What are the Health Benefits of Eating Cabbage?

Introduction

What is your memory of cabbage? Is it its odour? Or does it remind you of cabbage patch dolls?

But it would be best to ask what cabbage does to your body. Are there any health benefits of cabbage?

Before we look at the benefits of cabbage, let us look at what it is and what its origins are.

Cabbage and its Origin

The cabbage’s scientific name is Brassica oleracea. Cabbage is a part of the cruciferous vegetable family.

It is of the same family as broccoli, cauliflower, kale, Bok choy, and Brussels sprout. This family belong to the same Brassica plant species.

The Romans and Celts used cabbage in the Mediterranean in the early century. They use it as a tonic.

Broth from cabbage is beneficial for various ailments. Ailments like cancer and alleviates diarrhoea, ulcers, gout, and headaches.

Types of Cabbage

Besides the green and red cabbage, there are several varieties. They include Savoy and Chinese cabbage.

Green Cabbage

Unsplash: Natasha Skov

Most people are familiar with this type of cabbage. It is green, pale green, and even almost white. Its tightly packed leaves have prominent veins and appear almost waxy on the outside.

Green cabbage has a mustardy flavour. It tends to become sweeter and milder when you cook it. You can also serve it raw.

Green cabbage has a more giant head than other types of cabbage. Green cabbage varieties include Cannonball, Early Jersey Wakefield, King Cole, and Early Flat Dutch.

Savoy Cabbage

Pexels: John Riches

Savoy cabbage has a darker green colour. It also has a milder, sweeter flavour. The leaves are less compact than the green cabbage leaves.

Savoy cabbage derives its name from the Savoy region in France in the Western Alps along the border with Italy and Switzerland.

Savoy cabbage varieties include Savoy King, Tundra, Winter King, Tardivo di Milano, Des Vertus, Ormskirk, and Savoy Ace.

Red Cabbage

Pexels: Ron Lach

Red cabbage has a dark reddish-purple colour tinged with white veins. It is also known as Blaukraut after cooking. Red cabbage mimics pigment that belongs to anthocyanins.

It has dense and waxy leaves and a mildly bitter or peppery flavour. It also holds less water than other types of cabbage. Red cabbage has more bang in nutrients than different types. Red cabbage’s dark colour indicates it’s full of phytochemicals and antioxidants.

Red cabbage varieties include Red Meteor, Ruby Ball, and Red Drumhead.

Chinese Cabbage

Pexels: Laker

Chinese cabbage grows into an oblong shape rather than the round heads of other varieties. They have thick stems and oval-shaped leaves frilling out toward the edges. It is better to eat Chinese cabbage cooked. Chinese types include Napa and Baby Choi Sum.

Cabbage Nutrition Facts

Why cabbage is good for you is that it is nutrient-dense. Cabbage is also a hydrating food.

Most varieties of cabbage are good sources of potassium, folate, Vitamin K, riboflavin, and iron. Cabbage’s calories are low and high in fibre.

The nutritional value of cabbage in one cup raw chopped.

• Calories 22
• Protein 1.14 g
• Fiber 2.22 g
• Calcium 35.6 mg
• Potassium 151 mg

Nutritional Facts of cooked cabbage, one cup boiled contains:

• 34 calories
• 95g protein
• 1.42g fibre
• 36mg calcium
• 147mg potassium

Notably, many phytochemicals are abundant in cruciferous vegetables like cabbage. Other phytochemicals in cabbage include flavonoids, indoles, ascorbic acid, carotenes, and tocopherol.

Another compound in cabbage is choline, which is more challenging in plant foods.

Choline is an essential nutrient. It is vital for healthy cells, metabolism, memory, mood, brain function, and muscle control.

Other varieties of cabbage are full of compounds called glucosinolates. Glucosinolates are precursors to sulforaphane. Sulforaphane is a bioactive compound in cruciferous vegetables. It is responsible for many health benefits.

