One cup (89 grams) of chopped, raw, purple cabbage contains the following nutrients ( 1 ): Calories: 28.Summary Purple cabbage is a great source of beneficial plant compounds and.One test-tube study using an artificial model of the human gut found that certain varieties of purple cabbage reduced markers of gut inflammation by 22–40% ( 7 ).Animal studies report that sulforaphane, the beneficial sulfur compound found in many cruciferous vegetables, may be to thank for its anti-inflammatory effects ( 8 ).Summary Purple cabbage may help fight inflammation and reduce accompanying.Summary Purple cabbage is a rich source of anthocyanins, which are beneficial.plant compounds that may reduce your risk of heart disease.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 ).For instance, 1 cup (89 grams) of raw purple cabbage contains around 56% of the DV for vitamin C, which plays a role in bone formation and helps protect your bone cells from damage ( 1 , 18 ).Purple cabbage is also rich in vitamin K1, offering a little over a quarter of the DV per cup (89 grams) ( 1 ).Vitamin K1 is mostly found in plant foods, such as leafy greens and cruciferous vegetables.Summary Purple cabbage is rich in vitamins C and K1, both of which are.Purple cabbage.May protect against certain cancers Purple cabbage may help protect against certain types of cancers, though more research in humans is needed.Research links high intakes of cruciferous vegetables, including cabbage, to an 18% lower risk of colon cancer.Diets rich in cruciferous vegetables have also been linked to a lower risk of breast cancer ( 20 , 21 ).Anthocyanins are found in red, blue, and purple fruits and vegetables, including purple cabbage ( 23 ).There’s evidence that cabbage may lower inflammation in the gut and reduce intestinal mucositis — a condition in which lesions develop in the gut, often as a side effect of cancer treatment ( 7 , 24, 25).The remaining 30% is soluble fiber, which provides food for the beneficial bacteria living in your gut.Summary Purple cabbage may help boost your gut health by reducing. .
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
Red cabbage belongs to the brassica group of vegetables, along with brussels sprouts and kale.Lightly braising cabbage helps release beneficial carotenoids, adding whole fruit like apples naturally sweetens the dish, but be aware that when you add ingredients like sugar or certain types of alcohol you’ll be increasing free sugars, the type we are advised to cut back on.Anthocyanins give purple-coloured fruits and vegetables, including red cabbage, their beautiful colour.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.2019 study indicates growing evidence that anthocyanins play a positive role in cardiovascular health and that those who eat foods rich in them (like red cabbage) have a lower risk of heart attacks and heart-disease-related death.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.Although safe for most, it is possible to be allergic to cabbage because of cross reactivity or ‘pollen food syndrome’, which also includes plants such as aubergine, beetroot, celery and peppers.A mild reaction may include symptoms such as itching mouth or tongue, sneezing or a runny nose.However, it’s worth bearing in mind that you would need to eat a reasonable amount on a consistent basis for this to be an issue.Cabbage is a high-fibre food, which for most of us is highly beneficial – it supports the digestive process and provides a fuel source for the healthy bacteria that reside in our gut.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.It’s okay if there is a little tear or mark, as normally the first few outer leaves are thrown away before eating, but don’t buy any red cabbage that has large cuts in it, is black or going mouldy or soggy.She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC).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. .
Top 10 red cabbage recipes
We’ve put together some red cabbage recipe ideas for you, from festive side dishes to standalone meals, plus the health benefits of red cabbage .Avoid any that have puffy leaves or outer layers removed.Lock in the colour by adding a touch of vinegar when cooking red cabbage in water.Don’t be too heavy-handed with red cabbage.Serve this festive pickled red cabbage with cold cuts and sausage rolls on Boxing Day and beyond.It also makes a fantastic side dish for Christmas Day.This low-fat Christmas side dish is the perfect sweet-savoury combination.Is red cabbage a must for you during the festive season? .
How to Make Easy Pickled Red Cabbage
Breaking down the basics of how to add delicious and tangy crunch to your life with this guide to easy Pickled Red Cabbage!That is until I moved to San Antonio for a while and fell in love with the pickled cabbages found on some of the best tacos in town.So in the name of swaying all you other pickle-haters out of the dark side, today I’m breaking down the basics of easy Pickled Red Cabbage.I use sugar, garlic, salt, and pepper, but feel free to throw in your favorite dried herbs or spices!You’ll just shred the cabbage, mix it together with our brine (a combination of vinegar, water, sugar, garlic, salt, and pepper), then let it sit for at least 2 hours. .
Pickled Red Cabbage
This recipe isn’t the sweet variety of pickled cabbage (like you’d find jarred in the grocery store).The slicing of the cabbage and mixing of the pickling juice isn’t the time-consuming part though.It features quinoa, baby kale, boiled carrots and Roasted Delicata Squash.It adds a lovely, bright contrast to sweet flavors in dishes like the grain bowl above.Alternatively, you can use a food processor to make quick work of it but you will still need to remove the stem.The garlic and bay leaf add to the flavor of this dish, but you won’t eat them.Mix it up a bit so that all the cabbage touches the pickling mixture at least briefly.We were so excited about the Pickled Red Cabbage that we forgot to snap a photo before eating half of one of the jars!As the mixture stands, the cabbage will soften, turn completely purply-red and the liquid will increase.It’s tangy and bright, a nice contrast to German wurst sausages, for instance. .
Can My Dog Eat Red Cabbage?
Red cabbage is safe for your dog to eat and is a healthy source of fiber as well as vitamins K and C. These vitamins help fight disease as well as support your dog’s digestion and immune system.Too much cabbage can cause gas or suppress the functioning of the thyroid gland, so feed your dog this vegetable in moderation. .
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! .