The Surprising Health Benefits of Cabbage and Its Nutritional Value

The health benefits of cabbage are many! Cabbage is a cruciferous vegetable that is related to broccoli, kale, and Brussels sprouts. It is low in calories and high in nutritional value. Cabbage benefits, include reducing the risk of cancer, heart disease, and stroke. It is also a good source of fiber, vitamins C and K, and minerals such as potassium and magnesium. In this article, we will discuss the health benefits of cabbage and its nutritional value.

What Is cabbage?

Cabbage is a cool weather crop that belongs to the Brassicaceae family, which also includes broccoli, kale, and Brussels sprouts. The most commonly consumed varieties are green and red cabbage, but there are also white, Savoy, and Chinese cabbages. Cabbage can be eaten raw or cooked, and it is a popular ingredient in coleslaw, sauerkraut, and other dishes.


Cabbage is an excellent source of vitamins C and K, as well as fiber and other nutrients. When selecting cabbage at the grocery store, look for heads that are heavy for their size and have crisp, brightly colored leaves. Avoid cabbages with wilted or yellowing leaves, as well as those with blemishes or brown spots. Cabbage can be stored in the refrigerator for up to two weeks. For the best flavor, consume it within a few days of purchase.

Types of cabbage

There are many different types of cabbage, each with its own unique flavor and texture. One of the most popular varieties is the green cabbage, which has a crisp, crunchy texture and a slightly sweet flavor. Another popular type of cabbage is the red cabbage, which has a deep purple color and a slightly bitter taste.


The Savoy cabbage is another variety that is often used in salads and stir-fries. It has a delicate, tender texture and a milder flavor than other types of cabbage. Finally, the bok choy cabbage is a type of Chinese cabbage that is often used in soups and stir-fries. It has a crunchy texture and a mildly sweet flavor.

Cabbage Nutritional value

Cabbage is a leafy green vegetable that is rich in vitamins and minerals. It is an excellent source of vitamin C, providing over 70% of the recommended daily value in a single serving. Cabbage is also a good source of dietary fiber, iron, and potassium. Furthermore, cabbage is low in calories and fat, making it an ideal food for those looking to lose weight or maintain a healthy weight. While cabbage can be eaten raw, it is often cooked in order to reduce its bitter flavor. When cooked, cabbage becomes more tender and easier to digest. Whether raw or cooked, cabbage is a nutritious addition to any diet.

100 grams of fresh cabbage contain the following nutrients:

Health Benefits of cabbage

Cabbage is a leafy green vegetable that is often overlooked but it is actually packed with nutrients and health benefits. Cabbage is an excellent source of Vitamin K and Vitamin C and it also contains a good amount of fiber which helps with digestion. Additionally, cabbage is a low-calorie food so it is a great option if you are trying to watch your weight. Studies have shown that cabbage can help improve bone health and it may also help keep inflammation in check. Furthermore, cabbage is good for your heart and could help lower blood pressure and cholesterol levels. So next time you are at the grocery store, be sure to pick up some cabbage!

1. It is beneficial for your heart

Cabbage is a leafy green vegetable that is rich in vitamins, minerals, and antioxidants. Studies show that cabbage can help to reduce the risk of heart disease by promoting heart health. One of the key compounds in cabbage that helps to promote heart health is anthocyanin. Anthocyanin is a type of flavonoid that has been shown to protect against heart disease by reducing inflammation and improving blood flow. In addition, studies have shown that cabbage can help to lower cholesterol levels and blood pressure. As a result, cabbage can be an important part of a healthy diet for people who are at risk for heart disease.

2. Could help to lower blood pressure

In addition to being low in calories, cabbage is a good source of vitamins and minerals, including potassium. Potassium is a key nutrient for maintaining healthy blood pressure levels. Consuming foods that are high in potassium can help to offset the effects of sodium and lower blood pressure. Eeating just one cup of red cabbage per day can significantly reduce blood pressure levels in the longrun. Therefore, including cabbage in your diet may be a simple and effective way to help keep your blood pressure under control.

3. May lower cholesterol levels

A diet rich in fruits and vegetables has long been linked with lower rates of heart disease, and now a new study suggests that one particular vegetable – cabbage – could help to lower cholesterol levels. Another study, found that participants who ate a diet rich in cruciferous veggies– which include cabbage, broccoli, and kale – had significantly lower levels of LDL (“bad”) cholesterol. The research team believes that the high levels of fiber and antioxidants in cabbage may help to reduce inflammation and prevent the buildup of plaque in the arteries.

Cabbage is rich in soluble fiber, which helps to bind to cholesterol and remove it from the body. In addition, cabbage contains phytosterols, which are plant-based compounds that have been shown to reduce cholesterol levels.

