Table of ContentsView AllTable of ContentsNutrients in CabbageCabbage BenefitsPreparationDoes Color Matter?Cabbage Odor
Table of ContentsView All
View All
Table of Contents
Nutrients in Cabbage
Cabbage Benefits
Preparation
Does Color Matter?
Cabbage Odor
Cabbage is acruciferousvegetable in theBrassicaceaefamily, along with broccoli, Brussels sprouts, cauliflower, kale, arugula, bok choy, and radishes, among others. Higher intakes of cruciferous vegetables have been associated with a reduced risk of some health conditions, including diabetes, cardiovascular disease,musculoskeletalconditions, andcancer.
This article will discuss the nutrients in cabbage, the benefits of cabbage, how cabbage may be prepared, if the color of the cabbage matters, and how to help with cabbage smell.
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Cabbage is low in calories and high in vitamins C and K.The nutrition information of cabbage depends on which of the many varieties of cabbage is being consumed.
Raw Cabbage (100 g)Water: 92.2 gEnergy: 25 kilocalories (kcal)Protein: 1.28 gTotal lipid (fat) 0.1 gCarbohydrate: 5.8 gFiber, total dietary: 2.5 gSugars, total: 3.2 gSucrose: 0.08 gGlucose: 1.67 gFructose: 1.45 gCalcium: 40 milligrams (mg)Iron: 0.47 mgMagnesium: 12 mgPhosphorus: 26 mgPotassium: 170 mgSodium: 18 mgZinc: 0.18 mgCopper: 0.019 mgManganese: 0.16 mgSelenium: 0.3 micrograms (mcg)Vitamin C, total ascorbic acid: 36.6 mgThiamine: 0.061 mgRiboflavin: 0.04 mgNiacin: 0.234 mgPantothenic acid: 0.212 mgVitamin B6: 0.124 mgFolate, total: 43 mcgCholine, total: 10.7 mgVitamin A: 98 international units (IU)Lutein + zeaxanthin: 30 mcgVitamin E (alpha-tocopherol): 0.15 mgVitamin K (phylloquinone): 76 mcgRaw Red Cabbage (100 g)Water: 90.4 gEnergy: 31 kcalProtein: 1.43 gTotal lipid (fat): 0.16 gCarbohydrate: 7.37 gFiber, total dietary: 2.1 gSugars, total: 3.83 gSucrose: 0.6 gGlucose: 1.74 gFructose: 1.48 gCalcium: 45 mgIron: 0.8 mgMagnesium: 16 mgPhosphorus: 30 mgPotassium: 243 mgSodium: 27 mgZinc: 0.22 mgCopper: 0.017 mgManganese: 0.243 mgSelenium: 0.6 mcgVitamin C, total ascorbic acid: 57 mgThiamine: 0.064 mgRiboflavin: 0.069 mgNiacin: 0.418 mgPantothenic acid: 0.147 mgVitamin B-6: 0.209 mgFolate, total: 18 mcgCholine, total: 17.1 mgVitamin A: 1,120 IULutein + zeaxanthin: 329 mcgVitamin E (alpha-tocopherol): 0.11 mgVitamin K (phylloquinone): 38.2 mcg
Raw Cabbage (100 g)Water: 92.2 gEnergy: 25 kilocalories (kcal)Protein: 1.28 gTotal lipid (fat) 0.1 gCarbohydrate: 5.8 gFiber, total dietary: 2.5 gSugars, total: 3.2 gSucrose: 0.08 gGlucose: 1.67 gFructose: 1.45 gCalcium: 40 milligrams (mg)Iron: 0.47 mgMagnesium: 12 mgPhosphorus: 26 mgPotassium: 170 mgSodium: 18 mgZinc: 0.18 mgCopper: 0.019 mgManganese: 0.16 mgSelenium: 0.3 micrograms (mcg)Vitamin C, total ascorbic acid: 36.6 mgThiamine: 0.061 mgRiboflavin: 0.04 mgNiacin: 0.234 mgPantothenic acid: 0.212 mgVitamin B6: 0.124 mgFolate, total: 43 mcgCholine, total: 10.7 mgVitamin A: 98 international units (IU)Lutein + zeaxanthin: 30 mcgVitamin E (alpha-tocopherol): 0.15 mgVitamin K (phylloquinone): 76 mcg
Water: 92.2 g
Energy: 25 kilocalories (kcal)
Protein: 1.28 g
Total lipid (fat) 0.1 g
Carbohydrate: 5.8 g
Fiber, total dietary: 2.5 g
Sugars, total: 3.2 g
Sucrose: 0.08 g
Glucose: 1.67 g
Fructose: 1.45 g
Calcium: 40 milligrams (mg)
Iron: 0.47 mg
Magnesium: 12 mg
Phosphorus: 26 mg
Potassium: 170 mg
Sodium: 18 mg
Zinc: 0.18 mg
Copper: 0.019 mg
Manganese: 0.16 mg
Selenium: 0.3 micrograms (mcg)
Vitamin C, total ascorbic acid: 36.6 mg
Thiamine: 0.061 mg
Riboflavin: 0.04 mg
Niacin: 0.234 mg
Pantothenic acid: 0.212 mg
Vitamin B6: 0.124 mg
Folate, total: 43 mcg
Choline, total: 10.7 mg
Vitamin A: 98 international units (IU)
