However, the purple variety is richer in beneficial plant compounds that have been linked to health benefits, such as stronger bones and a healthier heart.Moreover, it’s an incredibly versatile vegetable that can be enjoyed raw, cooked, or fermented and added to a variety of dishes.What’s more, purple cabbage is one of the foods that offers the highest levels of antioxidants per unit cost ( 4 ).It’s also a good source of sulforaphane, a sulfur-rich compound that forms when raw cabbage is cut or crushed.Animal studies report that sulforaphane, the beneficial sulfur compound found in many cruciferous vegetables, may be to thank for its anti-inflammatory effects ( 8 ).For instance, adults with arthritis who wrapped their knees in cabbage leaves once per day reported feeling significantly less pain by the end of the 4-week study.Moreover, cabbage leaves appear to reduce breast pain, swelling, and inflammation due to increased milk supply and blood flow during the early postpartum period ( 10 ).This may be due to its content of anthocyanins, which are flavonoid antioxidants that give purple cabbage its characteristic color ( 11 ).May strengthen your bones Purple cabbage contains several bone-benefiting nutrients, including vitamins C and K, as well as smaller amounts of calcium, manganese, and zinc ( 17 ).Purple cabbage is also rich in vitamin K1, offering a little over a quarter of the DV per cup (89 grams) ( 1 ).There’s evidence that both forms of vitamin K play a role in maintaining strong and healthy bones, although more research is needed to pinpoint the specific effects of each ( 19 ).Research links high intakes of cruciferous vegetables, including cabbage, to an 18% lower risk of colon cancer.Moreover, there’s evidence to suggest that the sulforaphane found in purple cabbage and other cruciferous vegetables may help kill cancer cells or prevent them from growing and spreading ( 22 ).Cabbage is also a good source of fiber, which keeps your gut healthy and helps it digest foods more easily.It adds bulk to stools and helps food move through your gut more easily, reducing the risk of constipation ( 26 , 27 ).In turn, these friendly bacteria produce short-chain fatty acids (SCFAs), such as acetate, butyrate, and propionate, which feed the cells of your gut ( 28 ).Research shows that SCFAs may also reduce inflammation and other symptoms of gut disorders, such as Crohn’s disease, irritable bowel syndrome (IBS), and ulcerative colitis ( 28 , 29 ).For instance, it can be steamed and used to make dumpling fillings, or braised with red wine, vinegar, apples, carrots, and beets for a flavorful side dish.Purple cabbage can also be roasted or sautéed with meats or beans, or it can be shredded and used as a nutrient-rich garnish for soups, salads, and warm dishes.It also offers an antioxidant-rich and visually appealing alternative to green cabbage in coleslaw or sauerkraut, or it can be fermented to make kimchi. .
Red Cabbage: Health Benefits, Nutrients per Serving, Preparation
Like most colorful vegetables, it’s highly nutritious, low in fat and calories, and has numerous health benefits.Research also suggests that diets high in cruciferous vegetables like red cabbage may help protect against some types of cancer.Red cabbage may also help with weight loss since it’s low in calories, has a high water content, and is a good source of dietary fiber and other nutrients such as antioxidants.These factors help you feel full without consuming too many calories, making red cabbage a healthy addition to your diet.Red cabbage is a good source of vitamin K and provides small amounts of calcium, magnesium, and zinc, which can help build and maintain healthy bones. .
The health benefits of red cabbage
Discover our full range of health benefit guides or check out some of our best red cabbage recipes, from traditional ways to serve it – such as our cider-braised cabbage wedges – to new twists on this popular vegetable, like our red cabbage & pickled chilli slaw.Nutritional benefits of red cabbage.Traditional braised red cabbage recipes often combine the peppery flavours of cabbage with sweeter ingredients like apples, sugar, cider, port or wine.They have protective antioxidant properties and as a result, there’s a lot of research evaluating just how these compounds benefit our health.Brassica vegetables are especially rich in anthocyanins as well as other antioxidant nutrients like vitamins C, E and the carotenoids.Being rich in compounds like sulforaphane and anthocyanins puts red cabbage in a strong position if you’re considering a brassica vegetable to add to your diet.Including red cabbage in your diet may support gut wellness.The fibre in cabbage is also a prebiotic , which means it’s the type of fibre that acts as a fuel source for the beneficial bacteria that live in the gut.Read more from the NHS about allergic reactions.If you have a thyroid issue, you may be advised to minimise the amount of brassica vegetables you eat.If you are on blood-thinning medication such as warfarin, your GP or registered dietitian may suggest you monitor the vitamin K foods (like cabbage) in your diet to ensure you eat similar amounts consistently.How to buy the best red cabbage.Healthy red cabbage recipes.Discover our top-rated healthy red cabbage recipes in our collection.All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. .