4. It can help improve bone health and blood clotting

One of the many nutrients found in cabbage is vitamin K. Vitamin K is essential for blood clotting and bone health. It is also necessary for the production of proteins that bind calcium in the body. Because of its role in calcium metabolism, vitamin K has been shown to reduce the risk of osteoporosis.

Vitamin K is essential for the production of osteocalcin, a protein involved in bone formation. In addition, cabbage also contains antioxidants that help to protect bones from damage. As a result, regular consumption of cabbage can help to prevent osteoporosis and other degenerative diseases of the bones.

5. It’s a good source of fiber and helps improve digestion

Cabbage is an excellent source of fiber, which is important for digestive health. This vegetable contains both soluble and insoluble fiber, both of which are beneficial for the digestive system. Soluble fiber helps increase the number of beneficial bacteria in the gut, while insoluble fiber helps add bulk to stools and promote regularity. In addition, cabbage is rich in vitamins K and B12, two nutrients that are important for a healthy immune system.

6. Can play a role in reducing inflammation

Inflammation is a necessary bodily response that helps to protect against infection and promote healing. However, when inflammation occurs over a long period of time, it can be detrimental to overall health. Chronic inflammation has been linked to many diseases, such as rheumatoid arthritis, heart disease and bowel disease. Cruciferous vegetables, like cabbage, are rich in antioxidants that have been shown to reduce chronic inflammation. As a result, consuming cabbage may help keep inflammation in check.

7. It’s rich in vitamin C

The humble cabbage may not be the most exciting vegetable, but it is undeniably nutritious. Rich in vitamin C, cabbage provides 48% (per 100grams) of the recommended daily allowance of this essential vitamin. Vitamin C is important for several reasons: it helps the body absorb iron and dietary fiber, repairs damaged skin, and strengthens the immune system.

It is essential for the production of collagen, which provides structure and flexibility to the skin. It is also critical for the proper functioning of bones, muscles, and blood vessels. Vitamin C is a powerful antioxidant that has been researched extensively for its potential cancer-fighting qualities. Free radicals can cause damage to the body that has been linked with chronic diseases such as cancer, and vitamin C works to protect the body from this damage.

8. It’s an excellent low-calorie alternative

Cabbage is a great low-calorie option for those looking to reduce their fat intake. A cup of cooked cabbage has just 34 calories, making it an excellent choice for weight management. Cabbage is also packed with nutrients, making it a healthy option overall. When choosing cabbage as a low-calorie option, be sure to select a variety that is fresh and free of any blemishes. Avoid overcooking cabbage, as this can lead to the loss of some of its nutrients. When prepared correctly, cabbage can be a delicious and healthy addition to any meal.

When it’s Best?

Cabbage is a cool weather vegetable that is best eaten in the fall or winter. The peak season for cabbage is October to February, but it can still be found in stores year-round. Cabbage is a versatile vegetable that can be eaten raw, sauteed, roasted, or cooked into soup.

What to look for when buying cabbage?

When purchasing cabbage, look for heads that are heavy for their size and have crisp, green leaves. Avoid heads that are wilted or have yellowing leaves, as these may indicate that the cabbage is past its prime. In addition, be sure to check for any signs of damage, such as brown spots or bruising.

How to store cabbage?

Cabbage can be kept in the refrigerator for up to two weeks, but it will start to wilt after a few days. For the longest storage life, wrap the cabbage in plastic wrap or place it in a sealed container. If you plan on using the cabbage within a few days, you can store it at room temperature. However, be sure to check it regularly for signs of spoilage, such as wilting leaves or an off-putting smell. With proper storage, you can enjoy fresh cabbage all season long.

Preparing cabbage

To prepare cabbage for cooking, first remove any damaged outer leaves. Cut the cabbage in half, then remove the tough inner core. The cabbage can then be chopped, shredded, or sliced as desired. For best results, cook cabbage soon after cutting it, as extended exposure to air will cause it to turn brown. When cooked properly, cabbage should be tender but not mushy. Boiled, steamed cabbage, sautéed, or used in soups and stews.

How to use cabbage (Recipes)

There are many ways to enjoy cabbage. Here are some recipes to get you started:

Cabbage and Bacon Salad: Start with a base of chopped cabbage. Add crumbled bacon, diced apple, and shredded cheddar cheese. Top with a light dressing of your choice.


Stuffed Cabbage Rolls: Combine cooked ground beef, rice, onion, and garlic. Place a scoop of the mixture in the center of a cabbage leaf and roll it up. Secure with a toothpick if needed. Place the rolls in a baking dish and cover with your favorite tomato sauce. Bake for 30 minutes or until the cabbage is tender.

Cabbage Soup: Start by sautéing chopped onion and garlic in a large pot. Add chopped cabbage, chicken broth, diced tomatoes, and seasonings of your choice. Simmer until the cabbage is cooked to your liking. Serve hot with crusty bread. Enjoy!

