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 10 Essential Health Benefits of Cabbage

  Last Updated : Aug 11,2018






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10 Essential Health Benefits of Cabbage (Gobi)

A common veggie that is available throughout the year, cabbage is something you can’t resist buying at the market! Good thing too, because this tasty veggie is loaded with nutrients that do a world of good to everything from your bowel to your bones. It is a very versatile vegetable that can be used in myriad dishes from varied cuisines, including Indian, oriental and continental. It lends a lovely crunch and appetising aroma to dishes, and is sometimes used instead of onions to lend a similar effect to a dish. Add it to a salad, stir-fry, sandwich or roti, to not only boost the taste and mouth-feel but also effectively top-up on various essential nutrients. Understand more about this seemingly simple, everyday veggie, and derive its health benefits with this mouth-watering recipes...

1. Low calorie :
A serving of cabbage contains only 27 calories and can help you in managing your weight. It provides bulk to your diet and thus promotes satiety helping you to eat lesser in between meals. Therefore, it promotes weight loss. A study found that eating cruciferous vegetables was associated with weight loss in a span of two years (1).

2. Relieves constipation :
Salads made with vegetables like cabbage, spinach, lettuce will relieve constipation as they provide bulk and helps in easy expulsion of the faeces. A study stated that consuming 20 g/day of concentrated dietary fibre from carrot, cabbage, apple, bran, and guar gum can decrease the mean transit-time through the gut (2).

3. Enhances immunity :
Cabbage is a very good source of Vitamin C and vitamin C helps in building immunity and gives great defense against coughs and colds (3). Vitamin C is destroyed with heat, thus it is recommended that you may eat cabbage in salads or lightly sauté to preserve the vitamin C. Try our Cabbage carrot and lettuce salad.

4. Rich in Antioxidants :
Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. The antioxidants help in removal of harmful substances from our body called free radicals. These free radicals need to be neutralized in the body as they comes in lots of different grades and you need to neutralize that by consuming different antioxidant rich foods. Only one food will not do the trick. But remember to consume a rainbow of colorful vegetables and fruits daily.

5. Anti-inflammatory :
Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. A study conducted on cabbage indicates that it can be used for the treatment of skin inflammation and that it has anti-inflammatory properties (4).

6. Good for diabetics :
Cabbage has a very low Glycemic Index (GI) with a rank of 10. GI indicates of how quickly the carbohydrates will raise the blood glucose levels. A study conducted on cabbage has shown beneficial hypoglycemic influence in both experimental animals and diabetic humans (5).

7. Important for women’s health :
As Cabbage and other Cruciferous Vegetables are rich in Indoles they maintain Estrogen balances (6). Estrogen hormone is more important to women and also called the female sex hormone which is crucial for reproductive and sexual development. 

 


8. Consume for a healthy heart :
Cabbage is a heart friendly vegetable, as the phytochemicals present in cabbage have been shown to prevent heart related diseases like atherosclerosis (7) and a decrease in mortality due to cardiovascular disease was observed (8). Try our heart friendly recipe Oats and Cabbage Roti, which will help to reduce the bad cholesterol in your body.

9. Chemo protective :
Cruciferous vegetables are found to have chemopreventive effects due to the presence of sulfur-containing phytochemicals. Indole-3-carbinol, has shown inhibitory effects in studies of human breast and ovarian cancers (9). Cruciferous vegetables are found to decrease the risks of prostate cancer, lung cancer, colon cancer and bladder cancer (10), (11), (12), (13), (14).

10. Vitamin K Rich :
Cabbage is rich in Vitamin K which is good for bone metabolism. Bone metabolism is a continuous process where mature bone tissue is removed from the skeleton and replaced by new tissue. When injuries occur to the bone like fractures or bruises, then Vitamin K kicks in to heal the injury. Vitamin K prevents loss of bone density and preventing the onset of Osteoporosis (15). Vitamin K also plays an important role in blood clotting as it helps in clotting of wound and prevents bleeding (16).

