Health Benefits of Cabbage

This cruciferous veggie will get you half your vitamin-K requirement in just one cup.

The humble cabbage is a cruciferous vegetable that packs a big nutritional punch into very few calories. Although it’s been cultivated for thousands of years, cabbage doesn’t always get the love it deserves. Maybe, like me, you grew up eating boiled cabbage on Irish holidays and wrote off the veggie entirely.

But cabbage is making a comeback, especially with the soaring popularity of its varietals, like Brussels sprouts and Napa cabbage. And with good reason, since cabbage is a good source of fiber, vitamin C and vitamin K. With its crispiness, it also adds a nice texture to plenty of dishes, from salads to tacos. Plus, it’s the perfect veggie for fermenting and turning into sauerkraut or kimchi.

Nutrient Profile of Cabbage

Cabbage isn’t just a staple in your St. Paddy’s Day meal. This cruciferous veggie comes with a plethora of nutrients per serving. 1 cup of raw, shredded cabbage contains the following nutrients, according to the USDA:

• Calories: 18
• Total Carbohydrates: 4 g
• Dietary Fiber: 2 g
• Total Sugars: 2 g
• Protein: 0.8 g
• Total Fat: 0 g
• Saturated Fat: 0 g
• Sodium: 13 mg
• Calcium: 28 mg
• Magnesium: 8 mg
• Vitamin C: 25 mg
• Vitamin K: 53 mcg

Health Benefits of Cabbage

It pumps the brakes on oxidative stress.

Nosh on cabbage and you’ll get plenty of antioxidants, aka compounds that protect cells from oxidative stress. A quick explainer: Oxidative stress is caused by high levels of free radicals, which damage cells and alter DNA.

It’s normal for the body to make some free radicals during basic bodily processes (think metabolism), but high levels increase the risk of chronic conditions, such as diabetes, cancer, and heart disease. This can happen due to internal factors (like mental stress and physical overexertion) or external sources (like cigarette smoke or air pollution).

That’s where cabbage comes in. The cruciferous vegetable is teeming with antioxidants, particularly polyphenols and glucosinolates. Red cabbage is also a noteworthy source of anthocyanins, or powerful antioxidant plant pigments that give the vegetable its iconic red-purple color. These antioxidants work to neutralize free radicals, ultimately defending the body against oxidative stress.

May reduce inflammation.

As the antioxidants in cabbage fight oxidative stress, they also quell inflammation. That’s because oxidative stress and inflammation are connected, meaning they fuel each other. This is key because inflammation, like oxidative stress, is involved in pain, swelling, and myriad chronic diseases like arthritis, cancer, and cognitive disorders. What’s more, sulforaphane — a compound found in cabbage — reduces inflammation by acting on pro-inflammatory pathways in the body. Research has also shown that sulforaphane may regulate anti-inflammatory genes and lower pre-inflammatory proteins.

It contains immune-boosting nutrients.

For a natural way to support your immunity, add more cabbage to your plate. It’s packed with vitamin C, an essential nutrient that supports [the] body’s defense mechanisms by boosting the production of white blood cells, which are crucial for fighting off infections. It also acts as an antioxidant, fighting off free radicals that can weaken [the] immune system.

For context, a one-cup serving of red cabbage boasts about 40 milligrams of vitamin C, more than half the daily recommended amount for women (75 milligrams). Cabbage also contains other vital nutrients for the immune system, including vitamin A and zinc.

May help with better gut health.

As a natural source of dietary fiber, cabbage aids digestion and promotes regular bowel movements, reducing the risk of constipation. Furthermore, cabbage is a natural source of prebiotics, an indigestible fiber that acts as “fuel” for live and beneficial probiotics.

Prebiotics may also decrease the gut pH, potentially preventing potentially harmful bacteria, like E. coli, from thriving, according to a 2019 review in Foods. If you eat your cabbage as an ingredient in kimchi or certain types of sauerkraut, you will also reap the benefits of the probiotics found in this fermented food.

It’s good for the heart.

When it comes to heart-healthy foods, cabbage gets the green light. For starters, it contains soluble fiber, a nutrient that helps your body excrete cholesterol. This reduces the absorption of cholesterol in the blood, potentially preventing high blood cholesterol, a major risk factor for heart disease. Cabbage also contains potassium, an essential mineral that regulates blood pressure.

Potassium works by counteracting the effects of sodium — a mineral that can increase blood pressure when consumed in high amounts — and relaxing the blood vessels, as noted by the American Heart Association. This can stave off high blood pressure, another heart disease risk factor. What’s more, cabbage antioxidants work against inflammation and oxidative stress, both of which can fuel the development of heart disease.

May Support a Healthy Pregnancy

Folate is a nutrient that is encouraged on a pregnancy-friendly diet, as this nutrient appears to support the healthy development of the spinal cord. One serving of cabbage provides 10% of your Daily Value of folate, helping pregnant people get this key nutrient in their diet simply by including this veggie in their dishes.

It keeps your eyes healthy.

As a source of lutein and zeaxanthin, cabbage is excellent for your eyes. Both compounds are antioxidants that protect the eyes from ultraviolet (UV) light. This is key because UV light can cause oxidative stress in the retina (i.e., the layer of cells that absorb light and helps you see), increasing the risk of age-related macular degeneration and vision issues.

Are there drawbacks to eating cabbage?

Cabbage is generally safe to eat for most people. The only downside to eating cabbage is that it may cause gas and bloating in some people. Cabbage contains a sugar called raffinose, which is left undigested until the bacteria in the gut ferment it. This fermentation can cause gas and bloating. That said, cooking cabbage makes it easier to digest and may lead to less gas. Rather than boiling cabbage, which takes away the flavor, nutrients and crispiness, try blanching or roasting it to bring out the taste.