While it may look a lot like lettuce, it actually belongs to the Brassica genus of vegetables, which includes broccoli, cauliflower and kale (1).It comes in a variety of shapes and colors, including red, purple, white and green, and its leaves can be either crinkled or smooth.This vegetable has been grown around the world for thousands of years and can be found in a variety of dishes, including sauerkraut, kimchi and coleslaw.As you can see in the list above, it is rich in vitamin B6 and folate, both of which are essential for many important processes in the body, including energy metabolism and the normal functioning of the nervous system.In addition, cabbage is high in fiber and contains powerful antioxidants, including polyphenols and sulfur compounds (2).Cabbage is especially high in vitamin C, a potent antioxidant that may protect against heart disease, certain cancers and vision loss ( 3 , 4 , 5 ).Collagen gives structure and flexibility to the skin and is critical for the proper functioning of the bones, muscles and blood vessels ( 12 ).Vitamin C works to protect the body from damage caused by free radicals, which has been associated with many chronic diseases, including cancer ( 14 ).In fact, a recent analysis of 21 studies found that the risk of lung cancer decreased by 7% for each daily 100-mg increase in vitamin C intake ( 17 ).However, this study was limited because it could not determine whether the decreased risk of lung cancer was caused by vitamin C or other compounds found in fruits and vegetables.One cup (89 grams) of chopped red cabbage packs in 85% of the recommended intake for vitamin C, which is the same amount found in a small orange (21).Insoluble fiber helps keep the digestive system healthy by adding bulk to stools and promoting regular bowel movements ( 22 ).These bacteria perform important functions like protecting the immune system and producing critical nutrients like vitamins K2 and B12 ( 24 , 25 ).May Help Keep Your Heart Healthy Red cabbage contains powerful compounds called anthocyanins.Many studies have found a link between eating foods rich in this pigment and a reduced risk of heart disease ( 26 ).In a study including 93,600 women, researchers found that those with a higher intake of anthocyanin-rich foods had a much lower risk of a heart attack ( 27 ).It found that increasing flavonoid intake by 10 mg per day was associated with a 5% lower risk of heart disease (28).Increasing your intake of dietary anthocyanins has also been shown to reduce blood pressure and the risk of coronary artery disease ( 29 , 30 ).Inflammation is known to play a major role in the development of heart disease, and anthocyanins’ protective effect against it is likely due to their anti-inflammatory qualities.However, recent evidence suggests that increasing your dietary potassium is just as important for lowering blood pressure (33).One of its main jobs is to help regulate blood pressure by counteracting the effects of sodium in the body (34).Eating more potassium-rich cabbage is a delicious way to lower high blood pressure and may help keep it within a healthy range (33).A large analysis of 67 studies showed that when people ate 2–10 grams of soluble fiber per day, they experienced a small, yet significant, decrease in LDL cholesterol levels of roughly 2.2 mg per deciliter ( 38 ).Increasing phytosterol intake by 1 gram per day has been found to reduce LDL cholesterol concentrations by as much as 5% ( 40 ).Cabbage is a terrific source of vitamin K1, delivering 85% of the recommended daily amount in a single cup (89 grams) (2).Without vitamin K, the blood would lose its ability to clot properly, increasing the risk of excessive bleeding.It can be eaten raw or cooked and added to a wide variety of dishes like salads, soups, stews and slaws.No matter how you prepare cabbage, adding this cruciferous vegetable to your plate is a tasty way to benefit your health. .

Cabbage: Health benefits, facts, research

Many studies have suggested that increasing consumption of plant-based foods like cabbage decreases the risk of diabetes, obesity, heart disease, and overall mortality.A compound found in cabbage and other cruciferous vegetables known as 3,3′-diindolylmethane (DIM) has been shown to increase short-term survival rates in some animal studies on radiation.Research over the past 30 years has consistently shown that consuming cruciferous vegetables is associated with a lower risk of cancer.Promising results at the molecular level have been seen with multiple types of cancers, including melanoma, esophageal, prostate, and pancreatic.Researchers have discovered that sulforaphane has the power to inhibit the harmful enzyme histone deacetylase (HDAC), known to be involved in the progression of cancer cells.The ability to stop HDAC enzymes could make sulforaphane-containing foods a potentially powerful part of cancer treatment.The same potent anthocyanins in red cabbage that help protect against cancer have been shown to suppress the inflammation that may lead to cardiovascular disease.Healthy microbes generate an acidic environment to preserve and develop flavor; the enzymes produced in fermentation make vitamins and minerals easier to absorb.Recent studies have shown that dietary fiber may even play a role in regulating the immune system and inflammation, consequently decreasing the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity. .

