Cabbage is a leafy green, red (purple), or white (pale green) biennial plant grown as an annual vegetable crop for its dense leaved heads. Brussels sprouts (var. gemmifera); and savoy cabbage (var. sabauda). Brassica rapa is commonly named Chinese, celery or napa cabbage and has many of the same uses.[1] Cabbage is high in nutritional value. Cabbages are prepared in many different ways for eating; they can be pickled, fermented (for dishes such as sauerkraut), steamed, stewed, sautéed, braised, or eaten raw. Cabbage is a good source of vitamin K, vitamin C, and dietary fiber. [2]
Nutritional Value of Cabbage
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Nutritional value per 100 g (3.5 oz) | |
---|---|
Energy | 103 kJ (25 kcal) |
Carbohydrates
|
5.8 g
|
Sugars | 3.2 g |
Dietary fiber | 2.5 g |
Fat
|
0.1 g
|
Protein
|
1.28 g
|
Vitamins | Quantity%DV† |
Thiamine (B1) |
5%
0.061 mg |
Riboflavin (B2) |
3%
0.040 mg |
Niacin (B3) |
2%
0.234 mg |
Pantothenic acid (B5) |
4%
0.212 mg |
Vitamin B6 |
10%
0.124 mg |
Folate (B9) |
11%
43 μg |
Vitamin C |
44%
36.6 mg |
Vitamin K |
72%
76 μg |
Minerals | Quantity%DV† |
Calcium |
4%
40 mg |
Iron |
4%
0.47 mg |
Magnesium |
3%
12 mg |
Manganese |
8%
0.16 mg |
Phosphorus |
4%
26 mg |
Potassium |
4%
170 mg |
Sodium |
1%
18 mg |
Zinc |
2%
0.18 mg |
Other constituents | Quantity |
Fluoride | 1 µg |
†Percentages are roughly approximated using US recommendations for adults. [rx] Source: USDA Nutrient Database |
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Health Benefits of Cabbage
Did you know that the inexpensive and widely used cabbage can practically work miracles? Let’s take the look at the best ones
- Antioxidant Agent – Cabbage acts as a good detoxifier too, meaning that it purifies the blood and removes toxins, primarily free radicals and uric acid which are the main causes of rheumatism, gout, arthritis, renal calculi, skin diseases, and eczema. This detoxifying effect of cabbage is due to the high content of vitamin C and sulfur in it.
- Anti-inflammatory Agent – Cabbage is known to accumulate a build-up of cadmium-binding complexes in its leaves and one of the main components of that is glutamine. Glutamine is a strong anti-inflammatory agent, so consuming it can reduce the effects of many types of inflammation, irritation, allergies, joint pain, fever, and various skin disorders.
- Prevents Cancer – One of the most celebrated health benefits of cabbage is its powerful antioxidant quality. [4] This means that cabbage and other similar vegetables scavenge free radicals from the body, which can be detrimental to overall health and are major contributors to cancer and heart diseases. Red cabbage also has a number of anti-cancer compounds, like lupeol, sinigrin, and sulforaphane (glucosinolates derived isothiocyanate), which are known to stimulate enzyme activity and inhibit the growth of tumors that lead to cancer. One study, performed primarily on Chinese women, showed a significant reduction in breast cancer when cruciferous vegetables like cabbage were regularly added to their diet. [5]Supports the Digestive TractCabbage is very rich in fiber and glucosinolates, which is the main health benefit of roughage. This helps the body retain water and it maintains the bulkiness of the food as it moves through the bowels. Thus, it is a good remedy for constipation and other problems related to digestion.
- Regulates Heart Health & Cholesterol – By binding the bile acids, it helps to lower your total LDL cholesterol levels. Cabbage is also rich in polyphenols, which reduces the risk of cardiovascular diseases by reducing blood pressure and preventing platelet build-up.
