Cabbage has several possible health benefits, such as improved bone and heart health. Cabbage is also good for you because its nutritional value includes being a source of filling fiber and vitamins C and K. It’s low in calories, with about 17.5 per cup of raw, shredded cabbage.
Cabbage (Brassica oleracea) is a cruciferous vegetable originally from Europe. You can enjoy cabbage cooked or raw, but it’s important you prepare it the right way to reap its benefits. Cooking cabbage can reduce its nutrients. Opt for quick-cooking methods like stir-frying or eating it raw in a salad or slaw.
Try replacing calorie-dense foods with low-calorie ones if you are trying to lose weight. Raw, shredded cabbage has 17.5 calories per cup. It’s a low-calorie option that can help you lose or manage weight. Many low-calorie, nutrient-rich foods are pricey, but cabbage is relatively inexpensive.
More than one billion people globally have hypertension (high blood pressure), which is a risk factor for heart disease and stroke. Cabbage is a source of potassium, which helps control blood pressure.
Potassium is a mineral that aids in nerve and muscle function and helps maintain a regular heart rhythm. Consuming potassium can also counteract the effects of sodium. Sodium can cause high blood pressure if too much of it builds up in your blood.
Cabbage contains vitamin K, which is essential for bone health and blood clotting. About 53 micrograms of vitamin K are in 1 cup of raw cabbage. Men and women need 120 micrograms and 90 micrograms of vitamin K per day.
Vitamin K deficiency is rare. Some people, such as those with digestive disorders like celiac disease and ulcerative colitis, may be at risk. Too little vitamin K can lead to an increased risk of osteoporosis and bleeding problems. Osteoporosis is characterized by brittle, weak bones that fracture easily.
You might not immediately think of cabbage as a heart-healthy food, but you may want to add it to your diet. Research has shown that cabbage has anti-inflammatory benefits that help reduce heart disease risk.
One study found that women aged 74 years and older who ate more cruciferous vegetables were 46% less likely to have abdominal aortic calcification (AAC). AAC can be a predictor of future heart-related events.
Chronic inflammation is long-term inflammation that persists for months to years. It can damage the cells in your body and increase the risk of several conditions. Arthritis, cancer, diabetes, and heart disease have been linked to chronic inflammation.
One study found that eating cruciferous vegetables, such as cabbage, reduced inflammatory markers in adults aged 20-40 years old. Isothiocyanates are compounds found in cabbage. They have antioxidant-like properties and can protect cells against damage.
Cabbage can provide a significant amount of vitamin C if you need to add more to your diet. Getting enough vitamin C in your diet is important since the body does not make it naturally.
Vitamin C is an antioxidant that helps your body absorb iron from plant-based foods. It also makes collagen to heal wounds and supports immune function.
Cabbage can help you get more fiber in your diet. Two cups of raw shredded cabbage have nearly 4 grams of fiber. The recommended daily intake is 21-38 grams for adults.
Fiber adds bulk to your meals to keep you full for long periods. High-fiber foods like cabbage can alleviate constipation, control blood glucose (sugar), improve gut health, and lower total cholesterol.
Cruciferous vegetables like cabbage contain glucosinolates. These sulfur-containing chemicals are responsible for cabbage’s bitter taste. Research has found that your body breaks down glucosinolates into compounds that may have anti-cancer benefits.
Eating cabbage does not entirely prevent cancer. More studies are needed to determine the cancer-fighting benefits of cruciferous vegetables. However, cabbage is still a healthy addition to any diet, so incorporating it into your meals can be a good idea.
One cup of raw, shredded cabbage contains the following nutrients:
- Calories: 17.5
- Fat: 0.1 grams (g), or 0.1% of the DV
- Sodium: 12.6 milligrams (mg), or 0.5% of the DV
- Carbohydrates: 4.1 g, or 1.5% of the DV
- Fiber: 1.8 g, or 6.4% of the DV
- Added sugars: 0 g, or 0% of the DV
- Protein: 0.9 g, or 1.8% of the DV
Cabbage is generally safe to consume, but some people may need to be cautious. The vegetable may trigger an allergic reaction in people with a mugwort allergy. Allergic reaction symptoms include difficulty breathing, hives, itching, and anaphylaxis (a severe, life-threatening reaction).
If you take a blood thinner like warfarin, talk to a healthcare provider before adding cabbage to your diet. The vitamin K in cabbage might interact with warfarin and reduce its effectiveness.
Make sure you slowly add cabbage to your diet. The vegetable’s fiber content may cause bloating, gas, and stomach cramps if you eat too much too quickly.
You can enjoy cabbage cooked or raw. Just make sure to clean the cabbage before cooking or eating it. Do not cook cabbage too long, as this can weaken its nutritional value.
Here are some ways you can consume cabbage:
- Add it to pasta sauce to increase your vegetable intake.
- Chop up raw cabbage and add lemon juice and salt for a snack.
- Enjoy shredded cabbage in sandwiches, salads, stir-fries, and tacos.
- Top a hamburger with stir-fried cabbage.
- Whip up a sweet coleslaw with cabbage, apples, raisins, toasted almonds, and lemon juice.
Cabbage is available in different colors, including green, purple, and red varieties. Red cabbage is a rich source of anthocyanins. This compound has been shown to have antioxidant and anti-inflammatory properties.
