Cabbage
While it may look a lot like lettuce, it actually belongs to the Brassica genus of vegetables, which includes broccoli, cauliflower and kale .
It comes in a variety of shapes and colors, including red, purple, white and green, and its leaves can be either crinkled or smooth.
This vegetable has been grown around the world for thousands of years and can be found in a variety of dishes, including sauerkraut, kimchi and coleslaw.
Health benefits of cabbage:
1. Cabbage Is Packed With Nutrients
Even though cabbage is very low in calories, it has an impressive nutrient profiles.
Cabbage contains small amounts of other micronutrients, including vitamin A, iron and riboflavin.
It is rich in vitamin B6 and folate, both of which are essential for many important processes in the body, including energy metabolism and the normal functioning of the nervous system.
In addition, cabbage is high in fiber and contains powerful antioxidants, including polyphenols and sulfur compounds .
2. It May Help Keep Inflammation in Check
Inflammation isn’t always a bad thing.
In fact, your body relies on the inflammatory response to protect against infection or speed up healing. This kind of acute inflammation is a normal response to an injury or infection.
On the other hand, chronic inflammation that occurs over a long period of time is associated with many diseases, including heart disease, rheumatoid arthritis and inflammatory bowel disease .
Sulforaphane, kaempferol and other antioxidants found in this remarkable group of plants are likely responsible for their anti-inflammatory effect .
3. 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.
Vitamin C works to protect the body from damage caused by free radicals, which has been associated with many chronic diseases, including cancer.
Even though more research is needed to determine this vitamin’s role in cancer prevention, it’s certain that vitamin C plays a key role in many important functions in the body.
While both green and red cabbage are excellent sources of this potent antioxidant, red cabbage contains about 30% more.
4. It Helps Improve Digestion
If you want to improve your digestive health, fiber-rich cabbage is the way to go.
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.
Cabbage contains insoluble fiber, which keeps the digestive system healthy by providing fuel for friendly bacteria and promoting regular bowel movements.
5. May Help Keep Your Heart Healthy
Red cabbage contains powerful compounds called anthocyanins. They give this delicious vegetable its vibrant purple color.
Anthocyanins are plant pigments that belong to the flavonoid family.
Many studies have found a link between eating foods rich in this pigment and a reduced risk of heart disease.
Increasing your intake of dietary anthocyanins has also been shown to reduce blood pressure and the risk of coronary artery disease.
Inflammation is known to play a major role in the development of heart disease, and anthocyanins’ protective effect against it is likely due to their anti-inflammatory qualities.
6. May Lower Blood Pressure
High blood pressure affects more than one billion people worldwide and is a major risk factor for heart disease and stroke .
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 .
Potassium is an important mineral and electrolyte that the body needs to function properly. One of its main jobs is to help regulate blood pressure by counteracting the effects of sodium in the body.
Potassium helps excrete excess sodium through urine. It also relaxes blood vessel walls, which lowers blood pressures.
Potassium helps keep blood pressure within a healthy range. Increasing your intake of potassium-rich foods like cabbage may help lower high blood pressure levels.
7. 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 contains two substances that have been shown to decrease unhealthy levels of LDL cholesterol.
Cabbage is a good source of soluble fiber and plant sterols. These substances have been shown to reduce LDL cholesterol.
8. 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.
9. It’s Very Easy to Add to Your Diet
In addition to being super healthy, cabbage is delicious.
It can be eaten raw or cooked and added to a wide variety of dishes like salads, soups, stews and slaws.
This versatile veggie can even be fermented and made into sauerkraut.
In addition to being adaptable to many recipes, cabbage is extremely affordable.
No matter how you prepare cabbage, adding this cruciferous vegetable to your plate is a tasty way to benefit your health.
Cabbage is a versatile veggie that’s easy to incorporate into your diet. You can use it to make many different dishes, including salads, stews, soups, slaws and sauerkraut.
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