10-Health-Benefits-of-Cabbage
 

Nutrition Information for Cabbage, Patta Gobi

Nutritional Information for 1 cup Chopped Cabbage
One cup of Chopped Cabbage is 88 grams.
RDA stands for Recommended Daily Allowance.

24 Calories
1.58 grams of Protein
4.04 grams of Carbs
0.08 grams of Fat

109.12 mg Vitamin C = 272.8% of RDA (about 40 mg)

99.44 mcg of Vitamin K = 82.6 % of RDA (about 120 mcg)

20.24 mcg of Folic Acid = 10.12% of RDA (about 200 mcg)

2.46 grams of Fibre = 9.8% of RDA (about 25 to 30 grams)

27.28 mg of Magnesium (Mg) = 7.7% of RDA (about 350 mg)

38.72 mg of Phosphorus = 6.4% of RDA (about 600 mg for adult)

0.07 mg of Riboflavin, Vitamin B2 = 6.3 % of RDA (about 1.1 mg)

34.32 mg of Calcium (Ca) = 5.7% of RDA (about 1000 mg)

0.052 mg of Vitamin B1, Thiamine = 5.2% of RDA (about 1.2 to 1.5 mg)

0.70 mg of Iron (Fe) = 3.3% of RDA (about 20 mg for women)

149.6 mg of Potassium (K) = 3.1% of RDA (about 4,700 mg)

0.35 mg of Vitamin B3, Niacin = 2.9% of RDA (about 12 mg)

0.26 mg of Zinc = 2.6% of RDA (about 10 to 12 mg)

105.6 mcg of Vitamin A = 2.1 % of RDA (about 4800 mcg)

 

Nutritional-Information-of-Cabbage


Healthy Cabbage Recipe

Since, now you know the number of health benefits cabbage has to offer. You would definitely want to include them in your daily diet. Replace your regular roti with this fibre rich Oats and Cabbage Roti enjoy it with a subzi of your choice. For kids you can prepare several delicious and healthy pancakes with cabbage like Mini Carrot and Cabbage Buckwheat Pancake and Cabbage Pancakes Mini Cabbage Pancakes.

Here are some low calorie yummilicious sabzi recipes for those who are trying to control their weight, Cabbage Thoren, Cabbage and Cucumber Dry Sabzi and Cabbage Stir Fry. To boost your antioxidant levels you should eat Cabbage Salad, Cabbage Carrot and Lettuce Salad and Cabbage and Moong Dal Salad.