Lutein + zeaxanthin: 30 mcg
Vitamin E (alpha-tocopherol): 0.15 mg
Vitamin K (phylloquinone): 76 mcg
Raw Red Cabbage (100 g)Water: 90.4 gEnergy: 31 kcalProtein: 1.43 gTotal lipid (fat): 0.16 gCarbohydrate: 7.37 gFiber, total dietary: 2.1 gSugars, total: 3.83 gSucrose: 0.6 gGlucose: 1.74 gFructose: 1.48 gCalcium: 45 mgIron: 0.8 mgMagnesium: 16 mgPhosphorus: 30 mgPotassium: 243 mgSodium: 27 mgZinc: 0.22 mgCopper: 0.017 mgManganese: 0.243 mgSelenium: 0.6 mcgVitamin C, total ascorbic acid: 57 mgThiamine: 0.064 mgRiboflavin: 0.069 mgNiacin: 0.418 mgPantothenic acid: 0.147 mgVitamin B-6: 0.209 mgFolate, total: 18 mcgCholine, total: 17.1 mgVitamin A: 1,120 IULutein + zeaxanthin: 329 mcgVitamin E (alpha-tocopherol): 0.11 mgVitamin K (phylloquinone): 38.2 mcg
Water: 90.4 g
Energy: 31 kcal
Protein: 1.43 g
Total lipid (fat): 0.16 g
Carbohydrate: 7.37 g
Fiber, total dietary: 2.1 g
Sugars, total: 3.83 g
Sucrose: 0.6 g
Glucose: 1.74 g
Fructose: 1.48 g
Calcium: 45 mg
Iron: 0.8 mg
Magnesium: 16 mg
Phosphorus: 30 mg
Potassium: 243 mg
Sodium: 27 mg
Zinc: 0.22 mg
Copper: 0.017 mg
Manganese: 0.243 mg
Selenium: 0.6 mcg
Vitamin C, total ascorbic acid: 57 mg
Thiamine: 0.064 mg
Riboflavin: 0.069 mg
Niacin: 0.418 mg
Pantothenic acid: 0.147 mg
Vitamin B-6: 0.209 mg
Folate, total: 18 mcg
Choline, total: 17.1 mg
Vitamin A: 1,120 IU
Lutein + zeaxanthin: 329 mcg
Vitamin E (alpha-tocopherol): 0.11 mg
Vitamin K (phylloquinone): 38.2 mcg
Benefits: What Makes Cabbage Good for You?
The benefits of eating cabbage are numerous. In addition to being low calorie and low cost, cabbage contains vitamins, minerals, and other components that can help with your health, including:
20 Healthiest, Nutrient-Dense Vegetables
1 . Low Cost
Cabbage is an inexpensive way to add nutrition to your diet. Look for it in produce section of your grocery store, near thelettuce.
2 . Low Calorie
At about 30 calories per 100 g, cabbage is appropriate for areduced-calorieeating plan.
3 . Versatility
Cabbage comes in many varieties, and can be enjoyed in numerous ways, including raw in salads, cooked in foods such as cabbage rolls, andfermented as foodslikesauerkrautandkimchi.
4 . Amino Acids
Cabbage is abundant in amino acids (the building blocks of protein), which haveantioxidantactivity and can help reduce oxidative stress. This means they can help protect against some types of cell damage.
Amino acids are precursors toneutrotransmitters(chemicals that pass along vital messages between nerve cells) and various metabolites (products produced during metabolism).
5 . Polyphenols
Cabbage is rich inpolyphenols, such asphenolic acidsandflavonoids.
Polyphenols have properties that may be:
A 2021 study found that varieties of cabbage with the highest polyphenol content may have effects that prevent or reduce obesity.The varieties of cabbage with the lowest polyphenol content showed little of these effects.
6 . Phytosterols
One hundred grams of cabbage contains about 27.4 mg ofphytosterols. Phytosterols are plant sterols similar to cholesterols. They have antioxidant and cholesterol-lowering effects and may help reduce the risk of cardiovascular diseases.
Plant sterols may help reduce or ameliorate:
7 . Vitamin B6
Cabbage is a source of vitamin B6. Vitamin B6 aids in the breakdown of nutrients. It helps maintain normal levels of the amino acidhomocysteine(high levels of homocysteine may cause heart problems). It also helps brain function develop and helps immune cells function.
Vitamin B6 deficiency on its own (without deficiency in other B-complex vitamins) is uncommon, but can cause symptoms such as swollen tongue, depression, confusion, and weakened immune function.
