Cabbage – Nutrition & Health Benefits

Cabbage is a cruciferous vegetable which has multiple health benefits, such as increasing heart health. It is also a great source of vitamin K and fibre, which protects against bone disease.

You can eat cabbage raw or cooked; however, it is important that you prepare it the right way to get its health benefits. Avoid cooking cabbage, which can lower its nutrients.

Choose quick cooking methods such as chopping or stir-frying and eating it raw in a salad or slaw.

Nutrition of Cabbage

One cup of shredded raw cabbage contains the following nutrients:

•   Calories: 17.5
•   Carbohydrates: 4.06 g
•   Fiber: 1.75 g
•   Added sugars: 0 g
•   Fat: 0.07 g
•   Sodium: 12.6 milligrams (mg)
•   Protein: 0.896 g

Properties of Cabbage

The consumption of cabbage shows multiple scientifically proven properties; a few of these properties are mentioned below: 

•   It may have hypolipidemic properties. 
•   It may have hepatoprotective properties. 
•   It may act as an anti-diabetic agent. 
•  It might have cardioprotective properties. 
•   It may have antioxidant properties.

Health Benefits of Cabbage

Affordable and low-calorie choice

If you want to lose weight, replace calorie-dense foods with ones that do not contain many calories. Raw shredded cabbage, which contains 17.5 calories per cup, is the best low-calorie choice which can assist you in losing or managing weight. Most low-calorie, nutrient-rich foods are expensive; however, cabbage is relatively cheap.

Rich source of fibre

Cabbage can assist you in getting more fibre in your diet. the health benefits of fibre are manifold. Two cups of raw shredded cabbage pack nearly four grams of fibre. The suggested daily intake is 21-38g for other children, adolescents, and adults.

Fibre adds bulk to your meals to keep you full for long periods. High-fibre foods such as cabbage may assist in alleviating constipation, improve gut health, control blood glucose (sugar) and lower total cholesterol.

Source of Vitamin C

Oranges are not the sole way to get vitamin C. Cabbage can also provide a great amount of vitamin C if you need to include more in your diet.

Getting sufficient vitamin C in your diet is essential since the body does not create it naturally.

Vitamin C is an antioxidant which aids in body absorbing iron from plant-based foods, makes collagen to heal wounds, and supports your immune system.

May improve bone health

Cabbage possesses vitamin K, crucial for bone health and blood clotting. Approximately 53 micrograms (mcg) of vitamin K are present in one cup of raw cabbage. Experts recommend men and women consume 120 mcg or 90 mcg, respectively, of vitamin K every day.

Vitamin K deficiencies are uncommon. Few people, like those with digestive disorders like ulcerative colitis or celiac disease, may be at risk for inadequate vitamin K levels.

Too little vitamin K can result in an increased risk of osteoporosis and bleeding problems. Osteoporosis may result in bone fracture.

May combat cancer

Cruciferous vegetables such as cabbage possess glucosinolates. These sulfur-containing chemicals are held responsible for cabbage’s bitter taste. Research has highlighted that your body breaks down glucosinolates into compounds which may have anti-cancer properties.  

Eating only cabbage will not completely prevent cancer symptoms. More research is required to find the cancer-fighting benefits of cruciferous vegetables. Cabbage is still a health inclusion to any diet, so adding it to your meals is always a better idea.

Supports heart health

Research has highlighted that cabbage has anti-inflammatory properties, which may help lower heart disease risk.

A study published in 2021 found that women 74 years and older who consumed more cruciferous vegetables were 46% less likely to have abdominal aortic calcification (ACC) compared to others.

How to Use Cabbage? 

It can be utilised in the following ways: 

•   Cabbage can be eaten raw in salads or cooked as a vegetable. 
•   It is also preserved as a pickle or sauerkraut (fermented cabbage). 
•   It can also be stewed, shredded, boiled, sautéed and steamed.

You must always have a word with a doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a doctor. 

Side Effects of Cabbage:

A few possible side effects related to the consumption of cabbage are:

Consuming cabbage in excess can result in an intake of toxic chemicals such as thiocyanates, goitrin and benzyl cyanide. An increase in goitre and thiocyanates

It hinders thyroid function, and benzyl cyanide can result in potential adverse effects.

Consuming cabbage in excess can result in diarrhoea, abdominal discomfort and flatulence.

Nevertheless, if you experience any adverse effects from cabbage, it is recommended that you discontinue its consumption and immediately contact your Ayurvedic physician or doctor who has prescribed it for you.  They can able to guide you appropriately for your symptoms.

Precautions

Like to other vegetables and fruits eating cabbage is good if taken in moderate amounts. Nevertheless, general precautions must be considered. 

Cabbage is a home for multiple worms, so it is recommended to wash cabbage properly to remove worms and eliminate germs and bacteria.  

The safety data linked to cabbage consumption during pregnancy and breastfeeding is limited. Hence, caution must be taken when eating cabbage during breastfeeding.

Interactions with Other Drugs

Cabbage is filled with Vitamin K, which helps in blood clotting. Patients on anti-coagulant therapy using warfarin can show a considerable interaction with cabbage. Hence, if you are on warfarin or any anti-coagulant therapy, you should limit your cabbage intake.

But, you must always consult your Ayurvedic physician about the possible interaction of cabbage with other drugs and follow the prescription properly, as they are aware of your health condition and other medications you are taking.

Summary

Cabbage is an economical option which is low in calories and filled with health benefits. This vegetable is loaded with fibre, as well as vitamins C and K, making it an ideal option for boosting your immune system, maintaining strong bones and promoting gut health.

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