Pretty, delicious, and healthy, Red cabbage is the unsung hero of the vegetable world. Also known as purple cabbage, it is a cruciferous vegetable that is delicious, both fresh and cooked.
It is not the same as green cabbage, and I’m not only talking about color. Full of nutrients, including vitamins, minerals, antioxidants, and fiber, it improves eyesight, keeps your bones healthy, and protects the body against infection-causing bacteria.
But that’s not all; the benefits of red cabbage extend even further. So let’s talk about some amazing benefits of red cabbage with evidence from the real science world.
See also Top 15 Red Foods To Eat and How To Cut Cabbage.
1. Helps fight inflammation
Inflammation is a natural process by which the immune system protects the body against harmful substances. However, when it becomes chronic, It starts damaging healthy cells and makes you susceptible to conditions like arthritis or diabetes. But don’t worry, red cabbage is full of anti-inflammatory compounds like sulforaphane which neutralizes the free radicals and reduces damage and inflammation.
2. Boost immunity
One-half cup of shredded red cabbage contains 45% of the recommended daily intake of vitamin C, an essential nutrient required for the proper functioning of our immune systems. It stimulates the activity of white blood cells, which function as the immune system’s first line of defense. Also, it is full of insoluble fiber, which feeds the healthy bacteria in your gut and strengthens the immune system.
3. Promote heart health
Red cabbage contains anthocyanin, compounds responsible for its bright color, but that’s not its only benefit. Studies have linked higher consumption of anthocyanins with a lower risk of heart disease. It works by maintaining blood pressure, one of the primary risk factors for cardiovascular diseases. Similarly, these compounds help reduce levels of cholesterol and triglyceride, which otherwise could disrupt the blood flow toward the heart and other organs and cause disorders like coronary heart disease and stroke.
4. Enhance gut health
Want to improve your gut health? Then it is time to boost your fiber intake, and red cabbage is perfect for this task. It is abundant in both insoluble and soluble fiber. Insoluble fiber adds volume to stools and helps food pass more smoothly through your gut, lowering your risk of constipation. While soluble fiber feeds the good microorganisms in your stomach. These friendly bacteria, in turn, create short-chain fatty acids (SCFAs) like acetate, butyrate, and propionate, which nourish the cells in your gut.
5. Strengthen your bones
Of course, calcium is the most abundant mineral in your bones. But what’s interesting is that the calcium-binding protein osteocalcin requires Vitamin K to create calcium bonds. Vitamin K also works with Vitamin D to regulate osteoclasts (cells that tear down old bone to make way for new bone cells). So where can you get enough vitamin K? Yes, you guessed it right! Just one cup of raw red cabbage provides about 38% of the recommended intake of vitamin K.
6. Protect against certain cancers
While there are no ‘superfoods’ that can cure cancer, and certain cancer risk factors are independent of diet, there is evidence that eating a balanced diet helps lower your cancer risk. If you are considering brassica vegetables to include in your diet, the presence of compounds like sulforaphane and anthocyanins in red cabbage puts it in a strong position. This is because these beneficial compounds prevent oxidative damage and inflammation and provide protection against cancer.
7. Helps in weight loss
Red cabbage has a low-calorie count, with only 27 calories in one cup. Also, it has high water content and is an excellent source of dietary fiber and other nutrients, including antioxidants. These factors help you feel full without consuming too many calories, making red cabbage a healthy addition to your weight-loss diet. However, eating cabbage with lots of salad dressing or refined carbs is not going to make you slim.
8. Maintain healthy skin
Red cabbage is one of the best vegetables you can consume for healthy skin. It is full of antioxidants that are not only good for your complexion but also help to slow the aging process. Red cabbage also has higher levels of skin-beneficial vitamins A, C, and E. Vitamin A prevents both wrinkles and acne. Vitamin C brightens skin tone and protects against harmful UV rays, while vitamin E moisturizes the skin and promotes collagen production.
9. Improves brain health
Cabbage is full of vitamin K and antioxidants, making it an excellent food for brain health. These essential nutrients promote good mental health and better concentration. Vitamin K is necessary for making the myelin sheath that surrounds the nerves. It protects them from damage and decay and provides protection against disorders like dementia and Alzheimer’s disease. Antioxidants in red cabbage reduce damage and inflammation caused by free radicals.
10. Good for eye health
When you eat red cabbage, your body gets 35% of the recommended amount of vitamin A. It is present in 3 different forms: beta-carotene, lutein, and zeaxanthin. Beta-carotene is converted into retinol, a type of Vitamin A, and helps transform light into nerve impulses. Also, vitamin A help in preventing macular deterioration and cataract formation.
How to purchase, store, and consume red cabbage
Whether you are purchasing from your local grocery store or farmers’ market, there are a few things to consider when buying red cabbage. Firstly, it should be bright in color. If it is discolored or has brown spots, skip it.
Also, avoid the ones with wilting leaves, holes, and tears. Now, coming to the storage part, a hydrator drawer is a good place to store cabbage. Although it isn’t totally necessary, you can put it in a plastic bag to retain moisture. If you only use a partial head, tightly wrap the remaining portion and place it in the refrigerator.
For the best results, don’t wash or cut it until you are ready to eat. We can add this versatile vegetable to coleslaw, salads, stews, and soups. It tastes great, whether fermented, steamed, sautéd, or raw. Although it retains most nutrients when eaten raw, it is still highly nutritious when cooked.
Pretty, delicious, and healthy, Red cabbage is the unsung hero of the vegetable world. Also known as purple cabbage, it is a cruciferous vegetable that is delicious, both fresh and cooked.
It is not the same as green cabbage, and I’m not only talking about color. Full of nutrients, including vitamins, minerals, antioxidants, and fiber, it improves eyesight, keeps your bones healthy, and protects the body against infection-causing bacteria.
But that’s not all; the benefits of red cabbage extend even further. So let’s talk about some amazing benefits of red cabbage with evidence from the real science world.
Cabbage Recipes:
Conclusion:
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Great benefits of Red cabbage, thank you for posting this article