Top 9 Benefits of Cabbage, Nutritional Facts, and Wholesome Recipes

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Top 9 Benefits of Cabbage

Top 9 Benefits of Cabbage, Nutritional Facts, and Wholesome Recipes – The first thing that comes to mind when we speak of is that cabbage is a vegetable that is tossed in salads, or thrown into the soup or some of the most loved Chinese food. But the versatility of this vegetable does not stop there.

Cabbage belongs to the same family as broccoli, cauliflower, kale and. You can find this multi-layered vegetable in surprisingly green, red and purple. You can eat it raw or in cooked form, or just do a one juice.

This cruciferous vegetable is responsible for health, rich in essential vitamins such as C, K; folic acid, minerals like calcium, potassium, iodine and phosphorous. In addition, cabbage is grown for centuries in many parts of the world. In ancient times the Romans used it to beat their hangover and Koreans used to treat ailments of the skin.

Table of Contents

Nutritional Facts of Cabbage

1 cup of shredded cabbage (70 grams) contains:

Calories 17.5 Kcal
Carbohydrate  4 g
Protein Approx. 1g
Fat 0.07g
Vit C 26 micrograms
Vit K 53 micrograms
Folate 30 micrograms
Potassium 119 mg
Calcium 28 mg
Phosphorus 18 mg
Magnesium 8 mg

Top 9 Benefits of Cabbage

Check out the 9 good reasons, why cabbage deserves a place in your plate:

#1 Good for your gut

Good for your gut

With the cabbage is rich in fiber and water, it helps the food in your digestive tract and help Propel normal bowel movement. It is even healthier if cabbage is consumed in fermented form where it acts as a probiotic rich in good bacteria that keeps the gut healthy. Chou also helps because of its high fiber to relieve gastritis (inflammation of the lining of the stomach), ulcers of the stomach and irritable bowel syndrome (ulcerative colitis and Crohn’s disease).

#2 Keeps your heart healthy

Keeps your heart healthy

Cabbage helps lower cholesterol levels in your body and reduces the risk of heart disease, stroke brain and helps regulate blood pressure. Studies have shown that cabbage contains flavonoids and phenols that are good for the heart. It also protects one against oxidative stress, which has an important role in the development of heart disease such as ischemia (lack of oxygen supply to the heart muscles) and heart attack.

#3 Eat Cabbage for brain health

Eat Cabbage for brain health

Chou, particularly the red variety contains vitamin K and an antioxidant called anthocyanin which helps improve the functioning of your brain. These nutrients will not damage the nerves and improve memory. cabbage consumption can prevent you from developing diseases such as Alzheimer’s disease and dementia (memory problems). Consume fermented forms such as cabbage sauerkraut and kimchi are found to have beneficial effects on cognitive function as well.

#4 Immunity Booster

High in vitamin C confer immunity cauliflower stimulate the property to her. A strong immune system fight against the diseases by killing bacteria and harmful viruses and helps you stay healthy.

#5 Helps keep Cancer at bay

Studies have shown that consumption of cruciferous vegetables reduce the risk of certain cancers, including colon, breast, lung and prostate. anticancer property of cabbage is due to its rich nutrient content as glucosinolates, antioxidants and anti-inflammatory agents.

Sulforaphane, lupeol and sinigrin found help in the fight to cancer cells sprouts. A powerful antioxidant called anthocyanin which is abundantly present in red cabbage is shown to have anti-cancer properties as it destroys not only already formed cancer cells but also prevents the formation of new cancer cells in the body.

#6 Helps reducing inflammation

Cabbage contains myriad anti-inflammatory agents that help fight inflammation in your body. This facilitates allergy, helps relieve joint pain and has a beneficial effect on arthritis. Due to its anti-inflammatory cabbage property is used as a herbal treatment for inflammatory diseases such as peptic ulcers, irritable bowel syndrome and mastitis (inflammatory condition of breast cells). Cabbage is also found to have beneficial effects in contact dermatitis (an inflammatory condition of the skin).

#7 Good for Diabetics

Good for Diabetics

According to a study, a cabbage diet reduces your risk of type 2 diabetes because of its high antioxidant content and high fiber. Eating red cabbage can relieve diabetes and its associated complications.

#8 Cabbage for healthy skin

Cabbage for healthy skin

Eat cabbage regularly for healthy skin because it is rich in antioxidants that reduce free radicals that cause skin aging and skin discoloration. Eating cabbage can have beneficial effects on skin diseases such as psoriasis and eczema. It also improves skin problems, including acne and xeroderma.