9 Impressive Benefits of Red Cabbage
by John Staughton (BASc, BFA) last updated - Medically reviewed by Vanessa Voltolina (MS, RD) ✓ Evidence Based.Also known as purple cabbage or red kraut, it is a member of the Brassicaceae family and can be found throughout Northern Europe, America, and parts of China.One of the main reasons why red cabbage is such a popular vegetable is the wealth of phytochemicals, antioxidants, nutrients, vitamins, and minerals.Dr. Jagdish Singh, et al., published a report in the Scientia Horticulturae Journal, which states that the high levels of antioxidants including anthocyanins and indoles, in red cabbage, may make it extremely important as a preventative measure.Red cabbage is known to be very low in calories, but potentially high in dietary fiber (and, as mentioned, has a wealth of important vitamins and minerals).Basically, this means that it gives you more bang for your buck, in terms of weight loss, leaving you feeling full and taking care of your nutritional needs.Antioxidants can help keep your skin fresh, tight, and flexible, reducing wrinkles and age spots.Vitamin A helps keep the eyesight healthy and can prevent macular degeneration and cataract formation.This specific amino acid is connected with reducing the inflammation and pain associated with ulcers in the gastrointestinal system.It can stimulate the activity of white blood cells, which form the first line of defense for the immune system.A 2018 research study published in the European Journal of Medicinal Plants indicates that red cabbage showed evidence of antioxidant and anticholinesterase properties.The possibly high concentrations of certain essential minerals make red cabbage excellent veggies for healthy bone growth and development. .
What Are the Benefits of Eating Red Cabbage?
Insoluble fiber from red cabbage helps prevent constipation and lowers the risk of developing diverticular disease.As an antioxidant, vitamin C fights inflammation and protects cells from damage that leads to chronic health conditions, such as heart disease.Vitamin C also strengthens the immune system by stimulating the production of white blood cells that fight invading bacteria and infections.One cup of red cabbage contains 33 percent of the recommended daily intake of vitamin A, but the total is delivered in three different forms: beta-carotene, lutein and zeaxanthin.Red cabbage belongs to the cruciferous, or Brassica, family that includes broccoli, turnips and Brussels sprouts.In April 2012, Vanderbilt University Medical Center released research results showing that breast cancer survivors who ate more cruciferous vegetables reduced their risk of dying by 62 percent. .
Superfood Spotlight: Red Cabbage
Red cabbage is a dark purplish/red, cruciferous veggie that is tasty raw, cooked, or fermented #ProbioticsGalore!It’s also known as purple cabbage, red kraut, or even blue kraut (after being prepared with heat).In comparison to green cabbage, red cabbage contains 10x more vitamins, cancer-fighting flavonoids, and a winning amount of antioxidants which improve eye, teeth, bone, & immune health.Enjoy cabbage raw on a fresh summer salad, braised with a savory protein source, simply steamed + salted, or fermented to receive the gut-healing nutrients from the live probiotics! .
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. .
Health benefits of red cabbage
Red cabbage has been declared the new kale, the new avocado, the new quinoa… Basically, the new food item that we’ll be adding to every recipe in a bid to reap the multitude of health benefits it offers.Vitamin C is essential to the body – it boosts collagen production to support muscles, connective tissue and healing, strengthens the immune system by boosting white blood cell production, and is an effective antioxidant, fighting inflamation, heart disease and more.One portion of red cabbage contains 33% of the recommended daily intake of vitamin A, essential for protecting eye health and vision as we age.Red cabbage is full of sulphur, which the body uses to produce keratin – the protein responsible for strong, healthy hair, skin and nails.Red cabbage has been proven to contain lupeol, sinigrin and sulforaphane, compounds which help to stimulate enzyme activity in the body that inhibits tumour growth.The amino acid glutamine, found in high concentrations in red cabbage juice, has long been used as an anti-inflammatory for treating stomach ulcers. .
Wonder benefits of eating purple cabbage
Purple cabbage contains comparatively more nutrients and fewer calories that makes it an ideal vegetable for people aiming for weight loss.This red vegetable is the powerhouse of dietary fibers, good quality carbohydrates, potassium, plenty of vitamins and other essential minerals.Apart from these, consuming purple cabbage also has innumerable health benefits, some of which are listed below.Purple cabbage is low in calories and high in dietary fiber, thus, it effectively aids in the digestion process.This helps in preventing hunger pangs and food cravings, helping in weight loss.Regular consumption of red cabbage can benefit people having high blood pressure.Vitamin A helps in improving your eyesight as well.Eating raw cabbage can help in strengthening your bones, and preventing joint pain and inflammation. .