Cabbage: Nutrition Facts and Health Benefits

Cabbage: Nutrition Facts and Health Benefits

Overview

Cabbage is among vegetables which are popular all around the world.

For long, people have considered it as exotic for many reasons.

It is common for people to lump cabbage into lettuce since they share a relatively similar appearance.

In fact, cabbage belongs to cruciferous vegetable family.

This food family is well-known for many beneficial health effects.

Therefore, it ranks top in grocery list of many people.

Generally, cabbage has round shape with green or purple color.

It can be prepared in numerous ways, however, people are most familiar with boiled cabbage or cabbage salad.

This article will explain why cabbage gains interest from many people by listing cabbage nutrition facts and top 7 possible Benefits of Cabbage.

Nutrition Facts

Cabbage - Nutrition Facts

Nutritionally, cabbage has several positive health effects thanks to packing with many nutrients.

Containing less than 20 calories per serving, cabbage is worth making room on your plate for.

Another factor which we can find in cabbage is its abundant source of vitamin C – one of the essential nutrients.

In comparison with oranges, cabbage is even richer in vitamin C.

Thanks to a great source of antioxidant qualities, vitamin C can lower free radical damage – key driver to many serious ailments.

Also, vitamin C is essential for containing wear and tear on the body throughout your life.

It is necessary to refer to fiber when looking into the list of cabbage’s ingredients.

Scientific evidence have said that cabbage has high content of fiber –  a substance in plants (1).

Generally, fiber adds bulk to the diet and suppresses appetite, helping you control weight gain well.

Moreover, fiber can prevent constipation and many other digestive problem.

Notably, sulphur in cabbage also adds several health effects into this vegetable.

Particularly, it may fight infections in wounds and support ulcer disease prevention.

Health Benefits of Cabbage

1. Cancer

It is undeniable that cancer is one of the leading causes of death in the world.

In fact, oxidative damage is deciding factor for the appearance of cancer.

Luckily, antioxidant qualities can have good effects on addressing oxidative damage (2, 3).

Therefore, it is logical to understand that anti-cancer ability is one of the outstanding health benefits of cabbage (4).

In addition to the containing of antioxidants, cabbage also contains many anti-cancer compounds.

They are lupeol, sinigri and sulforaphane.

These components may stimulate enzyme activity and prevent tumor development – one of the main cancer causes.

For women, breast cancer is a common dread.

Chinese women participated in a study and regular cabbage consumption reduced the danger of breast cancer  (5).

Besides, beta-carotene in cabbage might lower chances of protaste cancer, which is an extra bonus on top of other anti-cancer effects of this vegetable (6).

Bottom line: Cancer – one of the leading causes of death all around the round is expected to be addressed well thanks to cabbage intake.

2. Inflammation

One mechanism behind benefits of cabbage is its anti-inflammatory effect.

If cabbage cancer is one of the most common keywords people usually search for, its ability to fight chronic inflammation should be another.

The fact that cabbage may reduce inflammatory level is attributed to the appearance of glutamine.

In reality, glutamine is a strong anti-inflammatory agent.

According to a study, glutamine could suppress intestinal inflammation well (7).

Also, several research have supported the effects of cabbage leaves on helping with inflammation of any body part (8, 9).

3. Eye Health

Cabbage - Eye Health

The massive benefits of cabbage make it ideal for eye health improvement.

Since cabbage is a powerhouse of beta-carotene substance, many people, especially the old consume cabbage to prevent macular degeneration.

In fact, macular degeneration is one of the most common eye-related ailments.

In fact, beta-carotene is a part of pigment called carotenoids.

These substances may provide approximately 50% of vitamin A in the American diet (10).

According to scientific evidence, beta-carotene can address age-related macular degeneration (11, 12).

Moreover, cabbage can be responsible for eye health improment and the delay of cataract formation.

However, further studies should be done for firmer reliance.

Bottom line: Thanks to great content of beta-carotene, cabbage can be so good for eye health, especially the condition of macular degeneration.

4. Weight Loss

To support losing weight naturally is another benefits of cabbage.

By far, one of the most effectve applications of cabbage to date is in people with obesity.

In fact, vitamins, minerals and other nutrients in cabbage can promote weight loss process without bringing any side effects.

Particularly, these elements enable cabbage to be a healthy dietary option by elevating fiber content of this vegatable.

Thus, it is easy for cabbage to add bulk to the bowels, which is beneficial for weight loss process.

However, cabbage is quite low in calories.

As a result, people should go for cabbage soup instead of boiled cabbage to guarantee enough amount of nutrients they consume.

How to prepare cabbage soup:

  • Slice onions with garlic in a large pot
  • Cut green pepper stem end off before dividing it into 2 parts
  • Take put pepper seeds and membrances before cutting them into bite size
  • Mix onions, garic and green pepper together
  • After processing cabbage, carrots, mushrooms, celery, cut them into bite size
  • Add all ingredients into the pot then put tomatoes
  • Use about 12 cups of water to cover the mixture
  • Put them under low heat
  • Add some seasoning and allow the soup to simmer in 2 hours
  • Enjoy cabbage soup

5. Brain Health

It is such a big mistake if we forget to mention benefits of cabbage.

The existence of vitamin K and anthocyanins in cabbage gives it strength to become a brain booster.

Vitamin K or also called “forgotten vitamin” is necessary for sphingolipids production which play a role in enhancing brain health.

By protecting nerves from damage, sphingolipids can defense against neural degeneration, dementia and many other poor-brain-function diseases.

Moreover, anthocyanins in cabbage is a powerhouse of antioxidants which support brain system a lot.

In reality, red cabbage is greater  source of vitamin K and anthocyanins, compared to normal cabbage.

6. Bone Health

Cabbage - Bone Health

Another benefits of cabbage include its ability to enhance bone health.

No unlike other cruciferuous vegetables, cabbage contains great source of minerals.

They are calcium, magnesium and potassium.

In fact, these elements are integral in bone heatlth by protecting bones from degradation, osteoporosis and general bone weakening.

7. Detoxification

The fact that cabbage can purify the blood and effectively remove toxins makes it a wonderful detoxifer.

Scientific evidence have proved that toxins, free radicals and uric acid contributes to the appearance of rheumatism, gout, arthritis and eczema.

Typically, the detoxifying impact from cabbage is primarily attributed to great content of vitamin C and sulphur.

Take Home Message

In addition to these above mentioned benefits of cabbage, it can bring many healthy impacts on people’ life.

Having high content of iodine, vitamin E, calcium, magnesium and potassium, cabbage may treat many problems.

They are varicose veins, leg ulcers, peptic and duodenal ulcers.

When it comes to the selection of cabbage, people should chooose cabbage heads which are firm and dense with shiny-in-color leaves.

On the other hand, cabbage with severe damage to outer leaves may indicate that it is influenced by worm.

Therefore, you shoul not consume it.

Moreover, keeping cabbage cold will make people retain its nutritional value better than letting it outside.

Infographics

This section is designed to provide you with some infographics to grab a quick understanding of cabbage nutrition and health benefits.

Do you agree with all of these amazing health benefits of cabbage? You can comment your ideas on the box below or simply share your own experience. 

And do not forget to LIKE, SHARE or PIN this article on social media.

(One Quick Tip: You can pin it onto Pinterest directly with the button on the left top of each picture).

Cabbage Nutrition Facts

Cabbage Health Benefits

Cabbage Health Benefits

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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