10 Health Benefits of Cabbage
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. Indoles have also been found to have a negative effect on the
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).
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.
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)