Cabbage is highly nutritious and rich in vitamin C, fibre, and vitamin K. Some research suggests that it may have health benefits that include supporting digestion and heart health, among others.
Despite its impressive nutrient content, cabbage is often overlooked.
While it may look a lot like lettuce, it actually belongs to the Brassica genus of vegetables, which includes broccoli, radishes, and Brussels sprouts (1).
It comes in a variety of shapes and colors, including red, purple, white, and green, and its leaves can be either crinkled or smooth.
This vegetable has been grown around the world for thousands of years and can be found in a variety of dishes, including sauerkraut, kimchi, and coleslaw.
Additionally, cabbage is loaded with vitamins and minerals.
Cabbages are Good for You - Cabbages are Great - Green Cabbage, Red Cabbage
and Nappa Chinese Cabbage. Compare on the Page!
1. Cabbage is packed with nutrients
Even though cabbage is very low in calories, it has an impressive nutrient profile. In fact, just 1 cup, or 89 grams (g), of raw green cabbage contains:
- Calories: 22
- Protein: 1 g
- Fiber: 2 g
- Vitamin K: 56% of the Daily Value (DV)
- Vitamin C: 36% of the DV
- Folate: 10% of the DV
- Manganese: 6% of the DV
- Vitamin B6: 6% of the DV
- Calcium: 3% of the DV
- Potassium: 3% of the DV
- Magnesium: 3% of the DV
Cabbage also contains small amounts of other micronutrients, including vitamin A, iron, and riboflavin (2).
As you can see in the list above, it is rich in vitamin B6 and folate, both of which are essential for many important processes in the body, including energy metabolism and the normal functioning of the nervous system (3, 4).
In addition, cabbage is high in fiber and contains powerful antioxidants, including polyphenols and sulfur compounds (5).
Antioxidants protect the body from damage caused by free radicals. Free radicals are molecules that have an odd number of electrons, making them unstable. When their levels become too high, they can damage your cells (6).
Cabbage is especially high in vitamin C, a potent antioxidant that may protect against heart disease, certain cancers, and vision loss (7, 8, 9).
2. It may help keep inflammation in check
Inflammation isn’t always a bad thing.
In fact, your body relies on the inflammatory response to protect against infection or speed up healing. This kind of acute inflammation is a normal response to an injury or infection.
On the other hand, chronic inflammation that occurs over a long period of time is associated with many diseases, including heart disease, rheumatoid arthritis, and inflammatory bowel disease (10).
Cruciferous vegetables like cabbage contain many different antioxidants that have been shown to reduce chronic inflammation (11).
In fact, one 2014 study of young adults aged 20-40 showed that eating more cruciferous vegetables could reduce certain blood markers of inflammation (12).
Another older study in over 1,000 females showed that those who ate the highest amounts of cruciferous vegetables had considerably lower levels of inflammation, compared to those who ate the lowest amounts (13).
Sulforaphane, kaempferol, and other antioxidants found in this remarkable group of plants are likely responsible for their anti-inflammatory effect (14, 15, 16).
3. Cabbage is packed with vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that serves many important roles in the body.
For instance, it’s needed to make collagen, the most abundant protein in the body. Collagen gives structure and flexibility to the skin and is critical for the proper functioning of the bones, muscles, and blood vessels (17).
Additionally, vitamin C helps the body absorb non-heme iron, the type of iron found in plant foods.
What’s more, it’s a powerful antioxidant. In fact, it has been extensively researched for its potential cancer-fighting qualities (18).
Vitamin C works to protect the body from damage caused by free radicals, which has been associated with many chronic conditions, including cancer (19).
Evidence suggests that a diet high in vitamin C-rich foods is associated with a lower risk of certain cancers (18, 20).
While many observational studies have found a link between higher vitamin C intake and a reduced risk of certain cancers, results from controlled studies remain inconsistent (21).
