Eating cabbage regularly may lower the risk of certain cancers

From improving your gut health to boosting your immune system.

The fact that cabbage isn't the most riveting vegetable is no reason to look down on this cruciferous produce. The truth is, it might end up helping your diet (and help you get out of a vegetable rut).

The cabbage plant is a member of the brassica family, which also contains such vegetables as broccoli, cauliflower, and kale. It's a great source of nutrients and a low-calorie option. Consuming cabbage has been linked in research to a variety of health benefits, including protection from inflammation and infection, improved immunological function, and reduced blood pressure and cholesterol.


Even though cabbage is very low in calories, it has an impressive nutrient profile. In fact, just 1 cup (89 grams) of raw green cabbage contains

  • Calories: 22

  • Protein: 1 gram

  • Fiber: 2 grams

  • Vitamin K: 85% of the RDI

  • Vitamin C: 54% of the RDI

  • Folate: 10% of the RDI

  • Manganese: 7% of the RDI

  • Vitamin B6: 6% of the RDI

  • Calcium: 4% of the RDI

  • Potassium: 4% of the RDI

  • Magnesium: 3% of the RDI


Cabbage also contains small amounts of other micronutrients, including vitamin A, iron, and riboflavin.


Getting enough vitamin C in your diet aids in the absorption of iron from plant-based foods, promotes the formation of collagen for faster wound healing, and strengthens the immune system to ward against illness.


A High-Fiber Food

If you want to get more fiber in your diet cabbage can help. Two cups of chopped cabbage pack nearly 5 grams of fiber.


Constipation, blood sugar regulation, cholesterol reduction, and digestive health are just a few of the potential benefits of a high-fiber diet.


Helps Promote Better Bone Health

Vitamin K, which is found in cabbage, is essential for strong bones and normal blood coagulation. There are about 68 micrograms of vitamin K in just one cup of cooked cabbage, according to the USDA.


An Excellent Low-Calorie Choice

To aid weight loss, swapping out high-calorie foods for lower-calorie ones like cabbage is a fantastic idea. One cup of cooked cabbage is only 34 calories, making it an excellent option for weight management.


It's great for your cardiovascular system

Since cabbage is an anti-inflammatory cruciferous vegetable, it is suggested for people at risk for cardiovascular disease.


It May Help Fight Cancer

Cabbage's reputation as an anti-cancer food source stems from the glucosinolates found in it. Studies have found that it reduces the risk of several different kinds of cancer.


Nutrition

According to the USDA National Nutrient Database, 1 half cup of shredded cooked cabbage (75 grams) contains:

  • 17 calories

  • 4 grams of carbohydrate (including 1 gram of fiber and 2 grams of sugar)

  • 1 gram of protein

Eating a half-cup of cooked cabbage would provide 30-35 percent of daily vitamin C needs. It also provides:

  • 81.5 micrograms of vitamin K

  • 11 milligrams of magnesium

  • 22 micrograms of folate

Plus, lesser amounts of vitamin B-6, calcium, potassium, and thiamin.


Cabbage contains the antioxidants choline, beta-carotene, lutein, and zeaxanthin as well as the flavonoids kaempferol, quercetin, and apigenin. Red cabbage tends to contain more of these compounds than green cabbage.


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