health benefits of cabbage

1.  
 by Tarla Dalal
This salad is cabbage through and through, with dark green speckles of green chillies and coriander here and there. Yet, this crunchy high fibre Cabbage Salad is so tasty, you will see people reach for more helpings of it. We will let you in on the little secret. A tangy dressing with black salt, lemon juice and coriander powder, is the magic spell that transforms simple cabbage into such a singularly wonderful salad! Try it to believe it.
2.  
 by Tarla Dalal
Treat your heart and palate to a delectable meal of Oats and Cabbage Roti with low-fat curds, and hear a happy tick in response to it! Scrumptious to the core, these satiating rotis are made with a unique dough of whole wheat flour, oats and cabbage perked up with sesame seeds and spice powders. Oats not only gives these rotis a nice, grainy texture, but also a lot of fibre and beta glucan, which aid in reducing bad cholesterol (LDL). We have also avoided refined flour completely in the dough, substituting it with wholesome whole wheat flour. We have added a little garlic paste as it is very good for the heart, and also improves the flavour of the roti. This roti can be prepared well ahead of a meal, or even carried to work in the dabba, but has a much better texture when served immediately.
3.  
 by Tarla Dalal
A healthier salad, the Cabbage, Carrot and Lettuce Salad is chock-full of the powerful vitamins A and C, which not only ward off the evils of pollution and stress, but also tone down the negative effects of high glucose levels. This healthy salad is also a treat to munch on, orange segments gives the crunchy veggies a delightfully tangy twist.
4.  
 by Tarla Dalal
Here’s an everyday recipe that your whole family will love. Flavoured with a simple tempering of cumin seeds and green chillies, this Cabbage Stir-Fry gets a nice South Indian touch from the addition of grated coconut. The pleasant but appetising flavour of the Cabbage Stir-Fry, together with the nice crunch of cabbage and the flakiness of coconut makes this an awesome recipe, which is easy to make but sure to please. You can also try other stir-fry recipes like Stir Fry Whole Wheat Noodles with Paneer and Bean Sprouts or Potato and Mushroom Stir Fry
5.  
 by Tarla Dalal
A signature kerala dish…super easy to make, good to look at, nutritious and delicious are some things going in favour of this dish. Loaded with coconut, usually, here we have used only 2 tbsp and yet maintained the taste.
Contrasting shades of white and orange dotted with splashes of green, this Cabbage and Carrot Kachumber is a real riot of colours! So attractive it looks that you cannot help grabbing a spoonful. Once you do, you are in for a real treat, because this recipe also explores a wide range of flavours ranging from tangy to spicy, with ingredients such as lemon juice, green chillies and coriander-cumin seeds powder too! As always, a pinch of asafoetida further enhances the flavour of the Cabbage and Carrot Kachumber, making it a delight to munch on! Kachumbers make a great side dish for Indian lunch and dinner.
Break away from your routine and try this yummy Mini Carrot and Cabbage Buckwheat Pancake for breakfast. It is simple and easy to make but has a wonderful mouth-feel because of the cabbage and carrots. Dried mango powder and cumin seeds give the buckwheat pancake a dashing flavour, which completely masks the fact that there is less salt in this recipe. Making the pancakes in a mini size is a good idea because it looks attractive enough to even entice kids to try it! Ensure that you cook the pancakes till they are golden brown in colour so that they get cooked completely and have a nice texture. A low-salt, low-sodium menu can also include other dishes like the Nutritious Radish Rotis and the Nutritious Vegetable Salad .
8.  
 by Tarla Dalal
It is common to find cabbage and cucumber featuring together in a salad, but have you seen them together in a subzi? Well, this is an amazing find, really. Try this all-new subzi that brings together cabbage and cucumber with green chilli paste and a traditional tempering. The Cabbage and Cucumber Dry Subzi is really mouth-watering and has a fascinating mouth-feel. It is easy and very quick to prepare, but you must have it immediately after preparation because it tends to release water after some time. You can also try other cabbage based recipes like the Cabbage Kootu and the Cabbage Paneer Koftas in Makhani Gravy .
9.  
 by Tarla Dalal
Rich in protein, fibre, folic acid and iron, this simple salad is good for a mid morning or a late afternoon snack too. Cabbage and Moong Dal Salad is sure to tickle your taste buds and satisfy your hunger pangs without giving you any empty calories. You can have it for lunch as a side dish or take it to work as this salad, holds well without refrigeration for a couple of hours. Check out our collection of nutritious recipes for Pregnancy .
An enhanced version of chila, cabbage mini pancake is delicious and wholesome. What is more, it can also be prepared in a jiffy, making it a great start to a busy day. Serve hot and fresh with chutney or ketchup.
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Reviews

10 Essential Health Benefits of Cabbage
5
 on 16 Aug 18 04:33 PM


Gobi ke parathe we have very often in our daily breakfast, lunch or dinner. But my mother started pushing a bowl of cabbage with combination with boiled sprouts or other vegetables due to my overweight. I have chosen few healthy recipes from this article and had in my meals like Cabbage and Moong Dal Salad, Gobi-gaajar salad, spiced cabbage salad, Cabbage, Carrot and Lettuce Salad. The taste of all this salad is very good and tasty.