- Protects from Radiation Therapy – Cabbage has a rare compound called 3,3′-diindolylmethane (DIM), which has been shown to prevent the risks associated with radiation therapy. It helps in ensuring that the red and white blood cells and the platelet count remain existent, which is often not the case during radiation therapy. Therefore, DIM is also favored for use during cancer treatment in order to protect healthy tissue.
- Skin Care & Vitamin C – As mentioned already, cabbage is rich in antioxidants, including vitamin C, anthocyanins, and sulfur, since it is a cruciferous vegetable. Antioxidants play a major role in skin health and the general toning and improvement of the body in response to the aging process. [6] Free radicals can be an underlying cause of wrinkles, skin discoloration, spots, and many other conditions. Therefore, the antioxidants you get by eating cabbage can cause a turn-around in your aging processes, leaving you feeling and looking healthy and young. It also helps in preventing the onset of acne.
- Weight Loss – Cabbage is frequently recommended for people who want to lose weight in a healthy way. Since cabbage is packed with many beneficial vitamins, minerals, and other nutrients, it is a healthy dietary option for people to eat and is quite filling since it has high levels of fiber, which add bulk to the bowels. It is also low in calories, amounting to only 33 calories in a cup of cooked cabbage. Therefore, people can go on the popular “cabbage soup” diet, and eat plenty of food to stay healthy, without gaining excess weight!
- Prevents Cataract – Cabbage is a rich source of beta-carotene, 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. [7] [8]
- Prevents Prostate Cancer – Beta-carotene has been positively linked to reduced chances of prostate cancer, which is an extra bonus on top of other anti-carcinogenic effects of cabbage! [9]
- Improves Brain Health – Let’s not forget that cabbage is very powerful brain food! The presence of vitamin K and anthocyanins within cabbage can give a strong boost to mental function and concentration. Vitamin K is essential for the production of sphingolipids, the myelin sheath around nerves. This wrapping is what protects nerves from damage and decay. Therefore, consuming vitamin K can improve your defense against neural degeneration, Parkinson’s and Alzheimer’s disease, and dementia.
- Improves Bones – Cabbage, as well as all cruciferous vegetables, are great sources of minerals, like calcium, magnesium, and potassium. These three essential minerals are integral in the protection of bones from degradation and the onset of conditions like osteoporosis and general bone weakening.
- Regulates Blood Pressure – The presence of potassium in cabbage also makes it a wonderful way to protect yourself from elevated blood pressure, which increases the risk of heart attack and stroke. [10] Potassium is a vasodilator, which means that it opens up the blood vessels and eases the flow of blood, so it isn’t being forced in a stress-inducing way through constricted arteries and veins. Overall, cabbage is a great shield against many types of dangerous conditions!
- Reduces Muscle Aches – When certain bacteria ferment the sugars in cabbage during the preparation of sauerkraut, lactic acid is released. [11] It isn’t the easiest compound to find in a diet, but it has been shown to reduce muscle soreness and aches, so in some small way, cabbage can help in general pain relief and muscle soreness, depending on how it is prepared.
- Speeds-up Healing – Cabbage is rich in sulfur, which is a very useful nutrient as it fights infections. A deficiency of sulfur can result in microbial infections and a greatly reduced healing speed. It also reduces the frequency and severity of ulcers. This is the most commonly used type. It has smooth leaves packed tightly and a round shape resembling a large ball. It is also sometimes called Dutch white.
- Red Cabbage – Red cabbage, more commonly known as purple cabbage, is a colorful variety from the brassica family. This variety is denser than the green one and has a slight peppery flavor. It is more nutritious than the green variety and is also available in smaller varieties.
- Savoy Cabbage – This is a large ball-shaped cabbage having loose, darker outer leaves varying from smooth to curly. Its wrinkly leaves are great when wrapped around different fillings. This cabbage’s color varies from light green to bluish-green.
- Lombok/Bok Choy – Also known as Chinese cabbage, this variety is basically oval-shaped with crinkly leaves having white veins. It is pale green in color and available in a ‘baby wombok’ size.
