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 ).In fact, research has shown that eating more cruciferous vegetables reduces certain blood markers of inflammation ( 8 ).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 ).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. .
13 Healthy Reasons To Eat More 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, 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. .
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. .
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. .
Negative Effects of Cabbage
However, eating large quantities of cabbage can cause negative side effects, such as flatulence, diarrhea, medication interactions and hypothyroidism.Other symptoms associated with flatulence that may result after eating cabbage include belching, abdominal discomfort and bloating.Green cabbage contains 5.8 grams of fiber per 1-cup serving, reports Michigan State University.Additionally, individuals undergoing cancer treatment may need to avoid eating cabbage, as this vegetable can exacerbate diarrhea often caused by chemotherapy. .
Sauteed Cabbage
I realize that Sautéed Cabbage isn’t the sort of recipe that’s known to elicit romantic gushing, but this 20-minute side dish is love at first bite.Tender and caramelized with obsessively tasty brown bits, you’ll be twirling this cabbage on your fork, nibbling it right out of the pan, and wondering when it was that you became the sort of person who is this enthusiastic about a vegetable.), raw cabbage is fairly ho-hum and usually serves as a vehicle for greater goods (ahem, dressing).Add a bit of olive oil, butter, heat, and a surprise final ingredient, and the cabbage is transformed into something I would serve to the best of company.1 small head weighs about 2 ½ pounds and will yield just the right amount for four to six people, depending upon how much everyone loves vegetables.1 small head weighs about 2 ½ pounds and will yield just the right amount for four to six people, depending upon how much everyone loves vegetables.Just ½ tablespoon will completely transform this sautéed cabbage and bring it to life.One of my favorite parts about cooking is learning about how simple changes—like adding vinegar to sautéed cabbage—can transform a dish from something good enough to something truly special.Start to finish, this Sautéed Cabbage takes 15 minutes, and much of the cooking is fairly hands-free.To prepare the cabbage for frying, cut it in half from its top down through its core.Place the cut-side down on your cutting board, then slice it as thinly as possible around the core so that you have fine ribbons.Add the butter and olive oil to a fairly large, deep sauté pan.The cabbage will take up a lot of room and barely fit at first, but it will cook down fairly quickly.Add 1 thinly sliced yellow onion to the pan with the cabbage.Add 1 thinly sliced yellow onion to the pan with the cabbage.Add 6 strips of uncooked bacon to your pan before adding the cabbage.Once the bacon is almost crispy (about 3 minutes), add the cabbage, and sauté according to the recipe directions.Add 6 strips of uncooked bacon to your pan before adding the cabbage.Once the bacon is almost crispy (about 3 minutes), add the cabbage, and sauté according to the recipe directions. .
What Are the Health Benefits of Red Cabbage Vs. Green Cabbage?
Beta-carotene is an antioxidant that can also be converted into the vitamin A you need for vision and to keep your skin and immune system healthy.One cup of chopped red cabbage has 33 percent of the recommended daily intake of vitamin A.Vitamin K is named after the German word “koagulation” because it must be available for blood to coagulate, or clot.Vitamin C’s value as an antioxidant comes from its strong ability to neutralize a variety of free radicals, but if you want the maximum benefit, you need to consume the recommended daily amount.Vitamin C is also needed for the production of collagen, which strengthens skin and helps heal wounds. .
Healthy Secrets About Cabbage You Never Knew — Eat This Not That
Cabbage, the unassuming vegetable that plays a supporting role in many dishes, is actually full of rich history and captivating facts.In the health realm, cabbage also has a reputation as being a tasty whole food that is packed with a staggering amount of vitamins and nutrients.According to an article from The University of Arizona's College of Agriculture and Life Sciences, green cabbage is one of the oldest known vegetables and is believed to have originated in Southern Europe, England, and Denmark 4,000 years ago.Here it was revered by ancient Greeks and Romans who lauded the cruciferous vegetable for its healing medicinal properties.Even though all types of cabbage are full of vitamins and nutrients, the red variety may take home the gold in the health department.Red cabbage, the crunchy vegetable that is often found in salads and heaped onto fish tacos, may be able to add another job to its resume—pH indicator.According to scientific research, red cabbage's anthocyanins change color based on how acidic something it comes into contact with is.Napa cabbage, the crunchy, leafy vegetable that is often found in soups and stir-fries, is high in soluble and insoluble dietary fiber which both have a plethora of health benefits.He found that these leaves kept him cool during those hot summer months spent playing ball in a wool uniform. .
