Top 10 Cabbage Health Benefits and Nutrition Facts
Cabbage is a member of the cruciferous vegetable family, which includes kale, broccoli, cauliflower, Brussel sprouts, and collard greens. These cruciferous vegetables are known for being very rich in beneficial nutrients. When it comes to providing the best nutrition that can improve your health and protect you from various diseases, cabbage is always included in the list. Some of the best health benefits of cabbage include improving your concentration and mental function, boosting your immune system, lowering your blood pressure, and preventing the development of serious diseases like cancer and cardiovascular diseases. Cabbage nutrition is definitely something you shouldn’t ignore, especially if you want to change to a healthier diet.
Health Benefits of Cabbage
Cabbage is a humble and inexpensive vegetable that packs a lot of punch when it comes to nutrition and health benefits. It is a common vegetable all over the world and prepared in so many dishes, but most people are unaware that it can help treat many ailments and diseases. Here are the best health benefits that cabbage can provide to you.
Promotes Healthy Skin
Many leafy greens are considered as good for the skin, and cabbage is not an exception. It contains a powerful antioxidant called indole-3-carbonile, which can detoxify the liver and remove toxins, resulting in a healthier skin.
Cabbage is very rich in vitamin C, which can keep your skin smooth and young-looking. This powerful antioxidant can reduce wrinkles by delaying the aging process of the skin. Cabbage juice is also great for the skin because it contains vitamin A and D, which works together to protect the skin cells from the harmful effects of UV rays. The juice of the cabbage can work wonders for your skin. It contains potassium and vitamin E that rejuvenates the tissues of your skin and improves your skin complexion. You may have noticed that vitamin E is always an important ingredient in most skincare products. Cabbage is also considered as an effective cleansing agent for the body. You can dry up and remove your acne breakouts by drinking cabbage juice. The cleansing property of cabbage affects your skin in a very positive way.
Lowers the Risk of Cancer
The antioxidants present in cabbage are very effective in scavenging and eliminating free radicals inside the body. If these free radicals continue to damage the body, it will eventually be detrimental to your overall health and may possibly lead to serious health conditions such as cancer and cardiovascular diseases. Cabbage contains essential anti-cancer compounds such as sulforaphane, lupeol, and sinigrin, which has the ability to suppress and fight the growth of cancerous tumors. A study has been made regarding women who often consume cabbage and other cruciferous vegetables. The results showed that there was a significant reduction in the incidence of breast cancer for this group of women. Also, studies have revealed that beta-carotene present in cabbage can greatly reduce the risk of prostate cancer.
Helps Ease Arthritis and Joint Pains
Cabbage contains betalain, which has a powerful anti-inflammatory property that can ease joint pains and arthritis. Betalain is also great for treating chronic diseases since many of these diseases are caused by inflammation. However, cooking cabbage for a long period of time can diminish the effects of betalain. It is recommended to eat the cabbage raw or lightly cooked.
As you grow older, the efficiency of your eyesight goes down. One way to prolong the health of your eyes is to eat more cabbages. This amazing vegetable contains beta-carotene, which can help prevent macular degeneration and lower the risk of the formation of cataract.
Good for Your Brain
Did you know that cabbage is a very powerful brain food? Since cabbage is rich in vitamin K and anthocyanins, it has the ability to boost your mental functions, memory recovery, and concentration. Vitamin K can be found in red cabbage and it can protect the nerves from being damaged. This vitamin is what you need to improve your defense against dementia, Alzheimer’s disease, and neural degeneration. Cabbage is also rich in iodine, which contributes to the proper function of the nervous system and the brain. Furthermore, cabbage, especially the red variety, contains antioxidants like anthocyanins that fight free radicals and improve the functions of the nervous system, thus improving the function of the brain.
Control Blood Pressure
If you want to reduce your high blood pressure, you can add cabbage into your diet. Cabbage contains potassium, which can protect you from elevated blood pressure. Potassium has the ability to open up the blood vessels, which can ease the flow of the blood, thus reducing the blood pressure. Maintaining a normal blood pressure can lower the risk of heart attack and stroke.
Promotes Bone Health
The health benefits of cabbage encompass the whole body, even down to your bones. Cabbage has high levels of calcium, potassium, and magnesium. These minerals can protect your bones from slow degradation that leads to bone weakening and osteoporosis.