Sautéed cabbage: Sauté shredded cabbage in a little oil until it is soft. Season with salt and pepper to taste. Serve as a side dish or add to other recipes such as stir-fries or soups.

Braised cabbage: Braise cabbage by cooking it in a little bit of liquid (such as broth, water, or wine) until it is tender. This method is ideal for cooking tough, mature cabbages. Again, season with salt and pepper to taste. Serve braised cabbage as a side dish or use it in other recipes.

Raw cabbage: Raw cabbage can be used in salads or as a crunchy topping on sandwiches and burgers. Shredded or chopped cabbage can also be used in coleslaws or other dishes where a raw, crunchy vegetable is desired.


Cabbage is an affordable and nutritious vegetable that can be enjoyed in many different ways. Experiment with different recipes to find new ways to enjoy this humble yet delicious ingredient.

Risks and Side Effects

Though generally considered safe, there are some risks and side effects associated with cabbage consumption. Cabbage is a member of the cruciferous vegetable family, which also includes broccoli, kale, and Brussels sprouts. These vegetables contain compounds known as goitrogens, which can interfere with the function of the thyroid gland. For this reason, it’s important for people with thyroid conditions to limit their consumption of cabbage and other cruciferous vegetables.

Additionally, cabbage is a gas-forming food, so it may cause bloating and discomfort in some people. Those who are sensitive to cabbage may also experience headaches or skin rashes. Overall, though cabbage is safe for most people to eat, it’s important to be aware of potential risks and side effects before including it in your diet.

Final Thoughts

In conclusion, cabbage is an extremely healthy vegetable that offers a wide range of health benefits. It is an excellent source of vitamins, minerals, and fiber, and it also contains unique compounds that can help to protect against cancer and other diseases. Cabbage is relatively easy to grow and is very versatile in the kitchen, making it a great addition to any diet. So next time you’re at the grocery store, be sure to pick up a head of cabbage and give it a try!


When it comes to preparing a cabbage salad, there are a variety of different types that you can choose from. However, not all cabbage is created equal when it comes to this particular dish. For the best results, you should opt for white cabbage. White cabbage has a milder flavor that will not overpower the other ingredients in your salad.

Additionally, its white and green color will provide a pleasing visual contrast to the other ingredients. While you may be tempted to use savoy cabbage, it is important to note that this type of cabbage does not work well in salads. For the best results, stick with white cabbage.

Cabbage is a cruciferous vegetable that is often praised for its health benefits. It is a good source of vitamins C and K, as well as fiber and antioxidants. Eating cabbage may help to reduce the risk of some chronic diseases, such as heart disease and cancer.

Additionally, cabbage is thought to promote digestive health and boost immunity. Some research even suggests that cabbage may have anti-inflammatory properties. While more studies are needed to confirm these potential health benefits, there is no doubt that cabbage is a nutritious food that can be enjoyed as part of a healthy diet.

Cabbage contains goitrogens, which are compounds that can interfere with thyroid function. Goitrogens are found in all members of the Brassica family, but they are especially concentrated in cabbage. When consumed in large quantities, goitrogens can cause goiter, a condition in which the thyroid gland swells. For this reason, it is best to limit cabbage consumption to one or two cups per week. Additionally, cooking cabbage before eating it can help to reduce its goitrogen content.

Cabbage is one of those nutrient-dense leafy vegetables that offer a host of health benefits. When you add cabbage to your diet, you’re not only getting a good source of vitamins A and K, but you’re also getting a food that can help reduce blood glucose levels and promote healthy digestion. Cabbage is also a good choice for preventing inflammatory conditions and reducing the risk of heart disease.

When it comes to cooking with cabbage, this versatile vegetable can be used as a substitute for various methods, such as sauteing, steaming, or stir-frying. Cabbage is an excellent and inexpensive addition to any meal. So if you’re looking to add more nutrient-rich foods to your diet, consider adding cabbage to your daily routine.

While most people prefer to cook their cabbage, there are some health benefits to eating it raw. Raw cabbage is a good source of vitamins C and K, as well as fiber and folate. It also contains compounds that have been shown to have cancer-prevention properties. However, raw cabbage can also be difficult to digest, particularly for people with gastrointestinal issues.

Additionally, it is important to wash raw cabbage thoroughly before eating it. When considering whether to eat raw cabbage, it is important to weigh the potential risks and benefits.

Boiled cabbage is a classic side dish that has been enjoyed for generations. While some people prefer to eat their cabbage raw, boiling it is a effective way to cook this vegetable and brings out its natural sweetness. In addition, boiling cabbage helps to soften the tough outer leaves, making it easier to eat. To boil cabbage, simply chop it into bite-sized pieces and add it to a pot of boiling water. Let the cabbage cook for 3-5 minutes, or until it reaches the desired level of tenderness. Drain the cooked cabbage and serve it with your favorite side dish.