Even though more research is needed to determine this vitamin’s impact on cancer prevention, it’s certain that vitamin C plays a key role in many important functions in the body.
While both green and red cabbage are excellent sources of this potent antioxidant, red cabbage contains significantly more (2, 22).
One cup (89 g) of chopped red cabbage packs in 56% of the recommended intake for vitamin C, which is the same amount found in a small orange (22, 23).
4. It helps improve digestion
If you want to improve your digestive health, fiber-rich cabbage is a great option.
This crunchy vegetable is full of gut-friendly insoluble fiber, a type of carbohydrate that can’t be broken down in the intestines. Insoluble fiber helps keep the digestive system healthy by adding bulk to stool and promoting regular bowel movements (24).
What’s more, it’s rich in soluble fiber, which has been shown to increase the number of beneficial bacteria in the gut. This is because fiber is the main fuel source for friendly species like Bifidobacteria and Lactobacilli (25).
These bacteria perform important functions like protecting the immune system and producing critical nutrients like vitamins K2 and B12 (26, 27, 28, 29).
Eating more cabbage is an excellent way to keep your digestive system healthy and happy.
5. May help keep your heart healthy
Red cabbage contains powerful compounds called anthocyanins. They give this delicious vegetable its vibrant purple color (30).
Anthocyanins are plant pigments that belong to the flavonoid family (30).
Many studies have found a link between eating foods rich in this pigment and a reduced risk of heart disease (31).
In a 2013 study including 93,600 females, researchers found that those with a higher intake of anthocyanin-rich foods had a lower risk of a heart attack (32).
Another analysis of 15 observational studies had similar findings, reporting that increased intake of flavonoids was associated with a significantly lower risk of dying from heart disease (33).
Increasing your intake of dietary anthocyanins has also been shown to reduce blood pressure and LDL (bad) cholesterol levels (34, 35).
Inflammation is known to play a major role in the development of heart disease, and anthocyanins’ protective effect against it is likely due to their anti-inflammatory qualities.
Cabbage contains more than 36 different kinds of potent anthocyanins, making it an excellent choice for heart health (36).
High blood pressure affects more than one billion people worldwide and is a major risk factor for heart disease and stroke (37).
Doctors often advise patients with high blood pressure to reduce their salt intake. However, recent evidence suggests that increasing your dietary potassium is just as important for lowering blood pressure (38).
Potassium is an important mineral and electrolyte that the body needs to function properly. One of its main jobs is to help regulate blood pressure by counteracting the effects of sodium in the body (39).
Potassium helps excrete excess sodium through urine. It also relaxes blood vessel walls, which lowers blood pressure.
While both sodium and potassium are important for health, modern diets tend to be too high in sodium and too low in potassium (40).
Red cabbage is a good source of potassium, delivering 9% of the DV in a 2-cup (178-g) serving (22).
Eating more potassium-rich cabbage is a delicious way to lower high blood pressure and may help keep it within a healthy range (38).
7. Could help lower cholesterol levels
Cholesterol is a waxy, fat-like substance found in every cell in your body.
Some people think all cholesterol is bad, but it’s essential for the body’s proper functioning.
Critical processes depend on cholesterol, such as proper digestion and the synthesis of hormones and vitamin D (41).
However, people who have high cholesterol also tend to have an increased risk of heart disease, especially when they have elevated levels of LDL (bad) cholesterol (42).
Cabbage contains two substances that have been shown to decrease levels of LDL (bad) cholesterol.
Soluble fiber
Soluble fiber has been shown to help lower LDL cholesterol levels by binding with cholesterol in the gut and keeping it from being absorbed into the blood.
A 2023 systematic review and meta-analysis showed a significant reduction in LDL and total cholesterol with soluble fiber supplementation (43Trusted Source).
Cabbage is a good source of soluble fiber. In fact, around 40% of the fiber found in cabbage is soluble (44Trusted Source).
