Cabbage-Health Benefits And Nutritional Facts
April 30, 2020 | by Yashaswi Pathakamuri | Posted in Nutrition Facts
Cabbage is a leafy green, red, purple or white biennial plant grown as an annual vegetable crop. It is descended from the wild cabbage and belongs to the “cole crops” or brassicas, meaning it is closely related to broccoli and cauliflower, Brussels sprouts and Savoy cabbage. Cabbage is often lumped into the same category as lettuce because of their similar appearance, is actually a part of the cruciferous vegetable family.
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions.
Benefits
Cabbage may have a range of health benefits.
- Excellent source of vitamin K
- Lowers cholesterol levels
- Reduces cardiovascular diseases
- Lowers blood pressure
- Vitamin C rich
- Reduces inflammation
- Helps in digestion
- Reduces the risk of cancer
- Protects from radiation therapy
- Boosts immune system
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 contains powerful antioxidants that may help reduce inflammation. Cabbage is especially high in vitamin C, a potent antioxidant that may protect against heart disease, certain cancers and eyesight. Vitamin K is critical for blood clotting. Cabbage contains powerful pigments called anthocyanins, which have been shown to reduce the risk of heart disease.
Fermented foods might be one of the best things you can consume for your immune and digestive systems. A chemical in cabbage may protect against the negative effects of radiation. The sulforaphane found in cabbage may help protect against cancer. Cabbage contains insoluble fiber, which keeps the digestive system healthy by providing fuel for friendly bacteria and promoting regular bowel movements.
Nutritional Facts
Cabbage is very low in calories, but is loaded with vitamins and minerals. and high in fiber and contains powerful antioxidants. In 100 g of green cabbage 91% of moisture is present.
| Nutrients | Amount per 100 g (green) |
| Energy | 21.51 kcal |
| Carbohydrates | 3.25 g |
| Protein | 1.36 g |
| Fat | 0.12 g |
| Fiber | 2.76 g |
| Calcium | 51.76 mg |
| Phosphorus | 30.15 mg |
| Omega 3 fats | 48.61 mg |
| Sodium | 14.98 mg |
| Potassium | 233 mg |
| Vitamin C | 33.25 mg |
| Magnesium | 17.99 mg |
| Folate (vitamin B9) | 46.36 mcg |
| Beta carotene | 20.48 mcg |
| Vitamin A | 3.41 mcg |
| Lutein | 3.98 mcg |
Increasing consumption of plant-based foods like cabbage decreases the risk of diabetes, obesity, heart disease, and overall mortality. It can also help promote a healthy complexion, increased energy, and overall lower weight. This vegetable has been grown around the world for thousands of years and can be found in a variety of dishes, including sauerkraut. Cabbage can be eaten raw, steamed, boiled, roasted, sautéed, or stuffed.