Cabbage: Nutrition and Health benefits

Overview

About Cabbage

Few vegetables possess the adaptability and nutritional power like cabbage. Though frequently neglected and overlooked by its more glamorous counterparts, this simple leafy vegetable has been a staple in cuisines worldwide for centuries.

The following article will delve deeper into the cabbage world by studying its profile, health advantages, and wide range of culinary uses.

Health Benefits

Health benefits of Cabbage

• Rich in nutrients
• Provides benefits of antioxidant
• Promotes skin hydration and healthy complexion.
• Reduces the risk of chronic diseases like arthritis.
• Promotes healthy digestion
• It helps in managing weight
• Promotes heart health
• Having Cancer-fighting potential

Although it is frequently ignored in favor of more glamorous veggies, cabbage is a nutritional powerhouse with numerous health advantages. A better lifestyle can be achieved by including it in your diet, whether you enjoy it raw, cooked, or fermented. The following are some notable benefits:

Provides vital nutrients

• Although low in calories, cabbage is a rich source of vital nutrients. It contains vitamin K, C, and nutritional fiber. The maintenance of general health and wellbeing depends on getting enough of these vitamins and minerals.²Health benefits| Researched based study from Nlm.nih.gov

Gives the goodness of antioxidants

• Cabbage contains antioxidants that protect the body from the harmful effects of free radicals.
• It encourages skin hydration and a healthy complexion, reduces the signs of ageing, and protects the skin from damage caused by free radicals.
• The risk of chronic diseases, such as heart disease, some malignancies, and age-related macular degeneration, has been linked to antioxidants such as polyphenols and sulfur compounds.⁵Health benefits| Researched based study from Sciencedirect.com

Anti-inflammatory effects

• Several compounds found in cabbage have anti-inflammatory effects. Sulforaphane is one crucial substance investigated for its capacity to lessen inflammatory responses and lower the likelihood of developing chronic illnesses, including inflammatory bowel disease and arthritis.⁵Health benefits| Researched based study from Sciencedirect.com

Cabbage benefits for stomach

• It supports healthy digestion and helps maintain regular bowel motions thanks to its high fiber content. It can also help alleviate constipation.
• By serving as a prebiotic and feeding good gut flora, fiber also aids in support of gut health³Health benefits| Researched based study from Nlm.nih.gov

Helps in weight control

• An excellent addition to a diet for weight loss or weight control because of its low calorie and high fiber content. 
• Incorporating cabbage into meals can be a successful technique for keeping a healthy weight since it makes you feel full for longer and lowers the likelihood of overeating.⁷Health benefits| Researched based study from Nlm.nih.gov

Promotes cardiovascular health

• The antioxidants, potassium, and fiber present all support heart health. Fiber lowers cholesterol levels, and potassium helps keep blood pressure healthy.
• Additionally, by protecting against oxidative stress and inflammation, the antioxidants in cabbage may help reduce the risk of cardiovascular disorders⁴Health benefits| Researched based study from Nlm.nih.gov

Potential to fight against cancer

• It is a member of the cruciferous vegetable family, renowned for its possible anti-cancer effects.
• Studies have been done on the substances discovered, such as glucosinolates and indole-3-carbinol, to determine if they can slow the growth of cancer cells and lower the chance of developing certain cancers, such as breast, lung, colon, and prostate⁶Health benefits| Researched based study from Wiley.com

Nutritional value

Nutritional values of a Cabbage

Here is a general overview of the approximate nutritional composition of raw green cabbage per 100 grams:

• Calories: 25
• Carbohydrates: 5.8 grams
• Dietary fiber: 2.5 grams
• Sugars: 3.2 grams
• Protein: 1.3 grams
• Fat: 0.1 grams

Vitamins

• Vitamin C: 36.6 milligrams. 61% of the recommended daily intake (RDA)
• Vitamin K: 76 micrograms (95% of the RDA)
• Vitamin B6: 0.1 milligrams (5% of the RDA)
• Folate: 43 micrograms (11% of the RDA)

Minerals

• Potassium: 170 milligrams
• Manganese: 0.2 milligrams
• Calcium: 40 milligrams
• Iron: 0.5 milligrams
• Magnesium: 12 milligrams.¹Nutritional value| Researched based study from Usda.gov

It also has a high water content, which adds to its hydrating effects and makes you feel fuller without consuming too many calories.

