Cabbage: 10 Reason's Why It's Good For You (Plus Recipes)

Cabbage is a vegetable rich in fiber and antioxidants that helps to lower levels of "bad" cholesterol in the blood by reducing fat absorption in the body and preventing the oxidation of fat cells.

Cabbage also contains high levels of vitamin C and beta-carotene, nutrients with antioxidant properties that combat free radicals and help protect against conditions like high blood pressure and premature aging. 

Types of cabbage differ based on the texture of their leaves, which can be flat or curly, and their color, which is either purple or green. Cabbage can be eaten raw, pickled, or cooked, and added to recipes for salads, juices, soups, and stir-fry.

Main benefits

Due to its high content of antioxidants, vitamins, and minerals, cabbage is a vegetable with a variety of health benefits. These include:

1. Strengthening the immune system

Cabbage is rich in vitamin C, a nutrient that improves function of the body's defense cells and helps to fight viruses, fungi, and bacteria, strengthening the immune system and protecting against the flu, allergies, and the common cold. 

2. Lowering "bad" cholesterol

Cabbage has high levels of vitamin C and beta-carotene, bioactive components with antioxidant properties that combat free radicals and inhibit oxidation of fat cells, leading to a decrease in levels of "bad" (LDL) cholesterol in the blood.

Cabbage is also an excellent source of soluble fiber, a type of fiber that decreases fat absorption in the gut and inhibits the production of cholesterol in the liver.

3. Prevention of high blood pressure

Cabbage contains high amounts of vitamin C and beta-carotene, which possess antioxidant and anti-inflammatory properties and help improve blood circulation and prevent high blood pressure through relaxation of the blood vessels. 

4. Relief from constipation

Cabbage is an excellent source of soluble fiber, which absorbs water into the stool and makes it softer and easier to pass.

5. Promotes blood clotting

Cabbage contains high amounts of vitamin K, a vitamin essential for the production of proteins that help control bleeding. Vitamin K promotes healthy blood clotting and is important in preventing heavy bleeding. 

6. Protection against premature aging

The vitamin C found in cabbage is a nutrient that plays an important role in the production of collagen, helping to prevent wrinkles and sagging of the skin. 

Learn about the health benefits of collagen.

7. Promoting weight loss

Cabbage is an excellent source of soluble fiber, a type of fiber that dissolves in water and forms a type of "gel" in the stomach. This can help promote weight loss by slowing down digestion and prolonging a feeling of fullness.

Cabbage can also be an integral part of weight loss diets, as it is low in calories, carbohydrates, and fat.

8. Protecting eye health

Cabbage, especially purple cabbage, is rich in zeaxanthin and lutein, which are carotenoids that protect the eyes against UV rays from the sun. This protection helps maintain good eye health and prevents the formation of cataracts. 

9. Strengthening the bones

Cabbage is rich in vitamin K, a vitamin that plays an important role in the production of osteocalcin, a calcium-binding protein that helps strengthen the bones and protects against osteoporosis. 

10. Diabetes prevention

The fiber found in cabbage helps to slow down the absorption of carbohydrates and balance glucose levels in the blood, helping to prevent insulin resistance and diabetes.

Is cabbage fattening?

Cabbage is a food low in fat and carbohydrates, therefore eating cabbage regularly will not cause you to gain weight.

However, eating cabbage prepared with ingredients high in fat, such as bacon, heavy cream, mayonnaise, and high fat cheese, can lead to weight gain.

Nutrition facts

The following table provides nutritional information based on a 100 gram serving of cabbage:

It is important to remember that cabbage should be included as part of a diverse and well-balanced diet in order to obtain all of the benefits listed above. Regular exercise and a healthy diet are essential for overall health. 

How to eat

Cabbage can be eaten raw (on salads or in juices) or cooked (in soups or stews).

There are no specific recommendations for how much cabbage you should eat, but the recommended amount of vegetables to consume is 2 to 3 portions (160 to 240 grams) per day.

Excessive consumption of cabbage can cause excess gas in some people. People who are breastfeeding may want to avoid cabbage if the baby is experiencing colic, as it could be a contributing factor. In this case it is always important to talk to your pediatrician.

Healthy recipes

Cabbage can be used in many healthy and delicious recipes, such as salads, stir-fry recipes, and juices: 

1. Purple cabbage salad

Ingredients:

• 1 small purple cabbage, cut into strips;
• 1 Tbsp vinegar;
• 2 Tbsp olive oil;
• 1 small onion, chopped;
• 1 tsp powdered cloves;
• 1 Tbsp honey;
• Salt to taste.

Instructions:

Add the olive oil to a pot over medium heat. Add the onion to the pot and saute for 3 minutes. Add the cabbage, salt, and vinegar to the pot and mix well with a spoon. Remove the pot from the heat, add the cloves and the honey, and mix well. Serve warm. 

2. Cabbage stir-fry

Ingredients:

• 1 small cabbage, cut into strips;
• 1 garlic clove, minced;
• 1 onion, diced;
• 2 tsp olive oil;
• Salt and pepper to taste;
• 1 tomato, chopped;
• 1 cup peas;
• 1 cup corn;
• 3-4 Tbsp (50 mL) filtered or boiled water.

Instructions:

Add the olive oil, garlic, and chopped onion to a pot and let cook for 3 minutes. Next, add the cabbage, water, salt, and pepper, mix well, and cook until the cabbage wilts. Add the tomato, peas, and corn, mix well, and serve.

3. Cabbage juice

Ingredients:

• 3 cabbage leaves;
• Juice of 1 orange;
• 16 oz (500 mL) filtered or boiled water.

Instructions:

Wash the cabbage leaves well and place in a blender along with the water and orange juice. Blend until smooth. Strain (if desired) and serve.