Classic to Exotic Varieties………..
By Adetutu Adetule
Cabbage may not be the most attractive vegetable, but it’s full of nutritional goodness that can keep you feeling strong and healthy. From boosting your immune system to improving your digestion, cabbage and its health benefits deserve a place at your table.
“Cabbage is good for you. It’s one of those foods that tastes better than it looks, and it has even more nutritional value than people expect,” says registered dietitian Julia Zumpano, RD, LD. “Plus, it’s versatile, affordable and easy to find.”
Some research suggests that it may have health benefits that include supporting digestion and heart health, among others.
Despite its impressive nutrient content, cabbage is often overlooked.
While it may look a lot like lettuce, it belongs to the Brassica genus of vegetables, which includes broccoli, radishes, and Brussels sprouts.
This vegetable has been grown around the world for thousands of years and can be found in a variety of dishes. Additionally, cabbage is loaded with vitamins and minerals.
Cabbage also contains small amounts of other micronutrients, including vitamin A, iron, and riboflavin.
It is rich in vitamin B6 and folate, both of which are essential for many important processes in the body, including energy metabolism and the normal functioning of the nervous system
In addition, cabbage is high in fiber and contains powerful antioxidants, including polyphenols and sulfur compounds.
Antioxidants protect the body from damage caused by free radicals. Free radicals are molecules that have an odd number of electrons, making them unstable. When their levels become too high, they can damage your cells.
Cabbage is especially high in vitamin C, a potent antioxidant that may protect against heart disease, certain cancers, and vision loss.
Different Types of Cabbage
Cabbage is a versatile cruciferous vegetable. The term ‘cruciferous’ refers to vegetables characterized by the four-petal flowers that look like a cross or crucifix shape. Cabbage comes in several varieties, from common to exotic
This common leafy green vegetable comes in a range of colours, shapes and sizes that you can use for soups, salads, sandwiches, and more. Eat it raw or stir-fried to get the most benefit. Find it fermented in gut-healthy foods— or chopped into coleslaw for a quick fix.
The Different Types of Cabbage
Green Cabbage
Red Cabbage
Savoy Cabbage
Napa Cabbage
Dutch White Cabbage
Bok Choy
Inflammation isn’t always a bad thing.
Your body relies on the inflammatory response to protect against infection or speed up healing. This kind of acute inflammation is a normal response to an injury or infection.
On the other hand, chronic inflammation that occurs over a long period is associated with many diseases, including heart disease, rheumatoid arthritis, and inflammatory bowel disease.
Cruciferous vegetables like cabbage contain many different antioxidants that have been shown to reduce chronic inflammation.
One 2014 study of young adults aged 20-40 showed that eating more cruciferous vegetables could reduce certain blood markers of inflammation.
Another older study of over 1,000 females showed that those who ate the highest amounts of cruciferous vegetables had considerably lower levels of inflammation, compared to those who ate the lowest amounts.
Fights inflammation
Some of cabbage’s health benefits are due to anthocyanins, which are naturally occurring antioxidants. Anthocyanins not only add color to your fruits (think blueberries) and vegetables but may also reduce inflammation.
Chronic inflammation (long-term swelling) is associated with heart disease, cancer, rheumatoid arthritis and many other medical conditions. In animal studies, anthocyanins have been shown to help control inflammation.
We need more research, but one small human study showed that those who ate the most cruciferous vegetables had much lower inflammation levels than those who ate the least.
Keeps you strong
Vitamin C, also known as ascorbic acid, does a lot of work for your body. It helps make collagen and boosts your immune system. It also helps your body absorb iron from plant-based foods.
Improves digestion
Packed with phytosterols (plant sterols) and insoluble fiber, cabbage can help keep your digestive system healthy and bowel movements regular. It fuels the good bacteria in your gut that protect your immune system and produce essential nutrients. That’s especially true when you eat fermented cabbage.
Fiber is a non-digestible or absorbed carbohydrate, so it adds bulk to meals and takes space in your belly causing you to feel full faster and longer without ingesting the carbs that you’re absorbing.
