Health And Nutritional Benefits Of Cabbage

Cabbage
Cabbage | Source

About Cabbage

Latin Name : Brassica oleraceae.

In India, cabbage is called Bandh Gobi.

Cabbage is a cool season leafy, green edible vegetable whose leaves cluster around compactly to form a round or oval dense head. There are several varieties of cabbage with colors ranging from green, red and purple to the loose wrinkled savory variety.

Chinese cabbage or bok choy however belongs to a different species though it belongs to the same genus Brassica.

Though it not known for certain which country cabbage is native to, it was grown in Ancient Greece and Rome and reached Europe around 600 BC.

There are various ways to consume cabbage, from eating it raw in salads to steaming, braising, sauteing, stewing and even pickling.

The phytonutrients in cabbage react with carbon steel and turn the leaves black. For this reason use a stainless steel knife or a thick plastic knife to cut cabbage.

If you find some worms or insects within the folds of the cabbage head, soak the head in salt water or vinegar water for about 15 minutes to dislodge them and then rinse it.

The characteristic flavor of cabbage is due to the glucosinolates it contains. Cabbage seeds contain the highest concentration of these glucosinolates.

Overcooking cabbage sometimes produces an unpleasant tasting and smelling vegetable due to the production of hydrogen sulphide.

Cabbage has also been used traditionally as a medicinal plant.

Some people suffer from gastric distress when they consume cabbage. This can be overcome by blanching the whole or curt cabbage head for 5 minutes before cooking it if needed. Change the water if you need to cook it.

Red cabbage
Red cabbage | Source
Purple Cabbage
Purple Cabbage

Nutritional Benefits Of Cabbage

  • Cabbage is a low calorie, low fat and no cholesterol vegetable.
  • It is a good source of dietary fiber.
  • Cabbage is unusually rich in phytochemicals like thiocyanates, indole-3-carbinol, lutein, zeaxanthin, isothiocyanates and sulforaphane which are very powerful antioxidants. It has an orac value of 508 THE/100grams. Red cabbage has an orac value of 2258 THE/100 grams.
  • It contains very high levels of vitamin C and K supplying about 61% and 63% of the daily requirement respectively per 100 grams.
  • Cabbage contains several minerals like potassium, iron, manganese, calcium, phosphorus and magnesium.
  • It is a good source of folates and several other Bcomplex vitamins like pyridoxine, thiamine, pantothenic acid and riboflavin,
  • Though cabbage contains very low fat levels it contains surprisingly large amounts of the omega 3 fatty acid, alpha linoleic acid (ALA).
    In fact, there is far more ALA in 100 calories of cabbage than in 100 calories of salmon.

Cabbage Nutrition Facts

(click column header to sort results)
   
Cabbage (Brassica oleracea, capitata group),  
   
 
Nutrition Value per 100 g
 
 
(Source: USDA National Nutrient data base)
 
Principle
Nutrient Value
Percentage of RDA
Energy
25 kcal
1%
Carbohydrates
5.8 g
4%
Protein
1.3 g
2%
Total Fat
0.1 g
0.50%
Cholesterol
0 mg
0%
Dietary Fiber
2.50 mg
6%
Vitamins
 
 
Folates
53 mcg
13%
Niacin
0.234 mg
1.50%
Pantothenic acid
0.212 mg
4%
Pyridoxine
0.124 mg
10%
Riboflavin
0.040 mg
3%
Thiamin
0.061 mg
5%
Vitamin A
98 IU
3%
Vitamin C
36.6 mg
61%
Vitamin K
76 mcg
63%
Electrolytes
 
 
Sodium
18 mg
1%
Potassium
170 mg
3.50%
Minerals
 
 
Calcium
40 mg
4%
Iron
0.47 mg
6%
Magnesium
12 mg
3%
Manganese
0.160 mg
7%
Phosphorus
26 mg
3.50%
Zinc
0.18 mg
1.50%
Phyto-nutrients
 
 
Alpha-Carotene
33 mcg
--
Beta-Carotene
42 mcg
--
Lutein-zeaxanthin
30 mcg
--

Health Benefits Of Cabbage

Some of the major health benefits of cabbage are:

  • Anti Cancer

Cabbage has been hailed as an outstanding cancer inhibitor. Extensive studies, hundreds of them, have been conducted to find out its cancer preventing benefits.

