Cabbage is an indispensable vegetable in kitchens, full of essential nutrients such as high levels of vitamin C, folic acid, vitamin B6, and fiber, which contribute to digestive health and weight control. One cup of raw cabbage (approximately 90 grams) provides about 36% of the daily vitamin C requirement and 56% of the daily vitamin K requirement.
Cabbage contains powerful antioxidants like flavonoids, polyphenols, sulforaphane, and kaempferol that help protect cells from damage and contribute to detoxification. It is dubbed the “King of Detoxification” for vegetables. Red cabbage, in particular, is rich in anthocyanins, water-soluble pigments that give it its characteristic color. These anthocyanins provide antioxidant and anti-inflammatory benefits and are known to reduce the risk of heart disease.
Cabbage consumption significantly reduces the likelihood of contracting diseases such as heart disease, cancer, and other inflammatory cardiovascular diseases, making it beneficial for heart health. A 2013 study involving 93,600 people found that eating more foods rich in anthocyanins helps reduce the risk of heart attacks. Additionally, another analysis involving 15 studies found that increased anthocyanin intake helps reduce the risk of death from heart disease.
Cabbage has anti-inflammatory properties and helps combat many chronic diseases, including diabetes and Alzheimer’s disease. It also plays an important role in fighting cancer—the glucosinolates in cabbage may show protective effects against certain types of cancer.
Cabbage is an excellent source of potassium, containing 151 milligrams per cup, which supports heart health and helps regulate blood pressure. Potassium helps open blood vessels, making blood flow easier.
Rich in fiber, cabbage supports digestive health by regulating bowel movements and preventing constipation. Cabbage is good for digestion and helps heal stomach ulcers. Moreover, cabbage contains both soluble and insoluble fiber, promoting intestinal transit and helping combat constipation.
Cabbage stands out as a diet-friendly vegetable due to its low-calorie structure and low fat, making it easy to include in weight control diets. People who want to lose weight can include cabbage in their diet, as it is rich in vitamins, minerals, and other nutrients but has low carbohydrates and calories.
Cabbage is also beneficial for the immune system. It strengthens the immune system with its high amounts of vitamin C, vitamin K, and folate, as well as antioxidants. Vitamin K, in particular, is important for blood clotting, bone health, and prevention of blood clots.
Furthermore, cabbage is rich in beta-carotene, which is very good for the eyes. Studies in the American Journal of Tropical Medicine and Hygiene indicated that beta-carotene has a positive correlation with reducing the likelihood of prostate cancer, as mentioned by Asriran. Vitamin A in cabbage protects skin cells from damage by ultraviolet rays.