Protects your heart
The anthocyanins found in cabbage help with more than inflammation. Research suggests they add to the health benefits of cabbage by reducing your risk of heart disease. Scientists have found 36 different kinds of anthocyanins in cabbage, which could make it an excellent option for cardiovascular health.
Lowers your blood pressure
Potassium is a mineral and electrolyte that helps your body control blood pressure. One cup of red cabbage can deliver a healthy amount of potassium — as much as 6% of your recommended daily value. This could help lower your blood pressure, reducing your risk for heart disease.
Lowers cholesterol
Too much “bad” cholesterol, can cause heart problems if it builds up in your arteries. Cabbage contains two substances — fiber and phytosterols (plant sterols) — that compete with cholesterol to be absorbed by your digestive system. They wind up reducing your bad cholesterol levels and improving your health.
Maintains bone health and healthy blood clotting
Vitamin K is essential to your well-being. Without it, you’d be at risk of developing bone conditions like osteoporosis, and your blood wouldn’t be able to clot properly. Enter cabbage, a great source of vitamin K. One cup provides 85% of the recommended daily value.
“Vitamin K helps keep our bones strong and our blood clotting well,” “Cabbage can give you that boost you need to make sure your levels are adequate, and your body stays protected against illness and disease. And you don’t even need to eat that much cabbage to get great health benefits.”
What are the side effects of eating cabbage?
Excited to add more cabbage to your diet? Just be careful not to go overboard. To maximize its health benefits, increase your cabbage intake slowly and allow your body to adjust. Also, stay hydrated to reduce constipation, which can cause excess gas.
Cabbage might not be the best choice for a romantic night out since eating too much can cause diarrhea, flatulence or abdominal discomfort. It also contains substances that can interfere with medications like blood thinners or cause hypothyroidism, a condition where your thyroid doesn’t create enough thyroid hormone and causes your metabolism to slow down.
In most cases, you can avoid side effects by eating cabbage as part of a healthy diet. Talk to your healthcare provider if you experience symptoms or have any concerns.
May Help with Better Gut Health
As a natural source of dietary fiber, cabbage aids digestion and promotes regular bowel movements, reducing the risk of constipation. Furthermore, cabbage is a natural source of prebiotics, an indigestible fiber that acts as “fuel” for live and beneficial probiotics. Prebiotics may also decrease the gut pH, potentially preventing potentially harmful bacteria, like E. coli, from thriving, according to a 2019 review in Foods. If you eat your cabbage as an ingredient or certain types of sauerkraut, you will also reap the benefits of the probiotics found in this fermented food.
May Reduce Inflammation
Crushed cabbage leaves are one of the most widely used anti-inflammatory remedies in Polish folk medicine. This veggie is packed with antioxidants, including vitamin C, as well as anti-inflammatory compounds sulforaphane and anthocyanins, which are known to tamp down inflammation.
May Improve Total Cholesterol
Approximately 25 million Americans have high total cholesterol, according to the Centers for Disease Control and Prevention. Having high blood cholesterol raises the risk of heart disease, the leading cause of death. According to a systematic review and meta-analysis published in Phytotherapy Research, after evaluating nine studies, researchers found that eating brassica vegetables, like cabbage, appears to have a positive effect on total cholesterol levels.
May Support a Healthy Pregnancy
Folate is a nutrient that is encouraged on a pregnancy-friendly diet, as this nutrient appears to support the healthy development of the spinal cord. One serving of cabbage provides 10% of your Daily Value of folate, helping pregnant people get this key nutrient in their diet simply by including this veggie in their dishes.
May Sharpen Eye Health
Cabbage is a natural source of lutein and zeaxanthin, two carotenoids that are linked to a reduced risk of macular degeneration, according to research in 2022 in Nutrients. This leafy vegetable is also a source of beta-carotene, another carotenoid that supports healthy vision as you age.
Cabbage and Weight Management
It is important to note that, while it is true that eating cabbage may support weight-management goals, this veggie should not be over-consumed, as too much cabbage can lead to gastrointestinal side effects, like bloating. It is also important to enjoy cabbage as a part of a balanced and healthy diet. If you are focused on losing weight, following the guidance of a healthcare provider can help ensure you are embarking on your weight-loss journey healthily.
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