Sulphoraphane and other sulfur-containing compounds in cabbage give it its unique smell. However, the health benefits you receive from sulforaphane outweigh the scent.

Health Benefits of Cabbage

Here are evidence-based health benefits if you have been shunning away from eating and enjoying cabbage.

Cabbage and Cancer Prevention

Sulphoraphane is a cancer-fighting compound found in cabbage.

Over the past three decades, research has shown cruciferous vegetables lower cancer risk.

Researchers have pinpointed that the sulfur-containing compound sulforaphane. It gives cruciferous vegetables their bitter taste. And it also gives them their cancer-fighting power.

Researchers have discovered that sulforaphane can inhibit the harmful enzyme histone deacetylase (HDAC).
This enzyme plays a role in the progression of cancer cells.

Red cabbage contains the powerful antioxidant anthocyanin. It gives colour to other red and purple fruits and vegetables their vibrant colours.

In the lab, anthocyanins slow cancer cell proliferation. Anthocyanin also kills already-formed cancer cells and stops the formation of new tumour growths.

Cabbage contains a compound called Indole-3-carbinol (I3C) that helps in cancer prevention.

Researchers implemented a 2021 case-control study among Polish-born migrant women in the United States. The study found that higher consumption of total and raw, lightly cooked cabbage lowers the risk of breast cancer.

Eating Cabbage Supports Liver Health

Research on cabbage suggests that it supports the liver. It may even help counter liver diseases by reversing oxidative damage.

An Animal Study published in Oxidative Medicine and Cellular Longevity observed that eating red cabbage for two months could reduce oxidative damage. Eating red cabbage also helps widen arteries.

Cabbage contains Vitamin C and sulfur. These properties help remove toxins such as free radicals and uric acid from your body.

Cabbage juice contains Indole-3-Carbinol antioxidants. This antioxidant plays a vital role in detoxifying the liver.

The journal “Hepatology” published research stating that “indole,” a natural compound in cruciferous vegetables, effectively prevents fatty liver disease.

Eating Cabbage Helps Improve Digestion

Fibre-rich cabbage helps to improve your digestive health.

Cabbage is full of gut-friendly insoluble fibre, a carbohydrate that does not dissolve easily in the intestines.

Insoluble fibre removes waste and promotes bowel regularity. Soluble fibre provides fuel for friendly bacteria.

Like kimchi and sauerkraut, fermented cabbages abound with anti-inflammatory and immune-supportive nutrients.

Promoting your good gut bacteria with fermented foods benefits your health. It protects against a plethora of chronic diseases. Brassica vegetables, like cabbage, tend to provide significant benefits to the gut microbiome.

Keep your digestive system healthy by adding cabbage to your diet.

Cabbage is Good for Your Heart

According to a 2021 study published in the British Journal of Nutrition, older women above age 74 who ate more cruciferous vegetables reduced abdominal aortic calcification by 46 per cent. Aortic calcification can be a predictor of future cardiovascular events.

The study further concluded that eating more cruciferous vegetables can protect against calcium build-up and ultimately benefit heart disease.

Cabbage, particularly red cabbage, seems to raise levels of beta-carotene, lutein, and other heart-protective antioxidants. It also assists in lowering “oxidized” LDL, linked to the hardening of the arteries. As these antioxidants ease inflammation, they can help prevent heart disease.

A report in the American Journal of Clinical Nutrition linked the intake of flavonoid-rich foods with a reduction in cardiovascular disease deaths.

Evidence has shown that high polyphenol content in cabbage reduces the risk of cardiovascular disease. Polyphenol in cabbage prevents platelet build-up and lowers blood pressure.

Eating Cabbage Helps Manage Diabetes

For those affected by diabetes, cruciferous vegetables like cabbage are an excellent choice. Cabbage has a high fibre content and contains glucosinolates.

Glucosinolates are chemical compounds that combat oxidative stress and inflammation.

Eating cabbage may also help improve blood sugar regulation.