It’s important to remember that cooking or fermenting cabbage may alter its nutritional profile. For example, while fermentation might increase certain health-promoting chemicals, heating can result in some vitamin C loss.¹Nutritional value| Researched based study from Usda.gov

Uses

How to use a Cabbage in different ways?

Salads, raw

• Finely sliced or shredded can be used as a crunchy salad foundation. It has a moderate, somewhat sweet flavor and provides texture. A well-known cabbage salad is Cole slaw.

Stews and soups

• It often goes into soups and stews, giving the food a strong and healthy component.

Stir-fries

• It is perfect for stir-fries since it keeps its crunch even after cooking. It enhances the freshness and vibrancy and goes well with various vegetables, meats, and sauces.

Cabbage rolls with stuffing

• You can wrap savory fillings like ground beef, rice, and spices in blanched cabbage leaves.

Fermented food

• It is frequently utilized in kimchi and sauerkraut. Prebiotic qualities in it promote the health of the intestines.³Uses| Researched based study from Nlm.nih.gov

Rolls and wraps

• It can make wraps and rolls instead of tortillas or bread. They offer a low-carb choice.

Pickled

• Vinegar can pickle cabbage, resulting in a sour and crispy flavor.

Smoothies and juices

• You can juice or blend cabbage for a beverage filled with nutrients. It mixes well with other fruits and vegetables, adding a vibrant, fresh touch to the beverage.

How much cabbage should I eat in a day?

• The recommended daily consumption of vegetables, including cabbage, varies depending on your age, sex, general health, dietary requirements, and any underlying medical disorders.
• Despite the fact that a standard serving size is roughly 1 cup, chopped or shredded. Depending on how the cabbage is prepared or cooked, this can change.

Side effects

What are the side effects of eating a Cabbage?

Although it is generally safe and advantageous for most people, there may occasionally be some adverse effects. To name a few:

Digestive issues

• It has fiber, which is crucial for maintaining intestinal health. However, some people may have gas, bloating, and flatulence if they consume significant amounts, especially uncooked. Thorough cooking may reduce these problems.¹²Side effects| Researched based study from Nlm.nih.gov

Thyroid function

• The cruciferous vegetable family, which includes cabbage, has substances known as goitrogens.
• These can prevent iodine uptake, which can affect thyroid function. However, unless consumed in excess, the goitrogenic effect is negligible and generally not a cause for worry.⁹Side effects| Researched based study from Nlm.nih.gov

Allergies

• The cruciferous vegetable family, including cabbage, may cause allergies in some people.
• Although uncommon, allergic reactions to cabbage can cause symptoms including itching, hives, swelling, or breathing difficulties.¹⁰Side effects| Researched based study from Nlm.nih.gov

Oxalate level

• It has a moderate level of oxalates, which can make kidney stones more likely to form in people who are at risk. If you’ve had kidney stones in the past or are at high risk of developing them, consume cabbage in moderation.¹¹Side effects| Researched based study from Nlm.nih.gov

Interactions

Interaction with Medicines

Anticoagulants

• It has a lot of vitamin K, essential for blood clotting. Maintaining constant vitamin K intake is crucial if you take blood thinners to ensure the medication works as intended. The effectiveness of the drugs can be affected by sudden or significant changes.⁸Interactions| Researched based study from Iww.com

Thyroid-related drugs

• The presence of goitrogens can affect thyroid function by preventing iodine uptake. Although the goitrogenic effect is often negligible and not a problem for most people, excessive consumption may harm thyroid function.⁹Interactions| Researched based study from Nlm.nih.gov

Drug ingestion

• Certain medications’ absorption may be impacted. The absorption can be slowed because of the high fiber content, decreasing the effectiveness. Taking medications two hours before or after eating cabbage is typically advised to reduce the possibility of interaction.