Health Benefits Of Cabbage

Overview

Health benefits of cabbage

Cabbage is one of the most common Brassica vegetables in the human diet due to its affordability, availability, and variety of health benefits, and it thus forms a large part of global cuisines and diets. The most common cabbage cultivars are red, white, and savoy cabbages, which can be stewed, shredded, steamed, pickled, fermented, boiled, or consumed fresh. The edible part of this vegetable is the head, which comprises compacted layers of leaves that come in various shapes, sizes, colors, and textures.^[1] It has multiple health benefits and a good amount of nutrients. There are 4 types of different cabbage namely, green, red, green, savoy, and wombok. Red cabbage is healthier than the rest.

Health benefits of cabbage

• It reduces the overall risk of getting a variety of chronic diseases such as cancer, heart disease, diabetes, Alzheimer's, and so on¹
• In a study, researchers studied that a high intake of cabbage shows decreased level of risk of gastric cancer, prostate cancer, and breast cancer¹
• It also shows positive benefits for rectum, colon, and liver cancers
• Cabbage is also low in calories and therefore helps in weight loss
• Red cabbage is a source of vitamin C therefore it is good for body organs and skin
• Whereas savoy regulates the good digestive system

Nutrients in cabbage

• It contains abundant antioxidant phytochemicals such as vitamins C and E, flavonoids, and carotenoids¹
• Intake of cabbage increases the number of antioxidants in the blood, cells, and tissues.
• Cabbage contains anti-inflammatory properties (cytokines and nitric oxide) which help to reduce heart diseases, diabetes, and obesity¹
• Chinese cabbage has a considerably higher moisture content (95.4%). The total protein concentration is quite low, ranging from 0.91 to 2.00 g/100 g¹
• The vegetable also contains amino acids such as lysine, isoleucine, leucine, and methionine¹
• We also get sodium, potassium, iron, magnesium, and vitamin B6 (B5, B1) from cabbage

How to include cabbage in your diet?

Cabbage can be included in your breakfast, lunch, and dinner. There are various ways to eat it.

• Shred some cabbage and combine it with other veggies such as lettuce, carrots, and cucumbers to make a healthy and colourful salad
• Make the coleslaw: coleslaw  is a traditional dish that features cabbage as the primary component. To make a tasty side meal, combine shredded cabbage with a dressing made of mayonnaise, vinegar, sugar, and salt
• Cut the cabbage into slices, drizzle with olive oil, and season with salt and pepper to roast. Roast at 400°F (200°C) for about 25-30 minutes, or until tender and crispy
• Soup: Cabbage is an excellent ingredient in soup recipes. Toss chopped cabbage into a chicken noodle or veggie soup
• It can be used as a wrap, use cabbage leaves as a low-carb and nutritious snack

Side effects

 Although, cabbage has multiple health benefits it comes with a disadvantage which is T2DM.

• T2DM- cabbage can lower your glucose which can affect diabetic patients causing Type 2 diabetes mellitus (T2DM)²
• Obesity, dyslipidemia, high blood pressure, a family history of diabetes, a high-calorie diet, hormonal factors, and a sedentary lifestyle all contribute to the formation of T2DM²

How much is enough?

In a study, it is revealed that vegetables like cabbage should be consumed in a medium portion  5 times a week in a diet. This may also help to control the side effects of T2DM.

Summary

Cabbage is a leafy vegetable, and it is categorised  into different types, green, red (or purple), savoy, and wombok. Red cabbage is considered the healthiest with low calories compared to green cabbage. Cabbage comes with a lot of health benefits. It helps to reduce heart diseases, different types of cancer, diabetes, and obesity. It has multiple nutrients (vitamins, proteins) in it which help to reduce inflammation and provides strength to the body. Cabbage is cheap and is eaten in every part of the world, and it is easily available in the market. Vegetables can be included in the diet effortlessly. There are various dishes and juice to where cabbage is added. Though cabbage has a lot of benefits it comes with side effects of T2DM which is related to diabetes, which can be controlled if consumed in a proper portion by the diabetic patient. Hence, cabbage is a good source of food and should be included in your diet.