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Despite the fact that cabbage is not the most visually appealing vegetable, it is packed with beneficial nutrients that can help you remain strong and healthy. Cabbage has numerous health benefits, including boosting your immune system and improving digestion (sometimes with embarrassing results).

This common leafy green vegetable can be used to make sandwiches, soups, salads, and other dishes in a variety of colors, shapes, and sizes. To get the most out of it, eat it raw or stir-fried. It can be found fermented in foods that are good for your gut, like kimchi and sauerkraut, or chopped into coleslaw for a quick fix.

“Cabbage has health benefits. According to registered dietitian Julia Zumpano, RD, LD, “It’s one of those foods that tastes better than it looks, and it has even more nutritional value than people expect.” Additionally, it is affordable, versatile, and simple to locate.”

Zumpano investigates the advantages of eating cabbage and how it can support your wellbeing.

8 ways cabbage is good for you

Many people recognize cabbage for its bounty of fiber, vitamins and minerals. One cup of chopped, raw green cabbage is only 22 calories and delivers:

  • 54% of the recommended daily value for vitamin C.
  • 85% of the recommended daily value for vitamin K.
  • More than 2 grams of fiber.
  • 1 gram of protein.

“Cabbage is also a potassium-rich food, which can help lower high blood pressure,” says Zumpano. “The more we learn about cabbage, the better it promises to be.”

Research shows leafy green vegetables, in general, are good for you, but we need more studies to understand how cabbage specifically affects your body. Zumpano says many people believe the nutritional value of cabbage means it can have any of the following benefits.

1. Fights inflammation

Anthocyanins, which are naturally occurring antioxidants, are responsible for some of the health benefits of cabbage. In addition to adding color to fruits and vegetables (think blueberries), anthocyanins may also reduce inflammation.

Constant irritation (long haul enlarging) is related with coronary illness, malignant growth, rheumatoid joint pain and numerous other ailments. Anthocyanins have been shown to help control inflammation in animal studies.

Although more research is needed, a small human study demonstrated that people who consumed the most cruciferous vegetables had significantly lower levels of inflammation than those who consumed the least.

2. Keeps you strong

Ascorbic acid—also known as vitamin C—does a lot of good for your body. Your immune system is boosted and collagen production is aided. Additionally, it aids in the absorption of iron from plant-based foods.

3. Improves digestion

Insoluble fiber and phytosterols—also known as plant sterols—in cabbage can support regular bowel movements and digestive health. It provides energy to the beneficial bacteria in your gut, which support your immune system and produce necessary nutrients. This is especially true when you consume sauerkraut or kimchi made from fermented cabbage.

“Cabbage can assist you with remaining ordinary,” says Zumpano. ” Additionally, it may aid in safe and healthy weight loss.

Because fiber is a carbohydrate that cannot be broken down or absorbed, it adds bulk to meals and occupies space in your stomach, allowing you to feel fuller sooner and for a longer period of time without absorbing any carbohydrates.

4. Protects your heart

Cabbage’s anthocyanins help with more than just inflammation. According to research, they reduce your risk of heart disease, which contributes to the health benefits of cabbage. Cabbage contains 36 different kinds of anthocyanins, which may make it a good choice for cardiovascular health.

5. Lowers your blood pressure

Potassium is a mineral and electrolyte that helps your body control blood pressure. One cup of red cabbage can deliver a healthy amount of potassium — as much as 6% of your recommended daily value. This could help lower your blood pressure, reducing your risk for heart disease.

6. Lowers cholesterol

If LDL cholesterol, or “bad” cholesterol, builds up in your arteries, it can cause heart problems. Fiber and phytosterols (also known as plant sterols) are two substances in cabbage that compete with cholesterol for digestion. They end up lessening your terrible cholesterol levels and working on your wellbeing.

7. Maintains bone health and healthy blood clotting

Vitamin K is essential to your well-being. Without it, you’d be at risk of developing bone conditions like osteoporosis, and your blood wouldn’t be able to clot properly. Enter cabbage, a great source of vitamin K. One cup provides 85% of the recommended daily value.

“Vitamin K helps keep our bones strong and our blood clotting well,” says Zumpano. “Cabbage can give you that boost you need to make sure your levels are adequate, and your body stays protected against illness and disease. And you don’t even need to eat that much cabbage to get great health benefits.”

8. Keeps cancer at bay

Early animal studies suggest that leafy green vegetables like cabbage have phytochemicals that may help protect against cancer. They contain antioxidants and plant compounds like glucosinolates. These sulfur-containing chemicals break down during the digestive process into substances that may help fight cancer cells and clear them from your body.

What are the side effects of eating cabbage?

Excited to add more cabbage to your diet? Just be careful not to go overboard. To maximize its health benefits, increase your cabbage intake slowly and allow your body to adjust. Also, stay hydrated to reduce constipation, which can cause excess gas. 

Cabbage might not be the best choice for a romantic night out since eating too much can cause diarrhea, flatulence or abdominal discomfort. It also contains substances that can interfere with medications like blood thinners or cause hypothyroidism, a condition where your thyroid doesn’t create enough thyroid hormone and causes your metabolism to slow down.

In most cases, you can avoid side effects by eating cabbage as part of a healthy diet. Talk to your healthcare provider if you experience symptoms or have any concerns.