According to research, cabbage may help prevent some forms of cancer, especially those that develop in the gastrointestinal tract.
Cabbage is a popular vegetable due to its numerous health advantages. It consequently plays an important role in many cuisines and diets across the world.
Much epidemiological research and interventional trials have demonstrated that this cruciferous vegetable can effectively lower the risk of various forms of cancer and chronic illnesses. Cabbage's impressive advantages stem from its nutritional composition, which includes a diverse range of antioxidants and phytochemicals.
Nutrition facts of cabbage (Per 100-gram raw serving)
| Nutrient | Amount |
|---|---|
| Calories | 25.0 |
| Totalcarbohydrate | 5.8 grams |
| Dietaryfiber | 2.5 grams 10 percent of the Recommended Dietary Allowance (RDA) |
| Sugars | 3.5 grams |
| Protein | 1.5 grams 3 percent of the RDA |
| Vitamin A | 98 International Units 2 percent of the RDA |
| Vitamin C | 40 mg 61 percent of the RDA |
| Vitamin K | 76 µg 95 percent of the RDA |
| Thiamine | 0.1 mg 4 percent of the RDA |
| Vitamin B6 | 0.1 mg 6 percent of the RDA |
| Folate | 43.0 µg 11 percent of the RDA |
| Calcium | 40 mg 4 percent of the RDA |
| Iron | 0.5 mg 3 percent of the RDA |
| Magnesium | 12 mg 3 percent of the RDA |
| Phosphorus | 26 mg 3 percent of the RDA |
| Potassium | 170 mg 5 percent of the RDA |
| Manganese | 0.2 mg 8 percent of the RDA |
21 impressive health benefits of cabbage
- Cancer preventive properties: According to research, cabbage may help prevent some forms of cancer, especially those that develop in the gastrointestinal tract. The high levels of folate, antioxidants, fiber, and anti-inflammatory properties aid in the battle against cancer. Furthermore, your body converts sulfur-containing compounds found in cabbage into cancer-fighting chemicals.
- Glucosinolate
- Cabbage has a high concentration of glucosinolate, which is normally broken down in to indole isothiocyanate compounds during digestion.
- According to the National Cancer Institute, these compounds can work as antioxidants to help prevent cancer by suppressing tumor cell development and migration and eliminating potential cancer cells.
- 3,3'-diindolylmethane
- Studies have indicated that a chemical present in cabbage called 3,3'-diindolylmethane (DIM) can protect against the effects of chemotherapy.
- DIM has anti-cancer properties, and experts anticipate that the usage of this chemical will act as a protective barrier for healthy tissues in the future during cancer therapy.
- Sulforaphane
- Sulforaphane is another compound found in cabbage that has anti-cancer properties. According to researchers, sulforaphane can eliminate the damaging enzyme histone deacetylase (HDAC), which is known to be involved in tumor cell proliferation.
- Apigenin
- Apigenin diminishes tumor growth.
- Anthocyanin
- Anthocyanins decrease cancer cell multiplication and destroy existing cancer cells, limiting new tumor development.
- Glucosinolate
- Ideal for weight loss:
- A cup of boiled cabbage has just 33 calories. It is low in fat and high in fiber.
- Furthermore, cabbage increases excretion and detoxification, which speeds weight reduction and improves liver health.
- Rich in nutrition:
- Even though cabbage is quite low in calories, it has an impressive nutrient profile.
- It contains manganese, dietary fiber, calcium, magnesium, and potassium
- It contains several vitamins, including C, B6, A, K, and E.
- It contains a lot of antioxidants, including flavonoids, zeaxanthin, lutein, choline, and beta-carotene.
- Contains fiber:
- Half a cup of boiled cabbage has 2 grams of fiber.
- Cabbage's high fiber content aids in the relief of gastritis symptoms (inflammation of the stomach wall). It relieves stomach ulcers and irritable bowel syndrome (ulcerative colitis and Crohn's disease).
- Soluble fiber present in cabbage helps the body absorb required nutrients when at rest. At the same time, it restricts the absorption of carbohydrates from the small intestine into the blood, reducing blood sugar swings. This fiber collects bile acids and cholesterol in the intestines, which reduces stomach acidity.
- Insoluble fiber present in cabbage softens the stool, thus keeping the contents of the intestines moving. Insoluble fiber flushes the feared carcinogens, bile acids, and dangerous cholesterol from the body.
- It bulks up the stools, preventing constipation and roughage deficiency.
- Good for diabetics:
- Studies have reported that a cabbage-rich diet may lower your chances of developing type II diabetes due to its high antioxidant and fiber content.
- The fiber in cabbage promotes the sensation of fullness, which aids with portion control, satiety, and weight management and inhibits insulin spikes due to fluctuating sugar levels.
- Cabbage contains betalains, which help reduce blood sugar levels and increase insulin production.
- Loaded with vitamin C:
- Cabbage is loaded with vitamin C, which maintains the health of the skin, blood vessels, bones, and teeth. It can remove free radicals that harm cell tissues and DNA as an antioxidant.
- Consuming vitamin C–rich foods, such as cabbage, can lower the risk of hypertension, heart disease, cancer, and osteoarthritis.
- Cabbage's high vitamin C concentration gives it immunity-boosting benefits. A strong immune system helps you stay healthy by fighting illnesses by destroying dangerous germs and viruses.