Plant sterols
Cabbage contains substances called phytosterols. They are plant compounds that are structurally similar to cholesterol, and they reduce LDL cholesterol by blocking the absorption of cholesterol in the digestive tract (45).
A 2020 American Heart Association study showed that 2-3 grams of plant stanol esters a day reduced LDL cholesterol by 9-12% (46).
8. Cabbage is an excellent source of vitamin K
Vitamin K is a collection of fat-soluble vitamins that plays many important roles in the body.
These vitamins are divided into two main groups (47Trusted Source):
- Vitamin K1 (phylloquinone): This is found primarily in plant sources.
- Vitamin K2 (menaquinone): This form is found in animal sources and some fermented foods. It is also produced by bacteria in the large intestine.
Cabbage is a terrific source of vitamin K1, delivering 56% of the DV in a single cup (89 g) (2Trusted Source).
Vitamin K1 is a key nutrient that plays many important roles in the body.
One of its main functions is to act as a cofactor for enzymes that are responsible for clotting the blood (47).
Without vitamin K, the blood would lose its ability to clot properly, increasing the risk of excessive bleeding.
9. It’s very easy to add to your diet
In addition to being super healthy, cabbage is delicious.
It can be eaten raw or cooked and added to a wide variety of dishes like salads, soups, stews, and slaws.
This versatile veggie can even be fermented and made into sauerkraut.
In addition to being adaptable to many recipes, cabbage is extremely affordable.
No matter how you prepare cabbage, adding this cruciferous vegetable to your plate is a tasty way to benefit your health.
Cabbage is an exceptionally healthy food.
It has an outstanding nutrient profile and is especially high in vitamins C and K.
In addition, eating cabbage may even help lower the risk of certain diseases, improve digestion, and ease inflammation.
Plus, cabbage makes a tasty and inexpensive addition to a number of recipes.
With so many potential health benefits, it is easy to see why cabbage deserves some time in the spotlight and some room on your plate.
Article Source HERE
Here is a Nutrient Chart with the Differences Between Green, Red and Nappa (Chinese) Cabbage
Nutritional and Phytochemical Comparison (per 100g raw)
| Nutrient / Compound | Green Cabbage | Red Cabbage | Napa Chinese Cabbage |
|---|---|---|---|
| Calories | 25 kcal | 31 kcal | 12 kcal |
| Protein | 1.3 g | 1.4 g | 1.1 g |
| Carbs | 5.8 g | 7.4 g | 2.2 g |
| Fiber | 2.5 g | 2.1 g | 1.2 g |
| Sulforaphane (via Glucoraphanin) | Moderate | High | Trace / Very Low |
| Anthocyanins | None | ~33.9 mg | None |
| Glucosinolates | ~131.7 mg | ~72.1 mg | ~52.0 mg |
| Polyphenols | ~199.4 mg | ~604.3 mg | ~146.0 mg |
| Phytosterols | ~12.0 mg | ~13.2 mg | ~10.0 mg |
| Bioflavonoids (Flavonoids) | ~32.0 mg | ~108.1 mg | ~14.0 mg |
| Potassium | 170 mg | 243 mg | 87 mg |
| Manganese | 0.16 mg | 0.24 mg | 0.19 mg |
| Vitamin A (RAE) | 5.0 µg | 56.0 µg | 13.0 µg |
| Vitamin C | 36.6 mg | 57.0 mg | 3.2 mg |
| Thiamine (B1) | 0.06 mg | 0.06 mg | 0.01 mg |
| Riboflavin (B2) | 0.04 mg | 0.07 mg | 0.03 mg |
| Pyridoxine (B6) | 0.12 mg | 0.21 mg | 0.04 mg |
| Folate (B9) | 43 µg | 18 µg | 43 µg |
| Vitamin K1 | 76 µg | 38 µg | 40 µg |
Key Takeaways from the Data
- Red Cabbage is the undisputed powerhouse for fighting inflammation. It features an exceptionally high concentration of Polyphenols, Bioflavonoids, and Anthocyanins (which also give it its purple hue). [1, 2, 3, 4, 5]
- Green Cabbage stands out for its superior Vitamin K1 content, which is a major factor in controlling blood clotting and bone metabolism. [1, 2]
- Napa Chinese Cabbage is incredibly light, containing less than half the calories of the others while remaining a superb source of Folate (B9). [, 2]
Why These Compounds Are Good for Us
- Sulforaphane: This potent sulfur compound activates your body's natural detox enzymes to shield cells against DNA damage and actively blocks the biochemical pathways that trigger chronic inflammation.