Cabbage’s Ant-inflammatory Effects

Inflammation is good for you as it protects your body from injury and infection.

However, chronic inflammation over time is associated with many diseases.

Cabbage contains many different antioxidants that reduce inflammation.

Antioxidants such as sulforaphane and kaempferol are likely responsible for their anti-inflammatory effect.

Adverse Effects of Cabbage

Flatulence

Cabbage contains significant quantities of raffinose, an indigestible sugar. Raffinose is an oligosaccharide that may trigger gas, bloating, and other somewhat annoying gastrointestinal symptoms.

Raffinose is unique because humans don’t have the enzyme called α-GAL necessary to break it down. Raffinose ferments in the lower intestine by gas-producing bacteria with the α-GAL enzyme.

The process produces carbon dioxide, methane, and hydrogen, leading to flatulence.

However, let this not discourage you from eating cabbage. Raffinose is a beneficial compound and acts as a prebiotic feeding good gut bacteria.

Other symptoms associated with flatulence occurring after eating cabbage include belching, abdominal discomfort, and bloating.

Hypothyroidism

Cabbage also contains other compounds called goitrogens, found in other cruciferous vegetables.

These naturally occurring phytochemicals disrupt the uptake of iodine in some people. Lack of iodine could affect the function of the thyroid gland.

You need not concern yourself with dietary goitrogens if you get enough iodine and selenium. Further, cooking foods that contain them destroys goitrogenic compounds.

While theoretically, vast amounts of goitrogenic foods could trigger hypothyroidism (underactive thyroid). Hypothyroidism will only occur when your diet consists of raw cabbage and other Brassica vegetables for this to happen.

However, people with hypothyroidism or other thyroid health issues may want to cook cruciferous vegetables like cabbage to reduce goitrogens.

Medication Interaction

Cabbage contains high amounts of vitamin K. This vitamin helps your blood clot.

Overeating cabbage can interfere with blood-thinning medications. However, a 2-cup serving of green cabbage should provide the desired amount of vitamin K without inducing adverse effects.

It is essential to consult your doctor about consuming vitamin K foods, especially if you’re taking blood thinning medication.

How to Prepare and Cook Cabbage

Please take your time washing the cabbage. Rinse cabbage leaves thoroughly under running water before cutting or eating.

Raw cabbage is excellent in chopped salads, coleslaws, stews, tacos, wraps, and fresh-pressed juice or green smoothies.

If you include some uncooked cabbage in your diet, you will reap the benefits of more sulforaphane. You can activate the power of sulforaphane by just eating a tablespoon of shredded raw cabbage.

Preparing red cabbage with stainless steel knives would be best.

Cook red cabbage with an acidic ingredient like vinegar to avoid colour change.

Steaming

Always cut cabbage into quarters and remove the core from each piece. Put your prepared, shredded cabbage in a steamer for 6–8 minutes until tender.

Steaming is best for green and Savoy cabbage.

Boiled or Blanched

Slice cabbage into quarters or wedges and put them in a pan. Bring to a boil and cook them in about a half-inch of water for 3–5 minutes.

To blanch, cover with water and boil for 3 minutes.

Frying

Add chopped cabbage and make a veggie stir-fry. Use water or vegetable broth over medium heat, or use avocado oil.

When using vegetable broth, stir-fry until the cabbage wilts, then add 75ml vegetable stock. Cover and cook for 3 mins until just tender.

You can also braise or grill your cabbage to suit your taste.

Remember that water-based cooking methods, like boiling and steaming, will result in some nutrient loss from the cabbage.

Use the cabbage liquid for soup or use it for cooking grain. Steaming cabbage will retain nutrients for your health benefit.

Reduce the smell of cooked cabbage by adding an acid like vinegar or lemon juice.

Don’t be discouraged by its aroma; go for its health benefits!

Cabbage Recipes

Enjoy these delicious cabbage recipes and power all the nutrients you eat for optimum health.