energy, Lose Weight and Stop Cravings! Pleasantville: Reader’s Digest.
Bowden, J. (2007). The 150 Healthiest Foods on Earth. Beverly: Fair Winds Press.
Nutrition Data. (2010). "Cabbage." Accessed March 26, 2010 from Nutritiondata.com.
The George Mateljan Foundation. "Cabbage." Accessed March 26, 2010 from WHFoods.com.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
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