- Anthocyanins: These vibrant plant pigments act as heavy-duty antioxidants that neutralise free radicals, drastically lowering oxidative stress to protect your heart, blood vessels, and brain from age-related decline.
- Glucosinolates: These natural defense compounds break down during chewing and digestion into active cancer-fighting molecules that help eliminate toxins, regulate cellular growth, and combat harmful bacteria.
- Polyphenols: Serving as a massive protective shield for your body, these diverse micronutrients improve gut health, optimize metabolic function, and strengthen the lining of your arteries against plaque buildup.
- Phytosterols: Structurally similar to cholesterol, these plant fats block the absorption of bad cholesterol in your intestines, making them an excellent tool for naturally lowering blood lipid levels and protecting your heart.
- Bioflavonoids: These metabolic harmonisers work hand-in-hand with vitamin C to enhance its absorption, reinforce the structural integrity of your capillaries, and modulate your immune system's response to allergens.
- Potassium: As a vital electrolyte, this mineral is crucial for maintaining fluid balance, conducting nerve signals, and relaxing blood vessel walls to effectively manage healthy blood pressure levels.
- Manganese: This essential trace mineral acts as a cofactor for key metabolic enzymes, playing a fundamental role in bone formation, blood sugar regulation, and the defense of cells against mitochondrial damage.
- Thiamine (B1): This crucial B-vitamin serves as a cellular spark plug, helping your body convert carbohydrates into usable cellular energy while maintaining healthy nerve function and muscle tone.
- Riboflavin (B2): Vital for cellular respiration, this vitamin supports macronutrient metabolism, helps recycle your body's most powerful internal antioxidants, and maintains healthy skin and eye health.
- Pyridoxine (B6): This versatile nutrient is required for over 100 enzymatic reactions, most notably the production of mood-regulating neurotransmitters (like serotonin) and the synthesis of oxygen-carrying red blood cells.
- Folate (B9): Indispensable for cellular longevity, folate drives the synthesis and repair of DNA, supports healthy cell division, and prevents birth defects during rapid stages of growth.
- Vitamin K1: Chiefly responsible for orchestrating your coagulation system, this fat-soluble vitamin activates the proteins needed for healthy blood clotting and assists in directing calcium out of arteries and into your bones. [1, 2, 3, 4, 5]
Here is how to optimize your cooking methods for all three types of cabbage (Green, Red, and Napa) using healthy fats to unlock that maximum, 300% boost in fat-soluble Vitamin K1!
1. Green Cabbage: Warm Sauté or Stir-Fry
Green cabbage is sturdy and holds up beautifully to heat. Sautéing it briefly helps break down the tough cell walls, releasing the nutrients while keeping the vitamin K1 highly bioavailable.
- The Prep: Shred the green cabbage thinly.
- The Fat Pairings: Sauté it in extra virgin olive oil or a small amount of grass-fed butter.
- Flavor Boost: Toss in a splash of apple cider vinegar, a pinch of sea salt, and some cracked black pepper at the very end.
2. Red Cabbage: Crunchy Raw Salad or Slaw
Because red cabbage is incredibly dense in heat-sensitive antioxidants (like Anthocyanins and Vitamin C), eating it raw or very lightly massaged preserves the maximum amount of its anti-inflammatory power.