Cancer has the following 3 varied and rich nutrients that make it a unique vegetable in the prevention of cancer.

1. Antioxidants

Cabbage has excellent levels of Vitamin C, good levels of beta carotene. Also it has an exceptional range of antioxidant phytonutrients of which the polyphenols are ranked very high as powerful antioxidants. The polyphenols have anti inflammatory benefits as well.

These antioxidants prevent oxidative stress which helps to reduce cancer risk.

2. Anti inflammatory compounds

When inflammation combines with oxidative stress the chances of cancer increase manifold.

The anthocyanins in cabbage (red cabbage is extremely rich in them), specifically provide anti inflammatory benefits thereby reducing the risk of cancer.

Cabbage also contains omega-3 fatty acid ALA, that is an anti inflammatory too.

3. Glucosinolates

Glucosinolates in cabbage are converted into isothiocyanates that have cancer preventing properties. Isothiocyanates help detoxify the body as well.
A diet rich in cruciferous vegetables like cabbage reduces the risk of lung cancer in smokers.

  • Improves Digestive Health

Cabbage especially cabbage juice heals stomach ulcers. The glucosinolates, the polyphenols and glutamine help in keeping the digestive tract healthy. They help in reducing the proliferation of Helicopter pylori bacteria in the stomach and also prevent issues like constipation, bloating, indigestion etc.

  • Lower Cholesterol Levels

The fiber in raw and cooked cabbage both reduce cholesterol levels by binding to the bile acids and removing them from the body thus preventing them from emulsifying fats and getting absorbed. Shortage of bile acids forces the liver to draw cholesterol from the body and as a consequence cholesterol levels are lowered.

It is to be noted here that lightly steaming cabbage increases its cholesterol increasing ability.

Some More Health Benefits Of Cabbage

It detoxifies the body. The sulphur compounds and vitamin C aid in detoxifying the body and purifying the blood

The anti inflammatory benefits extend to providing relief in gout, arthritic and rheumatic affections,

Cabbage is rich in iodine and iodine is needed for healthy functioning of the brain and nervous system. Cabbage consumption can therefore benefit in Alzheimer's disease.

Cabbage aids in healing of wounds and fights microbial infections due its sulphur compounds. It also boosts immunity levels, counters ageing, controls weight, keeps the hair, skin and eyes healthy, keeps bones strong, relieves headache etc.

Some Useful Information

To maximize the benefits of cabbage for cancer cabbage should be eaten only raw or better still only cooked for a short while. Cooking for a long period destroys the myrosinase enzyme. It is the myrosinase enzyme that converts the glucosinolates to allyl isothiocyanate and this particular isothiocyanate has the property of reducing risk of various types of cancer of including cancer of the prostrate, breast, colon and bladder.

It has been found that steaming cabbage for just under 5 minutes is the optimum time to gain this benefit.

This can also be done by allowing the sliced or shredded cabbage to sit for 5 to 10 minutes for the myrosinase to convert the glucosinolates into allyl isothiocyanate, before it is cooked.

Sinigrin, one of glucosinolates offering cancer protection, sometimes contributes to the slight bitter taste in cabbage This should not be a deterrent to its consumption as sinigrin is also converted to allyl isothiocyanate.

A Word About Red Cabbage

Red cabbage is nutritionally more concentrated in polyphenols than green cabbage.

It contains 196.5 mg/100 grams of polyphenols containing 28.3 mg of anthocyanins versus 45 mg of polyphenols containing 0.01 mg of anthocyanins in green cabbage.

Also, red cabbage contains 6 to 8 times more vitamin C than green cabbage.

Precautions

Cabbage contains certain nutrients that may interfere in the thyroid gland's ability to produce thyroid hormones thereby causing swelling of the thyroid gland.

Those with impaired thyroid function should avoid consuming cabbage.

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4.4 out of 5 stars from 8 ratings of Health And Nutritional Benefits Of Cabbage

Disclaimer

The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies, supplements or starting a new health regime.

© 2013 Rajan Singh Jolly

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Comments 32 comments

Cyndi10 profile image

Cyndi10 3 years ago from Georgia

I like cabbage, but had no idea there is Omega 3 in it. Thank you for some very useful information about the health benefits found in cabbage. Thanks, too, for providing the recipes.