8 Surprising Health Benefits of Cabbage (You Will Love No.1

Free radicals are notorious for causing the cell mutations responsible for cancer.Eating cabbage protects your body from the damage caused by free radicals.This has numerous health benefits in the body, including reducing the risk of developing certain cancers.It's a great complement to a weight loss eating plan, because of its inherent high fiber, low-calorie balance.One surprising health benefit of cabbage is its ability to keep high blood pressure in check.Research now shows that increasing the intake of Potassium-rich foods is beneficial in lowering HBP.Cabbage is rich in Vitamin K, which is critical in helping blood clot, especially when you're wounded.Sometimes, just a little twist on a classic recipe can give you a luscious meal that will nourish your cells.Because it's high in dietary fiber, it's a perfect meal replacement when you want to eat something light.They bring in loads of vitamins and dietary fiber to this delicious cabbage salad.Adding nuts and seeds is another fun, healthy way to tweak this cabbage salad recipe.Nuts and seeds are full of proteins and healthy fats, bringing a lovely balance to this salad.This is a perfect cabbage salad for weight loss or a meal in a raw eating diet.Hold one quarter in your left hand, and then use a sharp knife or vegetable peeler to shred it.Aim to get nice thin slices, which make the salad easy to chew and aesthetically pleasing.Shredded cabbage, especially in salads, is best served immediately to avoid nutrient loss.Squeeze a lemon or lime on the grated carrot and pear to avoid oxidation (turning brown).Balsamic vinegar enhances the flavor, making this cabbage salad amazingly delicious!Add fruits like pear, apples and raisins instead of adding sugar or honey if you want some sweetness in your salad.Also note that the longer this cabbage salad sits, the more liquid it will release, and the less fresh and crunchy it will be.Now, my dear, next time you pass white cabbage on the veggie aisle, don't dismiss its value. .

12 Proven Health Benefits & Uses of Cabbage

by Meenakshi Nagdeve last updated - Medically reviewed by Vanessa Voltolina (MS, RD) ✓ Evidence Based.From coleslaws, sauerkraut, kimchi, to rolls, you will find delicious recipes across different cultures.Rich in antioxidants, cabbage can help improve brain function, digestion while protecting against skin disorders, and heart diseases.Cabbage is a leafy green, red, or white biennial vegetable that grows annually.It belongs to the group of cole crops, which means that it is closely related to broccoli, cauliflower, and Brussels sprouts.Research published in Clinical Phytoscience suggests that cruciferous vegetables like cabbage have anti-inflammatory properties.Glutamine is a strong anti-inflammatory agent, so consuming it might help in reducing inflammation, irritation, allergies, joint pain, fever, and various skin disorders.A study published in the World Journal of Gastroenterology suggests that fiber, present in cabbage, can help bulk up bowel movements and treat constipation.Rich in fiber and glucosinolates, cabbage may help the body retain water and it might maintain the bulkiness of the food as it moves through the bowels.Since the vegetable is packed with many beneficial vitamins, minerals, and other nutrients, including water and fiber, it is a healthy dietary option for people looking to eat healthier and shedding pounds.Given these beneficial traits, the fad “cabbage soup” diet is often used for those looking to lose weight fast.However, be aware that it may not be nutritionally complete, and should be made a part of a balanced, healthy diet, not the main component!So many people, particularly as they get older, turn to cabbage for its ability to prevent macular degeneration and promote good eye health and delay cataract formation.But emerging research shows that it might do far more than maintain the structural integrity of the brain and the nervous system.The National Spine Health Foundation recommends Vitamin K-rich foods like cabbage to strengthen bones, cartilage, ligaments, and muscles.A study published in the American Journal of Clinical Nutrition found that “Higher anthocyanin intake is associated with lower arterial stiffness and central blood pressure in women.” Simply put, this anthocyanin-rich vegetable might help lower blood pressure levels and prevent heart diseases.The presence of potassium might protect you from elevated blood pressure, which increases the risk of heart attack and stroke.When certain bacteria ferment the sugars in cabbage during the preparation of sauerkraut, lactic acid is released.It isn’t the easiest compound to find in a diet, but it might reduce muscle soreness and aches.So in some small way, it can help in general pain relief and muscle soreness, depending on how it is prepared.A deficiency of sulfur can result in microbial infections and a greatly reduced healing speed.You might find cabbage in almost every avatar across the world, steamed, sauteed, fried, juiced, raw, and fermented.Chilled cabbage leaves are traditionally used by breastfeeding women to relieve breast engorgement and pain.While some studies were inconclusive, others found that the leaves might reduce breast engorgement and increased breastfeeding duration.Aside from these issues, cabbage is one such vegetable that can be added to any number of dishes and still be enjoyed just the same with its amazing health benefits. .

