In This ArticleView AllIn This ArticleNutrient Profile of CabbageHealth Benefits of CabbageCabbage and Weight ManagementCooking and Incorporating Cabbage into a Healthy Diet
In This ArticleView All
View All
In This Article
Nutrient Profile of Cabbage
Health Benefits of Cabbage
Cabbage and Weight Management
Cooking and Incorporating Cabbage into a Healthy Diet
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Photo:PHOTOGRAPHER: RACHEL MAREK, FOOD STYLIST: HOLLY DREESMAN
PHOTOGRAPHER: RACHEL MAREK, FOOD STYLIST: HOLLY DREESMAN
When it comes to vegetables, cabbage is an unsung hero. With its layers of green or purple leaves, this humble vegetable—the brunt of many childhood dinner complaints—is in fact a nutrient powerhouse.
Despite its unassuming appearance, cabbage plays a starring role in a diverse number of dishes, from tangy sauerkraut to spicy kimchi—and don’t forget the hearty coleslaw for your backyard barbecue.
21 Cabbage Recipes You’ll Want to Make Forever
If you include cabbage in your eating plan, your body may reap many impressive benefits, especially if you eat it regularly as part of a balanced and healthy diet. (But there are potential side effects, too.) Read on for what may happen to your body when you eat cabbage regularly.
Cabbage isn’t just a staple in your St. Paddy’s Day meal. This cruciferous veggie comes with a plethora of nutrients per serving.
1 cup of raw, shredded cabbage contains the following nutrients, according to theUSDA:
May Improve Immune Health
May Provide Anti-Cancer Nutrients
Cabbage packs plant compounds that are crucial for our overall health. These include glucosinolates, which are transformed into isothiocyanates in the body. Isothiocyanates are known for their protective effects against certain cancers, according to a 2023 review inInternational Journal of Molecular Sciences. Cabbage also contains another cancer-protective nutrient called sulforaphane, notes additional research in 2019 in theJournal of Medicinal Food.
May Help with Better Gut Health
As a natural source of dietary fiber, cabbage aids digestion and promotes regular bowel movements, reducing the risk of constipation. Furthermore, cabbage is a natural source of prebiotics, an indigestible fiber that acts as “fuel” for live and beneficial probiotics. Prebiotics may also decrease the gut pH, potentially preventing potentially harmful bacteria, likeE. coli, from thriving, according to a 2019 review inFoods. If you eat your cabbage as an ingredient inkimchior certain types of sauerkraut, you will also reap the benefits of the probiotics found in this fermented food.
May Reduce Inflammation
Did you know that, according to 2022 research inFrontiers in Pharmacology, crushed cabbage leaves are one of the most widely used anti-inflammatory remedies in Polish folk medicine? This veggie is packed with antioxidants, including vitamin C, as well as anti-inflammatory compounds sulforaphane and anthocyanins, which are known to tamp down inflammation.
May Improve Total Cholesterol
Approximately 25 million Americans have high total cholesterol, according to theCenters for Disease Control and Prevention. Having high blood cholesterol raises the risk for heart disease, the leading cause of death. According to a systematic review and meta-analysis published inPhytotherapy Research, after evaluating nine studies, researchers found that eating brassica vegetables, like cabbage, appears to have a positive effect on total cholesterol levels.
May Support a Healthy Pregnancy
May Sharpen Eye Health
Cabbage is a natural source of lutein and zeaxanthin, two carotenoids that are linked to a reduced risk of macular degeneration, according to research in 2022 inNutrients. This leafy vegetable is also a source of beta carotene, another carotenoid that supports healthy vision as you age.
If you have heard of theCabbage Soup Diet, then it shouldn’t come as a surprise that cabbage is a known food people keep in their arsenal when they want to lose weight. This versatile veggie is your ally in being a low-calorie and high-fiber food, containing only 18 calories and 2 grams of fiber per raw cup. Moreover, the high water content in cabbage adds volume to your meals without adding extra calories, promoting a feeling of fullness.
While it is true that eating cabbage may support weight-management goals, we certainly do not recommend eating only cabbage or following the cabbage soup diet. For one, eating too much cabbage can lead to gastrointestinal side effects, like bloating. Rather than limiting your intake in any way, a balanced diet that includes a wide variety of foods is more effective when it comes toweight loss. If you are focused on losing weight, following the guidance of a health care provider can help ensure you are embarking on your weight-loss journey in a healthy way.
The Bottom Line
The humble cabbage is truly a powerhouse of nutrition. With its rich reserves of vitamins, minerals and antioxidants, it supports overall health and wellness in many ways. Whether it’s immune, digestive or anti-inflammatory benefits, cabbage steps up to the plate. So, next time you’re planning a meal, don’t forget to invite cabbage to the table—your body will thank you for it!
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