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The health benefits of cabbage

Last updated Thu 2 November 2017


By Megan Ware RDN LD
Reviewed by Karen Gill, MD

1. Benefits

2. Nutrition

3. Diet

4. Risks
Cabbage, which is often lumped into the same category as lettuce because of
their similar appearance, is actually a part of the cruciferous vegetable family.
Cruciferous vegetables like cabbage, kale, and broccoli are notorious for
being chock-full of beneficial nutrients. If you are trying to improve your
diet, cruciferous vegetables are a good place to start.

The cabbage may help protect against radiation, prevent cancer, and
reduce heart disease risk.

Cabbage can vary in color from green to red and purple, and the leaves can
be smooth or crinkled. There is a range of cabbage products available
for purchase online. With less than 20 calories per half cup cooked, it is a
vegetable worth making room on your plate for.

This MNT feature is part of a collection of articles discussing the health


benefits of popular foods. It provides a nutritional breakdown of cabbage and
an in-depth look at its possible health benefits, how to incorporate more
cabbage into your diet and any potential health risks of consuming this
vegetable.

Fast facts on cabbage


Here are some key points about cabbage. More detail and supporting
information is in the main article.

 Cabbage is a cruciferous vegetable.

 A chemical in cabbage may protect against the negative effects of radiation.

 The sulforaphane found in cabbage may help protect against cancer.

 Half a cup of cooked cabbage contains 81.5 micrograms of vitaminK.

Benefits
Consuming fruits and vegetables of all kinds has long been associated with a
reduced risk of many adverse health conditions.

Many studies have suggested that increasing consumption of plant-based


foods like cabbage decreases the risk of diabetes, obesity, heart disease, and
overall mortality. It can also help promote a healthy complexion, increased
energy, and overall lower weight.

1) Protection from radiation therapy


The humble cabbage may have a range of health benefits.
A compound found in cabbage and other cruciferous vegetables known as
3,3'-diindolylmethane (DIM) has been shown to increase short-term survival
rates in some animal studies on radiation.

In a study conducted at Georgetown University, rats were given a lethal dose


of radiation. Some were left untreated, and others were treated with a daily
injection of DIM for 2 weeks.

All the untreated rats died, but over 50 percent of those receiving DIM
remained alive at the 30-day mark.

The same researchers ran the experiment on mice and found similar results.

They were able to determine that the DIM-treated mice had higher counts of
red and white blood cells and blood platelets, which radiation therapyoften
diminishes.

It is thought that DIM has protective effects against cancer, but this study
shows there is also hope for using it as a shield to protect healthy tissues
during cancer treatment in the future.

2) Cancer prevention
Another potential cancer-fighting compound found in cabbage is sulforaphane.
Research over the past 30 years has consistently shown that consuming
cruciferous vegetables is associated with a lower risk of cancer.

More recently, researchers have been able to pinpoint that the sulfur-
containing compound that gives cruciferous vegetables their bitter taste —
sulforaphane — is also what appears to give them their cancer-fighting power.
Researchers are currently testing sulforaphane's ability to delay or impede
cancer. Promising results at the molecular level have been seen with multiple
types of cancers, including melanoma, esophageal, prostate, and pancreatic.

Researchers have discovered that sulforaphane has the power to inhibit the
harmful enzyme histone deacetylase (HDAC), known to be involved in the
progression of cancer cells. The ability to stop HDAC enzymes could make
sulforaphane-containing foods a potentially powerful part of cancer treatment.

Another study, conducted at the University of Missouri, looked at another


chemical found in cabbage, parsley, and celery, called apigenin; it was found
to decrease tumor size when cells from an aggressive form of breast
cancer were implanted in mice. Researchers claim that their findings show
that apigenin has the potential to be used as a non-toxic treatment for cancer
in the future.

Red cabbage contains the powerful antioxidant anthocyanin, the same


compound that gives other red and purple fruits and vegetables their vibrant
colors.

In the lab, anthocyanins have been shown to slow cancer cell proliferation, kill
already formed cancer cells, and stop the formation of new tumor growths. It
is not known whether these effects will carry over into cancer prevention or
treatment in humans.

3) Heart health
The same potent anthocyanins in red cabbage that help protect against
cancer have been shown to suppress the inflammation that may lead to
cardiovascular disease.

A recent report in the American Journal of Clinical Nutrition associated the


intake of flavonoid-rich foods with a lower risk of death from cardiovascular
disease and stated that even small amounts of flavonoid-rich foods might be
beneficial. The high polyphenol content in cabbage might also reduce the risk
of cardiovascular disease by preventing platelet buildup and reducing blood
pressure.

4) Immunity and digestion


A popular way to consume cabbage is in a fermented form such as sauerkraut
and kimchi. Chocked full of probiotics, fermented foods might be one of the
best things you can consume for your immune and digestive systems. Healthy
microbes generate an acidic environment to preserve and develop flavor; the
enzymes produced in fermentation make vitamins and minerals easier to
absorb.

The fiber and water content in cabbage also help to prevent constipationand
maintain a healthy digestive tract. Eating adequate fiber promotes regularity,
which is crucial for the excretion of toxins through the bile and stool.

Recent studies have shown that dietary fiber may even play a role in
regulating the immune system and inflammation, consequently decreasing the
risk of inflammation-related conditions such as cardiovascular disease,
diabetes, cancer, and obesity.

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.

The many health benefits of broccoli


Broccoli is another vegetable that should not be ignored in the quest for health.
READ NOW

Diet
Add shredded cabbage to any salad or fresh coleslaw.

Choose a cabbage that is heavy for its size. Make sure the leaves are tight
and firm as loose leaves indicate an older cabbage. Store cabbage in the
refrigerator for up to 2 weeks.

Cabbage can be eaten raw, steamed, boiled, roasted, sautéed, or stuffed. The
sulfurous odor often associated with cabbage only develops when the
cabbage is overcooked. The longer a cabbage is cooked, the stronger the
odor becomes.

Quick tips for eating more cabbage:

 Keep it simple and drizzle roasted chopped cabbage with olive oil, cracked
black pepper, and minced garlic
 Add shredded cabbage to a fresh green salad

 Add chopped cabbage to any soup or stew near the end of cooking
Or try these healthy and simple recipes developed by registered dietitians:

Easy white bean and cabbage soup


Tequila spiked fish tacos with peach jalapeno slaw
Kimchi pancakes

Risks
A popular fad diet known as the Cabbage Soup Diet surfaced in the 1950s
and is still moderately popular. It centers on consuming an unlimited amount
of cabbage soup and was touted as a quick weight-loss fix.

However, any weight lost from following this diet will quickly return once the
dieter begins eating normally again. If you do not want to eat cabbage soup
daily for the rest of your life, you should not start a cabbage soup diet.

Instead, focus on eating more whole, unprocessed foods and a variety of fruits
and vegetables, including cabbage. If you are taking blood-thinners, such as
Coumadin (warfarin), it is important that you do not suddenly begin to eat
more or less foods containing vitamin K, which plays a large role in blood
clotting.

Some people also have trouble digesting cruciferous vegetables and may
have digestive symptoms. Eating small portions and cooking the cabbage well
may help.

It is the total diet that is most important for preventing disease and maintaining
good health. It is better to eat a diet with a wide variety of foods than to
concentrate on single foods.
A variety of cabbage products are available for purchase online.

Written by Megan Ware RDN LD

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