There are many healthy ways to eat cabbage. One simple way is to drizzle cooked cabbage with olive oil, cracked black pepper and minced garlic. Another way is to mix cabbage with fresh vegetables for the final bite. You can also add chopped cabbage to soups and stews shortly before the cooking process. Cabbage is a very healthy vegetable and there are many ways to prepare it so that it is both delicious and nutritious.

Cooking can actually destroy some of the nutrients in vegetables. The high temperatures involved in all cooking methods can break down vitamins and other nutrients. This is why it is important to eat a variety of raw and cooked vegetables every day. Raw vegetables are more nutrient-dense than cooked vegetables, but both have a place in a healthy diet.

Vitamin C is a water-soluble vitamin that is found in many fruits and vegetables. When these foods are cooked, the vitamin C is sometimes lost in the cooking water. However, boiling is a healthier way of removing vitamin C from your diet. The boiling process helps to preserve the nutrients in the food, and the water-soluble vitamins are not lost in the cooking process. As a result, cabbage is a healthy vegetable to include in your diet.

Chronic inflammation has been linked to a number of health conditions, such as heart disease and arthritis. Some research has suggested that cruciferous vegetables, like cabbage, may help to decrease chronic inflammation. These vegetables contain antioxidants which can help to neutralize harmful toxins in the body.

In addition, some studies have suggested that cruciferous vegetables may also be effective against a number of types of skin infections. While more research is needed in this area, there is some evidence to suggest that cabbage may be beneficial for those who suffer from chronic inflammation.

There is some evidence to suggest that cabbage may help you lose weight. Cabbage is a low-calorie vegetable and it is high in fiber. Fiber can help to keep you feeling full after eating and may help to promote weight loss. Additionally, cabbage contains compounds called glucosinolates which have been shown to help burn fat. While more research is needed in this area, there is some evidence to suggest that cabbage may be beneficial for those who are trying to lose weight.

Cabbage is rich in vitamins, minerals, antioxidants and fiber. The health benefits of cabbage juice are mainly due to its nutrient content. Cabbage juices contain nutrients such as Vitamin B and K and consumption has been associated with numerous purported health advantages such as weight loss, better health of the stomach and lower inflammation, hormone balance and detoxification. Some research suggests that compounds in cabbage may help protect against certain types of cancer.

Cabbage is a low calorie food and its high water and fiber content make it very filling. This may help to control weight in the long term. Cabbage is also a good source of probiotics which are beneficial for gut health. Cabbage juice is easy to make at home with a juicer or blender. It can be consumed on its own or added to other juices or smoothies.

Cabbage is an oft-overlooked vegetable that can actually have a significant impact on brain health. The brain-boosting power of cabbage comes from its high levels of vitamin K and the antioxidant anthocyanidin. Vitamin K has been shown to improve cognitive function and prevent diseases like Alzheimer’s, while anthocyanidin has been linked to improved memory and cognitive performance. In addition, cabbage is a rich source of fiber, which is essential for gut health. A healthy gut has been linked to improved mental health and brain function. So if you’re looking for a way to boost your brainpower, add some cabbage to your diet.

When it comes to side effects, it’s important to know that cabbage juice is generally well-tolerated. However, some people may experience mild digestive issues, such as gas or bloating. In addition, some people may find that cabbage juice increases their appetite. While these side effects are typically mild and temporary, they can be alleviated by drinking plenty of water and avoiding large meals. If you experience any severe side effects, such as vomiting or diarrhea, stop drinking cabbage juice and consult your doctor. Overall, cabbage juice is safe for most people, but it’s important to be aware of the potential side effects before you drink it.

The leaves of the cabbage plant are green and have a slightly wavy texture. In terms of taste, cabbage leaves are mild and slightly sweet. They can also be eaten raw or cooked. When cabbage plants bolt, or flower prematurely, the leaves will not sprout. However, the leaves can still be harvested and eaten. It is important to harvest the leaves quickly, as they will begin to taste bitter if left on the plant for too long. Cabbage leaves can be enjoyed raw or cooked. They can be used in salads, coleslaws, or stirred fry dishes. For a nutritious and flavorful meal, try adding some cabbage leaves to your next dish.

It is said to have detoxifying properties. Detoxification is the process of removing harmful toxins from the body. While the body does have its own natural detoxification system, certain foods and supplements can help to boost this process. Cabbage is thought to be one of these foods. It is a diuretic, meaning that it helps to promote urination. This increased urination can help to flush toxins out of the body. Additionally, cabbage contains sulfur, which is thought to help the liver breakdown toxins so that they can be eliminated more easily. For these reasons, cabbage may help to cleanse the body of harmful toxins.

Yes, you can eat raw cabbage leaves. They are mild and slightly sweet, and can be enjoyed in salads or stir fry dishes.

By NutriWins team

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