Vitamins and SupplementsDiet and Nutritions

Amazing 6 Health Benefit of Cabbage According to Nutritionist

Health Benefit of Cabbage – Cabbage is leafy green biennial veggie. This cruciferous veggie is round oval in shape and belonging to the Cabbage family. It has soft, light green or white interior leaf that are surrounded by tougher, dark green layers

It is classified as a cole crop that implies it is closely connected to broccoli, cauliflower, and Brussels sprouts. It’s popular all around the world and it can be made in a variety of ways.

Cabbage

It was most typically used as a cooked or raw ingredient in numerous salad.

Cabbage is a member of the Brassica plant family, which also contains broccoli, cauliflower, and kale. Cruciferous vegetables are the informal name for species of this category.

This adaptable veggie can be consumed raw or cooked, fermenting, or juiced.

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It’s juice is full of nutrients which include vitamins C and K, and has been linked to a variety of health advantages, such as weight loss, better gut health, reduced inflammation, balanced hormones, and bodily purification.

It got the nickname “drug of the poor” as during Middle Ages due to its low cost and health advantages. If you’re serious about improving your diet, starting with this cruciferous veggie is a fantastic place to begin.

 cabbage

Types of Cabbage

  • Red cabbage
  • Choy sum
  • Bok choy
  • Savoy cabbage
  • Napa cabbage
  • Cannonball cabbage
  • January king cabbage

100 Gm Raw Cabbages Contain Nutrients

NutrientValueNutrientValue   
Water [g]92.18Folate, food [µg]43
Energy25Folate, DFE [µg]43
Energy [kJ]103Choline, total [mg]10.7
Protein [g]1.28Betaine [mg]0.4
Total lipid (fat) [g]0.1Vitamin A, RAE [µg]5
Ash [g]0.64Carotene, beta [µg]42
Carbohydrate, by difference [g]5.8Carotene, alpha [µg]33
Fiber, total dietary [g]2.5Vitamin A, IU [IU]98
Sugars, total including NLEA [g]3.2Lutein + zeaxanthin [µg]30
Sucrose [g]0.08Vitamin E (alpha-tocopherol) [mg]0.15
Glucose (dextrose) [g]1.67Tocotrienol, alpha [mg]0.04
Fructose [g]1.45Vitamin K (phylloquinone) [µg]76
Maltose [g]0.01Fatty acids, total saturated [g]0.03
Calcium, Ca [mg]4016:0 [g]0.03
Iron, Fe [mg]0.47Fatty acids, total monounsaturated [g]0.02
Magnesium, Mg [mg]1218:1 [g]0.02
Phosphorus, P [mg]26Fatty acids, total polyunsaturated [g]0.02
Potassium, K [mg]17018:2 [g]0.02
Sodium, Na [mg]18Phytosterols [mg]11
Zinc, Zn [mg]0.18Tryptophan [g]0.01
Copper, Cu [mg]0.02Threonine [g]0.04
Manganese, Mn [mg]0.16Isoleucine [g]0.03
Selenium, Se [µg]0.3Leucine [g]0.04
Fluoride, F [µg]1Lysine [g]0.04
Vitamin C, total ascorbic acid [mg]36.6Methionine [g]0.01
Thiamin [mg]0.06Cystine [g]0.01
Riboflavin [mg]0.04Phenylalanine [g]0.03
Niacin [mg]0.23Tyrosine [g]0.02
Pantothenic acid [mg]0.21Valine [g]0.04
Vitamin B-6 [mg]0.12Arginine [g]0.08
Folate, total [µg]43Histidine [g]0.02
Calorie[g]20-25Alanine [g]0.04
  Aspartic acid [g]0.12
  Glutamic acid [g]0.29
  Glycine [g]0.03
  Proline [g]0.05
  Serine [g]0.05

Overall Cabbages Contain

Calories:22
Fat:0.1g
Sodium:16mg
Carbohydrates:5.2g
Fiber:2.2g
Sugars:2.9g
Protein:1.1g
Potassium:151mg
Folate:38.3mcg
Vitamin K:67.6mcg

Nutritional Values

Cabbage is a good source of dietary fibre, calcium, magnesium, and potassium, among other nutrients. It may also include vitamins such as vitamin C, thiamine, niacin, and folate, according to the USDA. Antioxidants such as flavonoids, zeaxanthin, lutein, choline, & beta-carotene may also be abundant.