Have a great weekend.


Kathryn Stratford profile image

Kathryn Stratford 3 years ago from Manchester, Connecticut

This is another informative article about food. I haven't cooked with cabbage very often, but I do enjoy cole slaw. The recipe for Cabbage Subzi looked great. I haven't heard of all of those ingredients, but it makes me curious. At some point I will try a similar type of cooked cabbage. Thanks for sharing your vast knowledge of foods with us!


bdegiulio profile image

bdegiulio 3 years ago from Massachusetts

Rajan, once again you have educated me about the benefits of one of my favorite veggies. I've always known that green leafy veggies are good of us but had no idea as to the extent. Great info.


wetnosedogs profile image

wetnosedogs 3 years ago from Alabama

Thanks for this wonderful cabbage hub. I love cabbage and I love soup. I really need to try that.


billybuc profile image

billybuc 3 years ago from Olympia, WA

It's funny my friend, but I hate the smell of cooked cabbage. It is some weird thing that has been with me my entire life. I have never gotten over it and still to this day I don't like being in the kitchen when someone is preparing cabbage. Having said that, you have done another great job of detailing the benefits of this vegetable. Well done! Have a wonderful weekend.


Georgie Lowery profile image

Georgie Lowery 3 years ago from Slaton, Texas USA

I love cabbage, raw or cooked, and now I know that it is very good for me. Thank you fir this very useful Hub!


donnah75 profile image

donnah75 3 years ago from Upstate New York

Another good, informational hub. I love cabbage. I like it best as a raw salad, but I also like it cooked. I tried growing it in my garden two summers ago, and it wasn't extremely successful. The cabbage heads were quite small. I may try again. Voted up.


carol7777 profile image

carol7777 3 years ago from Arizona

A reminder we have not had cabbage in a few weeks..I guess brussel sprouts count as little cabbages. Thanks for this great hub as always..and I am off th get some cabbage. Thanks...voting up and sharing.


prasetio30 profile image

prasetio30 3 years ago from malang-indonesia

Very informative hub and well written. I learn many things here, especially to know that cabbage useful for our health. My mother often use cabbage for cooking as various menu. Thank you very much for writing and share with us. Voted up and Take care!

Prasetio


Kasman profile image

Kasman 3 years ago from Bartlett, Tennessee

Alright Rajan, you've hit upon on another favorite of mine. Not as much a fan of raw cabbage but I do enjoy it cooked. I honestly didn't know it was quite that nutritious though, nor did I know that it was a cancer fighter. Thanks for writing a very informative and interesting hub! Voting up!


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Cyndi - I too was surprised about the omega 3 as it came up as totally unexpected while I was researching. Thanks for coming by.

@ Kathyrn - Cabbage subzi is the way we make cabbage here. I hope you give it a try.

@ Bill - Nice to know you have the info now.

@ WND - thanks and I do hope you go for it .

@ Bill - You now know the reason why cabbage smells wile cooking. Appreciate the input.

@ Georgie - I hope this motivates you to eat cabbage regularly.

@ Donna - Glad you are motivated to start growing cabbage again.

@ Carol - Yes almost, after all they are from the same family. Thanks for commenting.


Vellur profile image

Vellur 3 years ago from Dubai

Great hub, cabbage is very healthy but very few like it because of the smell. Thanks for sharing.


Gypsy Rose Lee profile image

Gypsy Rose Lee 3 years ago from Riga, Latvia

A great and informative hub. Nice to know that one of my favorite vegetables has so many benefits. I even love the aroma when it's cooking. Passing this on.


DDE profile image

DDE 3 years ago from Dubrovnik, Croatia

The benefits are so good to know of and these are some of my favorite foods. Interesting information and often over looked.


JCielo profile image

JCielo 3 years ago from England

When I was a child my gran, who lived with us, always used to give me the liquid left over after she boiled cabbage (she called it the 'bree') because she said it would 'help to build me up.' I loved it then and still do today!

Super hub Rajan, as always. Voted up, useful and shared.


alocsin profile image

alocsin 3 years ago from Orange County, CA

We actually just bought a bunch of cabbage because they were on sale at the grocery. Good to know the health benefits of our purchase. Voting this Up and Useful.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@Prasetio - thanks for visiting and commenting.

