Cabbage: Your Unsung Hero Against Cancer and for Weight Loss?

Discover the potential health benefits of cabbage, a nutrient-rich vegetable that may aid in cancer prevention, support weight loss, and boost your overall well-being with vitamins and antioxidants.

Have you ever considered cabbage to be a superfood? We hadn’t really, um, deeply either, until recently. It turns out this humble vegetable is packed with nutrients and might just be the unsung hero of our diets.
We’re going to take a closer look at the benefits of cabbage and how it can contribute to a healthier you.

• Cabbage Benefits for Your Health
• What Are the Benefits of Red Cabbage?
• What Are the Benefits of Cabbage for Pregnant Women?
• Cabbage Nutritional Value
• How to Get the Most Out of Cabbage in Your Day
• Common Questions
• Conclusion

Cabbage Benefits for Your Health

Cabbage is rich in vitamins and minerals that your body needs, while remaining an affordable option. Thanks to its high nutritional value, cabbage is considered a “super food.” It offers numerous benefits for your body, including:

1. Protection Against Cancer

Cabbage is a key vegetable in fighting cancer, thanks to compounds derived from plant-based sources. Studies have linked cabbage to a reduced risk of colon and breast cancers. Here are the key compounds in cabbage that combat cancer:

• Glucosinolates: When cabbage is cut, chewed, or digested, glucosinolates break down into other compounds called isothiocyanates, which help reduce inflammation and may protect cells from damage that can lead to cancer.
• Vitamin C: Cabbage is an excellent source of this vitamin, which plays a role in preventing cancers of the lung, breast, and pancreas.

2. Fighting Inflammation

Cabbage is a rich source of antioxidants, including vitamin C, along with other anti-inflammatory compounds like sulforaphane and anthocyanins. These are known to reduce inflammation, which can be beneficial in reducing the risk of many chronic diseases linked to inflammation.

Although more research is needed, a small study on people showed that those who consumed more cruciferous vegetables (including cabbage) had lower markers of inflammation than those who consumed less.

3. Weight Loss

Many recommend using cabbage for individuals looking to lose weight healthily. Considering its low calorie count, it’s an ideal choice. One cup of shredded cabbage has only 18 calories. It’s also rich in fiber and water, making it a filling choice; however, cabbage should be part of a balanced and healthy diet to maximize its weight-loss benefits, not the only component.

4. Boosting Immunity

Vitamin C found in cabbage plays an important role in producing white blood cells, which help fight diseases, as well as boosting your immune system, and enhancing the body’s ability to absorb nutrients from plant-based foods.

5. Enhancing Digestive Health

Cabbage contains a high percentage of fiber and water, which contribute to:

• Enhancing digestive function and bowel movements, and regulating intestinal function.
• Facilitating waste elimination, and preventing constipation.

6. Promoting Heart Health

The antioxidants in cabbage not only fight inflammation and cancer but also help reduce the risk of heart disease. Research suggests that they may help lower the risk of heart disease, with scientists identifying 36 different types of anthocyanins in cabbage, making it a valuable choice for heart and cardiovascular health.

7. Protection Against Type 2 Diabetes

Fruits and vegetables can help prevent diabetes, but research shows that dark-green leafy vegetables, like cabbage, are most effective, thanks to their low carbohydrate and high fiber content, which helps stabilize sugar levels throughout the day.

8. Strengthening Bones

Cabbage contains good amounts of vitamin K, which helps strengthen bones, and reduce the risk of osteoporosis and fractures, especially in old age.

9. Lowering Cholesterol

Cabbage contains two compounds beneficial for cholesterol: fiber and plant sterols. These bind with cholesterol in the digestive tract, preventing its absorption, which helps lower bad cholesterol levels and promotes heart health.

10. Enhancing Skin Health

Eating one serving of leafy green vegetables daily can improve skin health and reduce the risk of blemishes. A small study revealed that older women who ate one portion of cabbage or similar cruciferous vegetables daily had “dermatological ages” more than 11 years younger compared to those who rarely ate leafy greens.

What Are the Benefits of Red Cabbage?

Red cabbage stands out from other types of cabbage due to its higher concentration of anthocyanins, potent plant-based compounds that give it its red or purplish hue.

Anthocyanins are antioxidant compounds that help promote heart and cardiovascular health by lowering blood pressure and fighting inflammation. Studies also show they have unique properties, like protecting against diabetes, cancer, and fighting bacteria.

Red cabbage is rich in potassium, which helps the body regulate blood pressure. One cup of red cabbage provides a good percentage of the daily recommendation, which helps reduce blood pressure and enhance heart health.

What Are the Benefits of Cabbage for Pregnant Women?

Cabbage is a particularly beneficial vegetable for pregnant women, because it is rich in folic acid, an essential nutrient that plays a vital role in the growth and development of the fetal neural tube, reducing the risk of neural tube defects. One cup of cabbage provides 10% of the daily recommended amount of folic acid, making it an excellent nutritional choice for expectant mothers to meet their nutritional needs.

Cabbage Nutritional Value

Cabbage varies in color and shape, with green, red, and white varieties. Some are smooth, while others are crinkled. However, all types share the common trait of being low in calories and rich in minerals, vitamins, and dietary fiber.

According to the USDA, one cup of shredded cabbage (about 70 grams) contains:

How to Get the Most Out of Cabbage in Your Day

To enjoy the various benefits of cabbage, incorporating it into your diet regularly is key. Here are some ways to enjoy cabbage:

• Make it a point to add fresh cabbage to your salads and favorite dishes, but steer clear of the commonly known cabbage salad, “coleslaw,” as it contains unhealthy ingredients like mayonnaise and sugar.
• Add chopped cabbage to your soups, vegetable recipes, and cooked dishes.
• Get creative with cabbage and enjoy it in your favorite recipes.

Common Questions

What’s better, raw or cooked cabbage?

Cabbage can be eaten raw or cooked. Raw vegetables offer a great way to preserve their nutritional value, but cooking can help improve the body’s absorption of some vitamins and minerals found in cabbage, making it more beneficial for your body.

Is pickled cabbage good?

Yes, pickled cabbage is a popular choice, offering a source of probiotics (beneficial bacteria) important for boosting immunity, improving digestion, and offering several other benefits.

“I’ve been adding cabbage to my meals for a few weeks now, and I’ve noticed a significant improvement in my digestion. Plus, it’s so versatile! I can throw it in salads, stir-fries, you name it.”

“As someone who’s always looking for ways to boost my immune system, I was thrilled to learn about the benefits of cabbage. I’ve started incorporating it into my daily diet, and I already feel more energized.”

“I never thought I’d say this, but I’m actually enjoying cabbage! I love experimenting with different recipes, and it’s been a fun way to add more vegetables to my meals.”

Conclusion

Cabbage is a fantastic source of nutrition! It’s packed with vitamins, minerals, and antioxidants, and it promotes heart, digestive, and immune health, while protecting against cancer and other benefits.
So, how about we all start adding a little more cabbage to our plates? It might just be the simplest way to a healthier us.