- The Prep: Slice the red cabbage into ultra-thin ribbons.
- The Fat Pairings: Whisk up a homemade dressing using cold-pressed avocado oil, walnut oil, or a scoop of tahini (sesame paste). You can also toss in toasted pumpkin seeds or walnuts for extra healthy fats and a great crunch.
- Flavor Boost: Combine the oil with fresh citrus juice (lemon or lime) to help absorb the iron in the cabbage, too!
3. Napa Chinese Cabbage: Quick Wilt or Cold Sesame Dress
Napa cabbage is much more delicate and watery than the other two, meaning it cooks in just a minute or two. It absorbs flavors like a sponge, making it perfect for quick Asian-inspired dishes.
- The Prep: Chop into wide, bite-sized ribbons.
- The Fat Pairings: Toss it into a hot pan for 60 seconds with toasted sesame oil or a neutral high-quality peanut oil. If keeping it raw for a salad, a drizzle of chili oil works beautifully.
- Flavor Boost: Pair the sesame oil with minced garlic, grated fresh ginger, and a dash of low-sodium tamari or soy sauce.
What kind of Inflammations is Napa Cabbage Good for?
Napa cabbage is excellent for fighting acute gastrointestinal irritation, respiratory tract swelling, and low-grade systemic metabolic inflammation.
Because Napa cabbage has a much higher water content and a more delicate cellular structure than green or red cabbage, it contains lower amounts of heavy-duty sulfur compounds (like sulforaphane). However, it is exceptionally rich in folate (B9), soluble fiber, specific antioxidants, and hydrating fluids. [1, 2, 3, 4, 5]
This unique nutrient profile makes Napa cabbage uniquely suited to combat inflammation in these specific areas: [1]
1. Gastrointestinal (Gut) Inflammation
- Leaky Gut and Inflammatory Bowel Irritation: Napa cabbage is highly digestible and loaded with soluble fiber. It feeds beneficial gut bacteria, which produce short-chain fatty acids that directly soothe and repair an inflamed, irritated intestinal lining. [1, 2, 3]
- Gastritis and Acid Reflux: Due to its alkaline nature and high water content, raw or lightly steamed Napa cabbage helps neutralize stomach acid. This calms painful inflammation in the stomach lining and esophagus. [1]
2. Respiratory and Mucosal Swelling
- Airway Irritation and Congestion: In traditional Eastern medicine, Napa cabbage is heavily relied upon to "clear heat" and reduce inflammation in the respiratory tract. Its high concentration of antioxidants helps calm swollen mucous membranes during seasonal allergies, colds, or bronchitis. [1, 2]
- Sore Throats: Because it is incredibly gentle and cooling, consuming Napa cabbage in warm broths helps reduce localized swelling and irritation in the tissues of the throat.
3. Metabolic and Systemic Inflammation
- Fluid Retention and Cellular Swelling: Napa cabbage acts as a gentle, natural diuretic due to its excellent potassium-to-sodium ratio. It helps your body flush out excess fluids and cellular waste, reducing the puffy, generalized tissue swelling often caused by high-sodium diets or sluggish circulation. [1]
- Blood Vessel and Heart Stress: The high levels of folate (Vitamin B9) in Napa cabbage break down homocysteine, an amino acid that causes dangerous inflammation and damage to the inner walls of your arteries.
4. Skin and External Inflammation
- Inflammatory Acne and Dermatitis: The zinc, vitamins, and high water content help hydrate the skin from the inside out. This flushes out cellular toxins and calms systemic immune responses that cause red, angry skin flare-ups.
The Best Way to Extract These Specific Benefits
To best fight gut and respiratory inflammation, Napa cabbage is most effective when lightly wilted in a warm broth or soup. This soft preparation makes the soothing fibers and Folate instantly accessible to your digestive tract without stressing an already inflamed stomach.