How Cabbage Helps Promote a Healthy Lifestyle

Nutrient Content

Vitamins

Excellent Source of: 

  • Vitamin K – 85%
  • Vitamin C – 54%

Good Source of: 

  • Folate – 10%

Also a Source of:

  • Vitamin B6 – 6%
  • Thiamin – 4%

Minerals

A Source of:

  • Manganese – 7%
  • Calcium – 4%
  • Potassium- 4%

Other

Also a Source of:

  • Fiber – 9%
  • Antioxidants- anthocyanin

*Nutritional Info From (1)

How Cabbage Prevents Chronic Disease

Cabbage is a less-hailed vegetable, since it is often overshadowed by vegetables such as kale and spinach. That being said, cabbage boasts some great benefits nonetheless.

How Cabbage Prevents Cancer

  • Cabbage, especially red cabbage, may be an excellent resource for the prevention of cancer. All types of cabbage contain high levels of vitamin C, kaempferol, and quercetin–potent antioxidants. (2) Antioxidants protect our cells from DNA damage that can lead to cancer by neutralizing the threat of free radicals.
    • In a study on types of cabbage and their respective antioxidant capacity, red cabbage came out significantly higher than other types. Red cabbage also contains a set of antioxidants called anthocyanins that gave it its red color. (2) This class of antioxidants has been shown to have strong anti-cancer effects in several animal studies.

How Cabbage Prevents Cardiovascular Disease

Cruciferous vegetable consumption is associated with a reduced risk of cardiovascular disease. (5)

Chronic inflammation increases your risk of heart attack and stroke. Cabbage has long been consumed for its anti-inflammatory properties. (3)

    • Anthocyanins grant cabbage its anti-inflammatory capacity. Research, although early, is promising about anthocyanin’s ability to reduce your risk of heart disease. (4)

Cabbage can also help to lower cholesterol levels through the activity of two compounds: soluble fiber and phytosterols. (6,7) Soluble fiber clumps together and picks up bad LDL cholesterol in the intestine before it can be absorbed into the blood. 1.3 grams of phytosterols are recommended for reducing bad cholesterol levels, and cabbage is one of the best vegetable sources. (8)

How Cabbage Prevents Diabetes

Cabbage is an excellent resource for the prevention of diabetes. It is low in calories and sugars, and it’s a filling a source of fiber. By keeping blood sugars regulated, you can lower your risk of developing diabetes.

  • Cruciferous vegetable consumption is directly linked to a reduced risk of diabetes. (9)

Animal studies on diabetes have shown promising results for dietary intervention with red cabbage and kimchi (fermented cabbage). Both forms of cabbage have been shown to possess several anti-diabetic effects. However, further research must be done to confirm these initial findings. (10)

Cabbage Promotes a Number of Health Benefits

How Cabbage Promotes Digestion

Cabbage’s high water content and fiber make it a useful resource for maintaining digestive health. (11) A large portion of the fiber in cabbage is soluble fiber. Soluble fibers are a food source for your gut microbiome, allowing the good bacteria to flourish and promote proper nutrient absorption. (12)

How Cabbage Promotes Skin Health

The high water content in cabbage helps keep your skin hydrated. About 20% of your daily water consumption comes from food, and it is best to consume food with high water concentrations. Cabbage is also an excellent source of vitamin C, which protects your skin from environmental damage, like damage from UV radiation. (13)

How Cabbage Promotes Immune Health

Vitamin C is not only beneficial for skin health, but also for promoting our immune system. Vitamin C supports many reactions carried out by our immune system. Vitamin C helps us fight off foreign pathogens and remain healthy. (14)

How Cabbage Promotes Bone Health

Vitamin K is extremely important for bone health. Deficiencies in vitamin K lead to increased risk of osteoporosis and fracture. (15) Just one cup of cabbage contains 85% of your vitamin K intake!

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