Why Cabbage Should Be Your New Favorite Superfood
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Cabbage is a nutritious and versatile vegetable known for its crisp texture and mild flavor. Here is an overview of some key health benefits of cabbage, as well as some surprising facts, storage and food safety tips, and ideas for how to prepare it.
Health benefits
Heart health
The high levels of vitamin K in cabbage may help to support heart health by regulating the formation of blood clots and reducing the risk of heart disease.
Vitamin K helps to activate proteins that are involved in the clotting process. Adequate intake of vitamin K may help to reduce the risk of heart disease by regulating the formation of blood clots and maintaining healthy blood flow.
Potassium and vitamin C, two other heart-healthy nutrients, are found in cabbage. Potassium regulates blood pressure, while vitamin C protects cells from oxidative stress by serving as an antioxidant. In fact, one cup of raw cabbage has 190% of the recommended daily intake of vitamin C!
Cabbage is also a good source of fiber, with 2 grams per cup. Fiber has been shown to reduce the risk of heart disease by lowering cholesterol levels and improving blood sugar control.
Overall, the combination of vitamin K, other nutrients, and fiber in cabbage makes it a heart-healthy choice that may help to reduce the risk of heart disease.
Weight management
The low calorie and high fiber content of cabbage makes it a useful tool for weight management. The fiber in cabbage can help to keep you feeling full and satisfied, while the low-calorie content can help to prevent weight gain.
Cabbage is relatively low in calories, with about 22 calories per cup. By choosing foods that are low in calories, you can help to prevent weight gain and potentially facilitate weight loss.
Fiber can help to keep you feeling full and satisfied, which may reduce the risk of overeating and facilitate weight loss.
Cabbage is also a good source of other nutrients, including protein and healthy fats, which can help to provide sustained energy and keep you feeling satisfied. This can help to reduce cravings for unhealthy snacks and support weight management.
Digestive health
The fiber in cabbage can also help to promote regular bowel movements and support digestive health.
As mentioned above, cabbage is a good source of fiber, which helps to add bulk to the stools, which can help to prevent constipation and make bowel movements easier.
Cabbage also contains prebiotics, which are non-digestible carbohydrates that nourish the beneficial bacteria in the gut. These bacteria, known as the gut microbiome, play a key role in maintaining a healthy digestive system.
Cabbage is generally considered to be easy to digest and is often recommended as a “safe” food for people with digestive problems. It is also low in fat and contains no cholesterol or sodium, which may make it easier on the digestive system than some other foods.
Overall, the combination of fiber and prebiotics in cabbage, along with its gentle effects on the digestive system, make it a helpful choice for supporting digestive health.
Fun facts
- Sauerkraut, a dish made from fermented cabbage, was eaten by Dutch sailors on long journeys to prevent scurvy.
- Cabbage is a natural insect repellent. The pungent smell of cabbage can keep pests away from other plants in your garden. [3]
- Cabbage has been used for medicinal purposes for centuries. It has been used to treat a variety of ailments, from headaches and stomachaches to snakebites and sore throats.
- Red cabbage has double the amount of vitamin C than green cabbage.
Storage and food safety
- Cabbage should be stored in the refrigerator in a plastic bag or wrapped in damp paper towels to keep it fresh.
- Whole heads of cabbage can be stored in the refrigerator for several weeks, while chopped cabbage should be used within a few days.
- To prevent the risk of foodborne illness, be sure to handle cabbage (and all other foods) safely, including washing your hands before handling and properly storing leftovers.
How to prepare cabbage
There are many different ways to enjoy cabbage, both raw and cooked. Here are a few ideas for incorporating it into your diet:
- Raw: Cabbage can be enjoyed raw as a crunchy addition to salads or sandwiches. You can also thinly slice it and use it as a low-calorie wrap for fillings like chicken or tofu.
- Cooked: Cabbage can be cooked in a variety of ways, including boiling, steaming, sautéing, or roasting. It is a common ingredient in dishes like coleslaw, stir-fries, and soups. Cabbage can also be fermented to make sauerkraut.
Bottom Line
Cabbage is a nutritious and versatile vegetable that offers a range of potential health benefits. Its low calorie and high fiber content makes it a helpful choice for weight management and digestive health, while its rich supply of vitamins and minerals, including vitamin C, vitamin K, and potassium, makes it a nutritious addition to any meal.
In addition to its many health benefits, cabbage is also relatively inexpensive and widely available, making it an accessible and convenient choice for many people.
Overall, there are many good reasons to include cabbage in your diet.