- Cabbage Nutrition Facts USDA Chart – Here is the detailed information about the nutritional value of cabbage -ow that we know the cabbage nutritional value, let’s look into what are the health benefits of cabbage. One serving or one cup of cabbage provides a person with 91.7 percent of the daily required value of Vitamin K and 50.3 percent of the daily required value of the Vitamin C. Vitamin B6, manganese, folate, vitamin B2, and B1, potassium, calcium, magnesium and Vitamin A are abundantly found in cabbage. It also consists of small amounts of zinc, manganese, and iron. Cabbage health benefits simply cannot be ignored!
- Cabbage Benefits For Skin – Leafy greens are considered great for skin, and cabbage is no exception. Cabbage contains ‘indole-3-carbonize’ which is a powerful antioxidant. It is responsible for detoxifying your liver. This is beneficial for the skin as well because it removes the toxins, which is accumulated in the blood, causes dull and blemished skin. Thus, the skin benefits of eating cabbage are many.
- Anti-Aging Benefits – Regular consumption of cabbage along with other cruciferous vegetables can provide anti-aging benefits to the skin. The rich amount of Vitamin C in this vegetable keeps the skin youthful and delays the aging process. Moreover, Vitamin A in cabbage juice works together with Vitamin D to make your skin clear and healthy. It also avoids the destruction of skin cells due to ultraviolet rays.
- Healing Properties – Cabbage has excellent skin healing properties. When used as a poultice, cabbage is effective in curing skin eruptions such as eczema, psoriasis, acne, rashes, insect bites, leg ulcers, and wounds. It helps cure arthritis as well. You can prepare the poultice by grating or processing some cabbage in a blender. Wrap the content mixed with some water in a cloth. Place it on the affected area for about 15 minutes. You can also crush the leaves and apply them directly to the affected areas. Regular application of this poultice, as well as eating cabbage, can help you heal faster.
- Provides Flawless Skin – It is appreciable for its beautifying effects, and it also has a role in promoting healthy skin. If you are suffering from pimples or other skin irritations, cabbage can be the solution. All you need to do is to steam the upper leaves of cabbage and remove all the veins. Compress the leaves between a linen cloth and cotton to make them smooth and soft. Place the compress on the affected area overnight and experience spotless skin the next morning.
- Vitamin E Improves Skin Complexion – Its juice is also excellent for improving complexion. It has potassium in it which is instrumental in purifying your body and skin. The high levels of Vitamin A rejuvenate your tissues while sulfur helps in fighting the infection. Vitamin E is often used as an ingredient in skin care products and supplements. The ultimate result is glowing and fairer skin.
- Sulfur Prevents Acne – Sulfur is considered as ‘Nature’s beauty mineral’. Because of its drying effect, it plays an important role in drying acne and breakouts. Moreover, it is vital for the synthesis of keratin, a protein substance that is essential for healthy hair, nails, and skin. It also helps in cleansing your blood and removing bacteria and toxins from your body.
- Cleansing Property – One of the best skin benefits of cabbage is that its juice is extremely effective in cleansing your body as cabbages are abundant in Vitamin C. If you are suffering from acne, drinking cabbage juice can help in clearing it up. Cabbage juice can also heal infected gums caused by gingivitis.
- Stimulates Hair Growth – Just like other green vegetables, cabbage has a high content of Vitamin A. Vitamin A is an antioxidant that stimulates hair growth. Applying a mixture of boiled cabbage and freshly squeezed lemon juice on the scalp can facilitate hair growth. Mash ½ cup boiled cabbage and 1/8 cup fresh lemon juice in a blender to form a thick paste. Massage this mixture on your scalp, leave it for 30 minutes and then shampoo and condition your hair as usual. This can be done twice a week.
- Smooth And Healthy Hair – Cabbage nourishes your hair, thus providing you with silky, shining hair. Apply its juice on your scalp and the roots of your hair. Shampoo your hair after an hour. This will make your hair smooth and silky.