Helps with Weight Loss
Most doctors and nutritionist recommends cabbage when losing weight. Cabbage has high levels of fiber, which can provide a feeling of fullness. Cabbage is also very low in calories, which means you can eat plenty without gaining additional weight. One full cup of cabbage contains only 33 calories.
Helps Detoxify Your Body
The buildup of toxins in the body can lead to so many ailments and diseases. You should include cabbage to your diet to help remove the harmful toxins and free radicals that can cause skin diseases, gout, rheumatism, arthritis, eczema, and other diseases. The high level of vitamin C and sulfur in the cabbage helps boost its detoxifying effect in the body.
Promotes Healthy Hair
Cabbage promotes healthier hair because it is rich in vitamin A that stimulates hair growth. The juice of the cabbage can nourish the hair, especially if it is directly applied to the scalp and roots of the hair. Not only does cabbage boost hair growth, but it also prevents hair loss. Raw cabbage contains high levels of sulfur and silicon, which protects against hair loss. If you have dry hair, you should eat more cabbage. Eating this vegetable raw or making it into a juice can make your dry hair softer and shinier.
Good for Pregnant Women
Chinese cabbage is recommended for pregnant women because it is rich in so many nutrients, including folic acid. Cabbage nutrition can help nourish the fetus during pregnancy and help produce more milk during the lactation period.
Cabbage Nutrition Facts
Get to know more about this very popular but humble vegetable that offers a wide range of nutritional benefits. Let us start with an in-depth analysis of the cabbage nutrition. This is the nutrition value per 100 grams of cabbage:
- Energy – 25 kcal
- Carbohydrates – 5.8 grams or 8% DRI
- Protein – 1.3 grams or 2% DRI
- Dietary fiber – 2.5 mg or 6% DRI
- Total fat – 0.1 grams
- Vitamin A – 98 IU or 3% DRI
- Vitamin C – 36.6 mg or 61% DRI
- Vitamin K – 76 mcg or 63% DRI
- Folates – 53 mcg or 13% DRI
- Niacin – 0.234 mg or 1.5% DRI
- Pantothenic acid – 0.212 mg or 4% DRI
- Riboflavin – 0.04 mg or 3% DRI
- Thiamin – 0.06 mg or 5% DRI
- Potassium – 170 mg or 3.5% DRI
- Sodium – 18 mg or 1% DRI
- Calcium – 40 mg or 4% DRI
- Magnesium – 12 mg or 3% DRI
- Iron – 0.47 mg or 6% DRI
- Manganese – 0.16 mg or 7% DRI
- Phosphorus – 26 mg or 3.5% DRI
- Zinc – 0.18 mg or 1.5% DRI
- Phytochemicals – cabbage is a rich source of phytochemicals such as lutein, thiocyanates, zeaxanthin, indole-3-carbinol, isothiocyanates, and sulforaphane. These are very powerful antioxidants that have the ability to prevent cancer and reduce LDL cholesterol or bad cholesterol in the blood.
- Vitamin C – this vegetable is abundant in vitamin C, which provides about 61% of the daily recommended intake of an adult person per 100-gram serving. It is recommended by doctors to consume vitamin C every day to help strengthen the immune system and fight the free radicals in the body.
- Minerals – cabbage nutrition includes a powerhouse of minerals such as magnesium, potassium, iron, and manganese. These minerals are vital in promoting the normal functions of the different parts of the body.
- Vitamin K – cabbage provides about 63% of the daily recommended intake of vitamin K per 100 gram serving. This vitamin plays a huge role in bone metabolism and overall bone health. Vitamin K also helps improve the brain function and prevents Alzheimer’s Disease by reducing any neural damage to the brain.
- Calories and Fat – one of the health benefits of cabbage is weight loss because this vegetable is very low in calories and does not have any fat or cholesterol. Half a cup of raw cabbage can only give you about 10 calories and zero quantity of cholesterol and fat.
- Protein and Carbohydrates – cabbage nutrition is low in protein and carbohydrates. Half a cup of raw cabbage only has 2 grams of carbs and zero grams of protein. However, if you combine cabbage with other foods, you can increase the protein and carbs of your cabbage dish.