9 benefits that will convince you to put more cabbage in your diet

Cabbage is a vegetable belonging to the cruciferous family, as are broccoli and kale. You may have heard about the numerous benefits of these vegetables, which are considered functional foods.

And cabbage is no different! With only 43 calories per cup, this common food offers a number of health benefits. Discover the main ones:

1. Cabbage is an excellent source of nutrients

Even with very few calories, cabbage is a powerful source of various nutrients. In just one cup of the white variety, you can find 85% of the recommended daily intake of vitamin K and 54% of vitamin C.

Other nutrients that stand out are folate, manganese, vitamin B6, calcium, potassium and magnesium.

2. It helps fight inflammatory processes

Inflammation is a natural process of our body to defend ourselves from infectious agents. However, chronic inflammation over a long period is associated with heart disease, rheumatoid arthritis, and inflammatory bowel disease.

Cabbage, like other cruciferous vegetables, has a large amount of antioxidants such as sulforaphane and kaempferol, which help to reduce the inflammatory process and reduce the risk of these diseases. (1)

3. Cabbage is rich in vitamin C

Cabbage is an excellent source of vitamin C, especially if it’s the purple variety: one cup provides 85% of the daily recommended intake of this nutrient, the same amount found in a small orange.

Vitamin C is a collagen production-stimulating agent, which prevents the appearance of wrinkles and sagging skin and is critical for healthy bones, muscles, and blood vessels (2). In addition, it has antioxidant power, which gives cabbage properties against various types of cancer and other chronic diseases (3).

4. Benefits for digestion

Because it is rich in insoluble fiber (a type of carbohydrate that our bodies cannot process), cabbage facilitates digestion by increasing the volume of stool and regulating bowel movements (4).

In addition, its high content of soluble fiber is an excellent food for the good bacteria in our gut, known as probiotics. These microorganisms protect the immune system and are able to produce important nutrients like vitamin K2 and B12 (5, 6).

5. Cabbage is good for the heart

The vibrant color of red cabbage is a result of the presence of anthocyanins, plant pigments that belong to the flavonoid family (found mainly in the skin of dark-colored grapes).

These pigments have already been linked to a reduction in the risk of heart attack and coronary artery disease and a decrease in blood pressure (7, 8). In addition, the anti-inflammatory properties of cabbage also help protect heart health.

6. Helps regulate blood pressure

Anyone who suffers from high blood pressure or hypertension knows that it is necessary to reduce sodium intake through food. However, some studies show that increasing your intake of potassium, which is especially present in red cabbage, is just as important as decreasing salt (9).

This is because this mineral stimulates the body to eliminate sodium through the urine and relaxes the walls of blood vessels, helping to reduce pressure. Two cups of red cabbage provides 12% of your recommended daily potassium intake.

7. Cabbage can lower cholesterol levels

Cabbage works to regulate cholesterol levels in two ways. The first of these is due to its content of soluble fibers, which bind to bad cholesterol (LDL) molecules in the intestine and prevent them from being absorbed by the body.

The second form occurs thanks to the presence of phytosterols. These substances have a chemical structure very similar to LDL, so they are able to bind to the channels that absorb bad cholesterol, blocking the passage and facilitating its elimination.

8. It is an excellent source of vitamin K1

A cup of cabbage provides 85% of the daily requirement of vitamin K1, which acts as a cofactor for the enzymes responsible for blood clotting.

If this vitamin is lacking, the body is subject to bleeding gums and the risk of bleeding increases.

9. Cabbage is versatile and affordable

In addition to offering so many health benefits, cabbage is still a very easy food to include in the diet. It can be eaten raw or cooked in dishes such as salads, soups and broths. Not to mention the fermented version, sauerkraut, which is an excellent source of probiotics.

And best of all: cabbage is easily found at fairs and supermarkets and usually has a very affordable price. It is worth including this vegetable in your diet.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.