@ Kas - lightly steaming or cooking it is the best way to go. Thanks for the vote up.

@ Nithya - thanks for reading and commenting.

@ Rasma - Glad you like the information about your favorite vegetable. Thanks.

@ Devika - good to know you cabage is one of your favorite foods. Thanks fro visiting.

@ John - thanks for your input. And thanks for talikng time to read and share.

@ Aurelio - this is a lucky coincidence and good for you. Appreciate the votes.


moonlake profile image

moonlake 3 years ago from America

Very useful hub. Love cabbage love eating it raw. People here like to make sauerkraut out of it. We have a big old crock that we inherited from my uncle and he always used it to make his sauerkraut. Voted up and shared.


tillsontitan profile image

tillsontitan 3 years ago from New York

I cannot thank you enough for this one Rajan. I like raw cabbage but had no idea it interfered with thyroid function! I already have an under active thyroid so don't need anything to make it worse. Rajan to the rescue armed with so much good information!!

Voted up, useful, and interesting.


shin_rocka04 profile image

shin_rocka04 3 years ago from Maryland

Cabbage is definitely one of my favorite vegetables to eat and I'm glad it's rich with vitamins and nutrients. Sharing and voting up.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ moonlake - I've never tasted sauerkraut so it would be interesting to make it. Thanks for stopping by.

@ Mary - I'm glad you got this info from the hub. It is better to avoid it till you can ask your doctor. Appreciate the visit.

@ shin_rock - Thanks for coming by.


mvillecat profile image

mvillecat 3 years ago from Milledgeville, Georgia

Currently I am growing five heads of red (purple) cabbages. I love fresh slaw with fish and pork. Great hub! I voted up.


Eiddwen profile image

Eiddwen 3 years ago from Wales

This series is so interesting my friend;keep them coming.

Eddy.


ytsenoh profile image

ytsenoh 3 years ago from Louisiana, Idaho, Kauai, Nebraska, South Dakota, Missouri

Excellent hub on one of my favorite vegetables, especially at St. Paddy's Day. Thank you for doing such a great job providing so much information and noting the value of its contents. And recipes, yes. I might prescribe to eating it raw now though!


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Catherine - You are going to reap a real healthy crop of cabbage soon. Appreciate the input and thanks for visiting.

@ Eddy - Always a pleasure to see you around, my friend. Thank you.

@ Cathy - Your comment is heartwarming. Thanks very much.


Paul Kuehn profile image

Paul Kuehn 3 years ago from Udorn City, Thailand

rajan,

This is another awesome hub on a vegetable which is certainly very beneficial to good health. My parents used to always plant cabbage in their garden. My mother would then cook it sometimes as sauerkraut, a German dish, or boil it and serve it with corned beef which my father loved. I wasn't aware that cabbage was so high in Vitamin C! In some Thai dishes, cabbage is served raw in salad form. Voted up and sharing. Also Pinning and Tweeting.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Paul,

Our salads too comprise ofraw cabbage and we also cook it as a vegetable. I'm glad you like the information. Thanks for giving the hub a thumbs up and for all the sharing.


DonnaCSmith profile image

DonnaCSmith 3 years ago from Central North Carolina

Cabbage is very inexpensive, so it is good to know it is so healthy.


karthikkash profile image

karthikkash 3 years ago from India

I hadn't seen this hub earlier. Very well written and very informative hub :)


jainismus profile image

jainismus 3 years ago from Pune, India

Those who do not like using onion in recipes, should use cabbage leaves instead of onions. Many people are doing this, and this makes the food tasty.

As always it is another great Hub from you. Thanks.

Shared with followers.


cepheid profile image

cepheid 3 years ago from Estonia

Love cabbages especially on a stew.

Hmm, ..


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@Donna-thanks for stopping by.

@Karthik-thanks.

@Mahavir-This is new info and a very useful one. I'm going to try this out. Thanks for reading and sharing.

@cepheid-thanks.

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    rajan jolly profile image

    Rajan Singh Jolly (rajan jolly)1,139 Followers
    310 Articles

    Rajan is a major in Botany and Chemistry. Has worked as a poultry breeder for 23 years of his career breeding layer & broiler parents.



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