Medically Reviewed By:
Last Updated on May 5, 2023 by Shabnam Sengupta
This cruciferous vegetable is widely consumed globally. It is readily available and has an excellent shelf life. It can be eaten raw, cooked, and even pickled. It mixes well with other veggies, too.
It is dense in micronutrients and bioactive compounds, and yet it is extremely low in calories. It is among the lowest calorie vegetables. Thus, it makes it fit for consumption in a wide range of health conditions. There are almost no known harms of this vegetable, no contraindications, and it can be consumed in any kind of ailment.
Good for weight loss, metabolic health, and diabetes
It is one of the veggies of choice for those looking for far faster weight loss. The strength of this vegetable is almost the lack of calories. It can help fill the stomach and yet does not add up much to the total calorie intake. At the same time, cabbage is rich in vitamins and minerals, thus it helps prevent nutritional deficiencies when dieting. For example, 100 grams of it would provide a mere 25 calories.
Cabbage is among the safest vegetables for those living with diabetes. It cannot increase blood glucose levels as it is extremely low in carbs. It has a glycemic index of a mere 2. However, it is still a good source of dietary fiber and can promote gut health.
Excellent for bone health
Most people know that calcium is essential for healthy bones. Fortunately, calcium is present in many foods like grains (e.g., rice), dairy products, and much more. However, many people are not aware that vitamin K is equally essential for healthy bones.
Vitamin K plays an important role in bone formation, maintaining strength, and repair. Therefore, those who consume foods high in vitamin K are at reduced risk of fractures. Thus, a diet high in vitamin K may be especially good for post-menopausal syndrome.
It is essential to know that cabbage is a powerhouse of vitamin K. Just a cup of cabbage or about 100 gms is enough to fulfill the daily need for vitamin K1.
Boosts immunity
Cabbage could be one of the least known and yet effective ways of boosting immunity. One can consume it in large amounts without worrying that it may cause weight gain. It is especially vital to understand this benefit of cabbage, as in India, it is in greater supply during winter periods when people are prone to seasonal ailments.
There are many ways in which cabbage may help. Cabbage is rich in vitamin K, folate, vitamin C, micronutrients, and bioactive compounds.
Helps reduce cholesterol
Many people living with high cholesterol struggle to control its levels. However, it appears that these individuals are especially good at digesting fats, absorbing cholesterol from dietary sources, and much more.
Cabbage juice could be a novel way of controlling cholesterol levels. Early studies show that it may work in many ways. It reduces fat digestion by inhibiting lipid digestion and pancreatic lipase activity. It also binds with bile acid and thus limits the digestion of fats. The final result of all these activities could be reduced cholesterol levels. For maximum benefits, one should either include cabbage in the diet or consume its juice after dinner.
Promote digestive health and gastrointestinal ulcer healing
Cabbage is light to digest due to its low content of carbs, fats, and proteins. However, it contains many micronutrients and bioactive compounds that promote healing processes.
In one of the latest studies, researchers found that cabbage promotes the formation of wound healing lipids called lysophosphatidic acid. Thus, it may facilitate the healing of ulcers, help reduce gastrointestinal inflammation, and boost various healing processes.
Due to its nutritional profile and beneficial effect on digestive health, it may be pretty good for those living with food intolerances, irritable bowel syndrome, inflammatory bowel disease, and much more.
Cabbage can help prevent cancers
Cruciferous vegetables like cabbage, sprouts, cauliflower, and radishes are especially good for cancer prevention. Thus, no surprise that the National Cancer Institute of the US recommends increasing the intake of cruciferous vegetables to reduce the risk of various cancers.
It appears that cruciferous vegetables contain certain sulfur-containing chemicals. These chemicals are activated during digestion. Compounds like indole and sulforaphane are especially good for protecting cells, DNA damage, inactivating carcinogens, fighting viruses, and reducing inflammation.
Studies confirm that commonly available green cabbage is especially rich in sulforaphane (SF). Thus, it has potent anticancer and antioxidant effects.
Lowers inflammation
Cabbage only contains small amounts of proteins; however, it is rich in glutamine amino acids. Thus, it can help fight inflammation and exert antioxidant effects.
Boost brain health and lower Alzheimer’s risk
Alzheimer’s has emerged as a significant threat to global health. It is already a leading cause of mortality in the western world. It is expected that the incidence of Alzheimer’s will also continue to rise in India. Alzheimer’s is not just about mortality, as it causes considerable disability.
Studies show that those living with Alzheimer’s have low vitamin K levels. Vitamin K may not be the cause of dementia, but its low level is among the contributing factors.
Additionally, studies show that vitamin K may even help manage dementia. Vitamin K seems to play a vital role in promoting certain growth factors in the brain. Thus, consuming cabbage daily may have a role in slowing down the damage to brain cells.
Final thoughts
Cabbage is a readily available cruciferous vegetable globally. It is quite low in calories and thus fit for consuming regularly or even daily. In addition, it promotes weight loss and gastrointestinal health. Despite being low in calories, it is rich in micronutrients. Thus, it helps boost metabolism and may be a good addition to a weight loss program.
Cabbage is amazingly rich in vitamin K. Thus, it could be really good for bone, cardiovascular, and brain health. Additionally, it is also rich in antioxidants. Cabbage, like all cruciferous vegetables, is rich in cancer-fighting sulfur compounds, too.
Finally, it is worth understanding that cabbage may have many other health effects. However, despite its frequent dietary use, it is not well studied by science, and its role as a functional food is still not fully explored.
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