#9 Helps in weight loss

Helps in weight loss

Chou is deciduous in nature is low in calories. Including cabbage in your weight loss diet is a great idea. Including cabbage soup in your diet not only will curb your hunger, but also helps indigestion while providing health benefits.

2 Wholesome Recipes with Cabbage

Whether you Stir fry, steaming, cook, or just believing, cabbage gives a delicious taste in your language. See wonderful recipes using cabbage, to add variety with the goodness of health.

#1 Lemon Garlic Sautéed Cabbage

Lemon Garlic Sautéed Cabbage

Of all types of cooking methods, brown is considered the way the healthiest cooking cabbage, as cooked vegetables to the extent desired while retaining its content intact nutrients. This recipe is another tastier and healthier version of the Indian style of cooking cabbage.


  • Shredded cabbage- 2 cups
  • Extra-virgin olive oil: 1 tsp
  • Minced garlic: 1 tbsp
  • Red pepper flakes (crushed): Pinch
  • Black pepper- 0.25 tsp
  • Salt: According to taste
  • Lemon: 1 tsp


  • Heat olive oil in a pan on medium flame.
  • Add minced garlic and sauté for a few seconds.
  • Add cabbage, salt, black pepper and chilli flakes. Toss well.
  • saute for 2 mins till cabbage is slightly cooked but not soft.
  • Turn off the flame. Squeeze lemon juice and mix.
  • Serve hot.

#2 Healthy Cabbage and Chicken Soup

Healthy Cabbage and Chicken Soup

This is a great preparation as it is low in calories, healthy, and filling.


  • Oil- 1 tbsp
  • Skinless chicken breast- 200 grams
  • Red pepper flakes: 2 tsp
  • Salt: According to taste
  • Black pepper (ground): Half teaspoon
  • Chicken broth- 8 cups
  • Cabbage (1 medium-sized head): Torn into bite-sized chunks
  • Celery (diced): 3/4 cup
  • Green pepper (diced): 1/2 cup
  • Onion (coarsely chopped): 1
  • Garlic cloves (coarsely chopped): 8
  • Green beans: 1/2 cup
  • Chopped tomatoes: 1, medium
  • Coriander leaves- 1 tbsp, chopped


  • Heat half a tablespoon of oil in a pan. Place the chicken breast along with some salt, chili flakes, and pepper.
  • Cook both sides until done. Keep aside.
  • Now, take a heavy-bottomed pan. Heat the remaining oil and saute all the chopped vegetables.
  • Stir in the chicken broth and add in the cooked and chopped chicken and seasoning.
  • Bring the mixture to boil and then reduce the flame.
  • Simmer for 20-25 minutes until vegetables are tender.
  • Once done, garnish with coriander leaves.
  • Serve hot.


Cabbage is as nutritious as its counterparts such as kale and broccoli are. It is good for your digestive system, skin and hair. It is one of the perfect choices for dieting as well. Packed with the antioxidant goodness and anti-inflammatory agents, it helps to fight several deadly diseases like cancer, diabetes, heart disease, BP and stroke. It also improves the functioning of the brain, improves memory and prevents diseases like Alzheimer’s and dementia.

Frequently Asked Questions (FAQs)

Q. Is eating cabbage everyday harmful?

A. Eating cabbage daily may not necessarily be harmful. But it is advisable to include a variety of vegetables in your diet to get benefits of various vitamins, minerals and antioxidants found in different plants and colorful vegetables.

Q. Which is the healthiest type of cabbage?

A. All cabbage (regardless of color) have large amounts of phytonutrients, but the red cabbage and purple have a little more antioxidants anthocyanins content.

Q. Is it safe to consume cabbage in pregnancy?

A. Cabbage can be eaten safely during pregnancy as well. But make sure to have it in cooked form to avoid food poisoning and digestive problems such as bloating or flatulence.

Q. Is consuming cooked cabbage healthier than raw?

A. Both forms of cabbage – raw or cooked have their advantages and have the same nutritional value. Those with weaker digestion, can consume Cooked cabbage forms. Moreover, it ensures the prevention of foodborne illness due to bacterial or fungal contamination. You can cook or blanch for minimal cooking, but safely before having.

Q. Are eating the outer leaves of cabbage safe?

A. The outer leaves are edible, but should be discarded if found with holes, dirt spots or insect remains. Therefore, to eat clean and attractive presentation, the outer leaves should be removed.

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