8 . Folate
Cabbage providesfolate, which is involved in protein metabolism, helps form nucleic acids (DNA and RNA), and helps break down homocysteine. You need folate to produce healthy red blood cells, with a deficiency resulting in anemia. Pregnant people need sufficient intake for the development of the spinal cord and brain in the fetus.
Adequate dietary intake offolatemay help reduce the risk of some forms of cancer.
9 . Potassium
TheDASH Diet (Dietary Approaches to Stop Hypertension), which emphasizes getting potassium from fruits and vegetables (such as cabbage), has been shown to lower blood pressure.
According to the Food and Drug Administration (FDA), a low-sodium diet that includes foods that provide potassium may help reduce the risk of high blood pressure and stroke.
Some studies suggest higher intakes of dietarypotassiummay improve bone health.
Potassium is needed for insulin secretion from pancreatic cells. Without adequate potassium, people may be more prone to insulin resistance and type 2 diabetes.More research is needed in this area before these links can be confirmed.
10 . Vitamin C
Cabbage contains vitamin C, which helps the immune system work properly, and acts as an antioxidant.Vitamin C improves theabsorption of ironfrom plant-based foods. It is required to make the protein collagen, which is needed to help with wound healing.
Several clinical studies have found that low vitamin C levels may affect cardiovascular health.
11 . Fiber
Cruciferous vegetables like cabbage are a good source ofdietary fiber. Fiber may help with:
Dietary fiber may also help reduce the risk of colorectal cancer.
12 . Vitamin K
Cabbage is a source of vitamin K. Vitamin K plays an important role in the formation of blood clots, and also helps with the maintenance of bone, preventing the hardening of arteries,controlling inflammation, and protecting the nervous system.
13 . Glucosinolates
Cruciferous vegetables such as cabbage containglucosinolates(sulfur-containing chemicals). These form active compounds such asindolesandisothiocyanateswhen broken down, as can occur in cooking and eating.
Animal studies and experiments with laboratory-grown cells have found that indoles and isothiocyanates may inhibit the development of certain cancers, though studies in humans have shown mixed results.
Cabbage Is Not Medical CareEating cabbage is not a substitute for getting medical care when needed. Always talk to your healthcare provider about your symptoms or concerns.
Cabbage Is Not Medical Care
Eating cabbage is not a substitute for getting medical care when needed. Always talk to your healthcare provider about your symptoms or concerns.
Cabbage Preparation: Which Method Is Best?
Cabbage can be eaten in a number of ways including raw, cooked, juiced, or fermented.
Raw
Fresh cabbage that has beenthoroughly cleanedcan be eaten raw. It is often sliced, chopped, or grated and added to salads. Raw cabbage can last a few days if stored in the refrigerator.
Cooked
Cabbage can be stir-fried, added to soups, used in casseroles, and used in many other dishes.
Cooking methods such as boiling, microwaving, and pressure cooking can cause a significant loss of glucosinolates. If cooking cabbage, steaming helps retain the most glucosinolates.
Juiced
Cabbage juice can be a convenient way to consume cabbage, but cabbage loses fiber content with juicing.While this removes the health benefits of the fiber, it may make cabbage more tolerable to those with difficulty handling fruits and vegetables with a high fiber content.
Fermented
Cabbage can be fermented to make products like sauerkraut and kimchi. Fermented foods such as sauerkraut are potential sources forprobiotics(beneficial microbes).
Cabbage Leaves and Breastfeeding
Although clinical research on this subject is limited, many people who are lactating find that applying clean, refrigerated cabbage leaves to their breasts helps relieve pain and swelling from engorgement.
For continuedbreastfeedingor chestfeeding, the cabbage should only be applied until the pain and swelling begin to subside, as continued use may cause too big a decrease in milk supply. Cabbage may be applied regularly to relieve discomfort or swelling during weaning.
Does Cabbage Color Matter?
Red cabbage gets its color from substances calledanthocyanins. Studies suggest eating more foods that provide anthocyanins may lower the risk of cardiovascular disease.
Anthocyanins may also have effects that are:
Cabbage Smell: What Helps?
The longer cabbage cooks, the more odor is released.To lessen unpleasant cabbage smell, reduce your cooking time to the minimum time possible to get your desired result. Cooking it in fat, such as oil or butter, or adding lemon juice or vinegar may also reduce the odor.
Summary
Cabbage is a low-cost, low-calorie, nutritiouscruciferous vegetable. It contains substances that promote health benefits, including amino acids, polyphenols, phytosterols, vitamin B6, folate, vitamin E, potassium, vitamin C, fiber, vitamin K, and glucosinolates.
Eating cabbage has been linked to health benefits including antioxidant effects, immune system support, and lowering the risk of some health conditions including cardiovascular diseases and certain cancers.
Cabbage can be eaten in ways such as raw, cooked, juiced, orfermented. Red cabbage contains anthocyanins, which may have additional health benefits.
26 Sources
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