- Contains vitamin K:
- Half a cup of raw or boiled cabbage has 68 to 90 percent of the daily required vitamin K.
- Vitamin K is essential for good blood coagulation and bone strength maintenance.
- If you do not get enough vitamin K in your diet, you are more prone to develop osteoporosis or excessive bleeding if you are harmed.
- Heals injuries faster:
- Cabbage has a high concentration of Vitamin K, which is necessary for proper blood clotting and wound healing.
- It is high in vitamins, minerals, and antioxidants, promoting quicker recovery with less discomfort.
- Can reduce Inflammation:
- Cabbage contains several anti-inflammatory chemicals that aid in the battle against inflammation in the body. These substances can aid in the relief of allergies, joint discomfort, and arthritis.
- Betalains in cabbage have potent anti-inflammatory qualities that may benefit people suffering from joint pain and arthritis.
- Cabbage includes glutamine, which is a potent anti-inflammatory chemical. You can help avoid arthritis, joint discomfort, swollen limbs, and other inflammatory conditions by eating more cabbage.
- Lowers blood pressure:
- Cabbage is high in potassium, which aids with blood pressure regulation by counteracting the negative effects of excess sodium in the body.
- The iron in each cabbage leaf serves to boost red blood cell stores, which helps maintain good circulation and blood pressure. Cabbage includes anthocyanins, which are potent antioxidants that relax arteries, prevent plaque accumulation, and lower blood pressure.
- Lowers cholesterol:
- Cabbage helps the body reduce fat and cholesterol storage due to its high fiber, water, and antioxidant content.
- It decreases the liver's capacity to absorb fat, which helps keep cholesterol levels in check.
- Protects against cardiovascular diseases:
- Inflammation, which can contribute to cardiovascular disease, can be suppressed by the anthocyanin present in cabbage.
- Studies have shown that consuming foods high in flavonoids, such as cabbage lowers the chance of cardiovascular diseases.
- Cabbage’s high polyphenol content may minimize the risk of cardiovascular disease by avoiding platelet formation and decreasing blood pressure.
- Fermented cabbage has a larger role:
- Sauerkraut or kimchi are high in probiotics, which are one of the most beneficial components for the immune and digestive systems.
- Furthermore, consuming fermented cabbage improves cognitive performance.
- Detoxification:
- Cabbage is high in vitamin C and sulfur, both of which help the body eliminate toxins such as free radicals and uric acid.
- Flushing out free radicals significantly reduces cell-damaging poisons in your body.
- Antiaging properties:
- Cabbage contains two powerful oxidants, namely indole-free carbonyl and carbonyl. It detoxifies your liver.
- Consuming cabbage daily with other cruciferous vegetables can provide anti-aging benefits.
- Advantages of your skin:
- Sulfur in cabbage also helps form keratin (protein) compounds required for healthy hair, nails, and skin.
- Cabbage juice is frequently used topically to improve complexion. The potassium in cabbage cleanses the body and skin, making them spotless.
- Supports brain functions:
- Cabbage is high in vitamin K, anthocyanins, and acetylcholine. These aid in brain function, memory, and focus.
- These nutrients help reduce nerve damage and boost resistance against Alzheimer’s and dementia.
- Useful for bones:
- Each cup of cabbage includes three percent of the daily calcium requirement, which has been shown to heal and create stronger bones.
- Cabbage is alkalizing dietary source. Your teeth and bones will be less fragile if your body is more alkaline.
- Good for pregnant women:
- Constipation is a common complaint in pregnant women. Cabbage is high in dietary fiber, which aids with bowel movement regulation. Including cabbage in your pregnant diet can help alleviate constipation.
- Fiber helps control blood sugar and reduces the risk of gestational diabetes.
- Folic acid in cabbage is critical for fetal DNA, particularly to protect the newborn against neural tube congenital abnormalities.
- Cabbage will help pregnant mothers maintain a healthy weight during pregnancy.
- The consumption of cabbage leaves helps remove extra fluids from the body and can be used to reduce edema during and after pregnancy.
- Good for vision:
- The beta carotene found in cabbage helps prevent age-related macular degeneration (an eye disease that can cause blindness) and the development of cataracts.
- Cabbage's strong antioxidants minimize the likelihood of inflammation throughout the body, which can harm the eyes and vision.
- Stimulates hair growth:
- Cabbage is high in nutrients, such as vitamins, calcium, magnesium, iron, and sulfur.
- Cabbage is high in vitamin A, which provides antioxidants that stimulates hair growth. Cabbage nourishes your hair and makes it smooth and shining.
References
Image Source: iStock image
Nagdeve M. 12 Proven Health Benefits & Uses of Cabbage. Organic Information Services. https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-cabbage.html
My Health Only. Health benefits of cabbage. https://myhealthonly.net/cabbage-health-benefits/
Robbins O. Is Cabbage Good for Your Health? And How Can You Make Cabbage. Food Revolution Network. https://foodrevolution.org/blog/cabbage-benefits/
Cote-Bergevin C. Spotlight on Cabbage: Varieties, Health Benefits, and Recipes! One Green Planet. https://www.onegreenplanet.org/natural-health/all-about-cabbage/
WHN. Have You Considered Eating Cabbage? https://worldhealth.net/news/have-you-considered-eating-cabbage/