- Prevents Hair Loss – Raw cabbage and cucumber juices are rich in silicon and sulfur, two vital minerals that stimulate hair growth and prevent hair loss. Apply a mixture of 30 ml cabbage juice and 30 ml cucumber juice on your scalp and hair roots, massage thoroughly for 10-15 minutes before going to bed and wash off the next morning. This should be done thrice a week for maximum benefits.
- Conditions Dry Hair – Eating raw cabbage or making it in juice form is also beneficial for dry hair as it makes it soft and shiny. Try drinking a mixture of 80 ml of raw carrot and cucumber juice and 40 ml of raw cabbage juice to get healthy and beautiful hair.
- Helps Prevent Cancer – There are many properties in cabbage that help fight cancer-causing cells. These ingredients include diindolylmethane (DIM), sinigrin, lupeol, sulforaphane and indole 3 – carbinol (I3C). The sulforaphane and the I3C compounds are known to increase anti-cancer effects.
- Immunity Booster – It has a very high content of Vitamin C. Thus cabbage helps in strengthening one’s immunity system and also assists in curbing free radicals.
- Anti-inflammatory Properties – It is also very rich in amino acids which help fight inflammation.
- Eliminates The Risk of Cataract – The beta-carotene content in cabbage helps in prevention of macular degeneration of the eyes and thus, keeps cataract at bay.
- Reduces Risk Of Alzheimer’s Disease – The latest research states that consuming cabbage, especially the red ones, can prevent Alzheimer’s. Vitamin K that is widely found in cabbage is responsible for this.
- Cabbage For Ulcers – Peptic or stomach ulcers is healed by eating cabbage. Its juice has anti-ulcer properties owing to its high content of glutamine.
- Cabbage Benefits Weight Loss -It is considered to be the best dish for those who constantly watch their weight. So, how many calories in cabbage? Well, an entire cup of cooked cabbage contains merely 33 calories. Thus, a cabbage soup diet would mean endless bowls with absolutely no weight gain.
- Provides Relief From Constipation – Is cabbage good for constipation? Well, proper digestion is facilitated due to the presence of higher amounts of fiber in cabbage. This helps in providing relief from constipation.
- Provides Relief From Sore Muscles – Lactic acid present in it is known to provide effective relief from sore muscles.
- Encourages Proper Digestion – Dietary fiber is essential for the proper digestion of food and Chinese cabbage contains a lot of that. When you eat this veggie, you consume enough of this nutrient and develop bulk inside your digestive tract. It eventually accelerates your digestion by removing unnecessary materials from our body.
- Maintains Cardiovascular Health – Including Chinese cabbage or bok choy in your diet can be extremely beneficial for your heart. It is because the vegetable is full of two most important minerals – calcium and potassium, which can regulate the blood pressure levels efficiently. The amount of sodium present in it is also quite low, which is good for maintaining the health of the cardiac system.
- Is Cabbage Good For Diabetics – Yes, absolutely! Potassium present in bok choy not only helps in treating hypertension, but it also takes part in keeping your blood sugar level under control. The mineral can also stimulate our mental well-being by relieving tension, stress, and anxiety.
- For Strong Bones And Teeth – Chinese cabbage keeps your bones and teeth strong with the help of calcium and vitamin K present in it. Besides, calcium is good for upkeeping the standard functionalities of the muscles and nerves. Conversely, vitamin k can facilitate the clotting of blood, thereby preventing hemorrhage.
- Rich In Antioxidants – Like many other leafy green vegetables, Chinese cabbage is also rich in anti-oxidants. According to nutritionists, only one cup of this vegetable can satisfy almost 50% of the daily intake requirement of vitamin A and vitamin C. Both of these vitamins are crucial for curbing the adverse effects of free radicals on your body and keeping you free from a number of fatal diseases. In other words, you should have this vegetable regularly for conditioning the defense mechanisms of the body.
- Cabbage During Pregnancy – It is a fabulous food for pregnant women. It has been seen that Chinese cabbage can meet the nutritional requirements of would-be mothers easily as it is high in folic acid. From providing nourishment to the fetus during pregnancy to promoting the production of milk during lactation, benefits of this vegetable is truly multifaceted.