What is the Mechanism Behind It?

It is high in compounds that may help prevent cancer. Cabbage may alter how oestrogen is being used in the body, thereby lowering the breast cancer risk.

It may also help with healing process and minimize edoema. Generally, it’s unclear how the compounds in cabbage could be used as medicine.

6 Health Benefit of Cabbage, According to Nutritionist

Benefits of Cabbage :

It Contains a Lot of Vitamin C

It can also give a significant quantity of nutrient if you really need to supplement your diet. “It is strong in the antioxidant vitamin C, giving particularly 70% of the RDA [recommended daily allowances],” says Keri Gans, a New York-based RDN.

It’s critical to obtain sufficient vitamin C each day because our bodies don’t produce it naturally (so, we must get it from food).

As per the Office of Nutritional Supplements, vitamin C aids in the absorption of iron from plant-based foods, the production of collagen to aid wound healing, and the strengthening of your immune programme to helps protect you from disease.

It’s a High-Fiber Food

It can allow you to obtain extra fibre in your diet. Two cups of chopped cabbage contain approximately 5 grammes of fibre, as per the USDA. (MedlinePlus recommends a daily consumption of 25 grammes for women aged 19 to 50.)

“It is a rich source of fibre, which may help relieve constipation, balance blood sugar levels, lower cholesterol levels, and enhance digestive health,” according to the researchers.

It Has the Ability to Strengthen Bone Health

According to Gans, it contains vitamin K, which is essential for bone health and proper blood clotting processes in the body. According to the USDA, one cup of cooked cabbage contains roughly 68 micrograms of vitamin K. 

120 micrograms per day for adult men 

90 micrograms per day for women as a starting point

While vitamin K deficiency is uncommon, some persons with particular medical disorders, such as cystic fibrosis, celiac disease, or ulcerative colitis, is more susceptible to low vitamin K levels.

Insufficient vitamin D can result in weakened bones, an increased risk of osteoporosis, and, in rare cases, death.

It’s a Low-Calorie Delight

If you’re not trying to lose weight, substituting calorically foods with calorie-dense foods that don’t pack as much of a caloric punch might help a lot—and cabbage is a terrific choice for that “Cabbage has a low calorie count. Cooked cabbage has only 34 calories per cup, making it a good weight-loss option “According to Gans.

Another advantage is that, while many healthful, nutrient-dense vegetables might be costly, cabbage is a very low-cost food.

It’s Beneficial to Your Cardiovascular System

You may well not consider of cabbage as a cardio meal, but it’s something you should include in your diets whether you’re looking to improve your heart’s health. “Cabbage is a vegetable crop that has been demonstrated to have anti-inflammatory properties, making it a good choice for people at risk of heart disease,” Gans explains.

Women who consumed more cruciferous vegetables—such as cabbage, Brussels sprouts, cauliflower, and broccoli—were 46 percent less likely to be have abdominal aortic stiffness.

It’s possible that it’ll be a predictor of future heart attacks. According to the findings, consuming more cruciferous vegetables can help prevent calcium build up and hence improve heart health.

It Has the Potential to Aid in the Fight Against Cancer

As per the National Cancer Institute, leafy greens like cabbage contain sulfur-containing molecules called glucosinolates that are responsible for the characteristic taste of many green leafy vegetables.

Throughout preparing food, chewing, and digesting, these glucosinolates are therefore broken into particular molecules that have been investigated for their anti-cancer properties. “Cabbage’s anti-cancer properties are attributed to its high glucosinolate concentration. It has been linked to a lower incidence of cancer of many types “Smith explains.

This is encouraging news, but that doesn’t imply that eating a lot of cabbage would completely protect you from cancer.

Experts believe extensive research on the cancer-fighting properties of green leafy vegetables is needed. However, they’re still a nutritious component to any diet, so including them in your meals is always a good idea.

Conclusion

It is a very healthy food and has an excellent nutritious profile and is particularly abundant in vitamins C and K. Furthermore, eating cabbage may help reduce the risk of certain diseases, improve digestion, and fight inflammation.

In addition, cabbage is a pleasant and economical ingredient to a variety of meals. With so many possible health benefits, it’s easy to understand why cabbage deserves some attention and a place on your menu.

Disclaimer

The opinions presented in this article should not be regarded as a replacement for medical advice. For more information, please contact your treating physician.

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