5 Reasons to Eat Cabbage: Health Benefits & More

If you haven’t eaten cabbage in a while, we urge you to look again at this healthy, unsung hero of the vegetable world.Last spring was the first time in 40-plus years of gardening that I did not grow a single cabbage.(Vitamin C to reduce toxins which are the main causes of arthritis, gout, and skin diseases.).Although most any cabbage will work for any use, plant breeders have developed many varieties in many colors and textures.Some are sweet, mild, tender as lettuce; others rock hard and good for shredding or slicing crosswise into thick “steaks” for roasting.If cabbage is properly stored, it can last from 3 weeks to up to 2 months in your refrigerator.I’ve sliced it into soups and salads, shredded it into coleslaws, stir-fried it with onions and apples, fermented it into sauerkraut, stuffed whole cabbages or individual cabbage leaves, steamed it, boiled it, fried it, roasted it, and grilled it.There are only 33 calories in a cup of cooked cabbage, and it is low in fat and high in fiber.Cabbage also helps keep skin looking health, toned, blemish-free and glowing; it’s rich in antioxidants (including vitamin C and beta-carotene).There are also very pretty Savoy varieties with waves of blue-green leaves which are best raw in salads or in a slaw.Large cabbage leaves can replace a tortilla for light and summery wrap sandwiches.Cabbage is, quite literally, the head of the Brassica family (which includes broccoli, cauliflower, Brussels sprouts, turnips, rutabaga, and kale).The cultivated cabbage originated somewhere in Europe more than 2000 years ago, and has become a common staple in cuisines around the world.Its ubiquity in our own markets and on American dinner tables is probably why “cabbage” is also versatile as a figure of speech, with dozens of slang meanings (many of them unprintable here).Use it as a noun (many meanings): We’ve gotta clear all this cabbage off the kitchen table. .

13 Health Benefits of Cabbage

It turns out this humble cruciferous vegetable has such a dense nutritional profile, it should probably grace your plate more often than just once or twice a year.It comes in several varieties—green, red, and savoy—which can be eaten raw* or cooked, thrown in a soup, tossed in a salad or stir fry, topped on fish tacos, or simply just steamed by itself.The inexpensiveness and health benefits of cabbage earned it its nickname “drug of the poor” during the Middle Ages.If you are truly trying to improve your diet, adding this cruciferous vegetable to your meal plan is a good place to start.Its fiber and water content can help to prevent constipation and maintain a healthy digestive tract.Eating cabbage in fermented form (sauerkraut) also gives you a boost of probiotics, one of the best things for a healthy digestive system and gut.Cabbage is frequently recommended to people who want to lose weight since it is packed with so many nutrients and its high fiber content makes it quite filling.Its fiber and nutrients bind with bile acids in the intestine and pass out in the stool, rather than being absorbed into the blood.Anthocyanins, the powerful antioxidants that give red cabbage its vibrant color, have been shown to slow the formation and even kill already-formed cancer cells.Glutamine, an amino acid found in cabbage, is a strong anti-inflammatory agent, helping to reduce joint pain, arthritis, and ease allergies.Reduces the Risk of Heart Disease and Stroke: Researchers have identified nearly twenty different flavonoids and fifteen different phenols in cabbage, all which demonstrate antioxidant activity.Next time you feel sluggish, swap out that cup of afternoon sugary coffee for a serving of cabbage—coleslaw might make the perfect snack!Fun Fact: One cup of shredded raw cabbage contains 190% of the recommended daily amount of vitamin C. .

Cabbage: Health Benefits May Surprise You

Did you know the USDA reports cabbage is the second most economical vegetable, (after potato), on your grocery list?These cruciferous vegetables derived their name from the shape of their flowers, which have 4 petals resembling a cross.This family of vegetables also includes cauliflower, broccoli, bok choy, kale, kohlrabi, collard and mustard greens, and of course, Brussels sprouts.Substitute cabbage, since it has all the health benefits of other cruciferous vegetables, but with a milder flavor.Cabbage is high in carotenoids like lutein, which helps protect your eyes from developing macular degeneration as you age.Traditional methods of steaming or boiling cabbage can extract flavor and nutrients.Use the leaves (cooked or raw) like bread or tortillas to hold sandwich fillings, meat, beans or rice dishes, or bake up delicious stuffed cabbage rolls.The US Department of Agriculture (USDA) has found cabbage to be the 2nd most economical vegetable (potatoes came in 1st).A bag of shredded cabbage will save you time, but usually costs you more than an uncut head and might not keep as long.Notes: Enjoy the sweet mild flavor of cooked cabbage or spice it up with your favorite seasoning!Recipe and fact sheet provided by Oregon State University Extension Service with Healthy Bytes Community Networking Initiative. .

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