Did you know the USDA reports cabbage is the second most economical vegetable, (after potato), on your grocery list? With lots of beneficial vitamins and nutrients, you’ve got a munch-worthy veggie to bring to the table.
Humble Head of Cabbage
Say hello to a most-underused vegetable with a list of health benefits that may surprise you. These cruciferous vegetables derived their name from the shape of their flowers, which have 4 petals resembling a cross. This family of vegetables also includes cauliflower, broccoli, bok choy, kale, kohlrabi, collard and mustard greens, and of course, Brussels sprouts.
Some may find Brussels sprouts or broccoli bitter. Substitute cabbage, since it has all the health benefits of other cruciferous vegetables, but with a milder flavor.
Cabbage is known for its high antioxidant content like vitamin C, vitamin K and other nutrients whose names you may not recognize. Researchers have found 20 different flavonoids and 15 different phenols with antioxidant properties. Cyandins in red or purple cabbage protect against cholesterol from clogging the arteries. They lower inflammation and can prevent heart disease. Sinigrin is a sulfur compound that has been shown to protect against cancer. Studies show those who consume cabbage regularly have the least risk for developing diabetes. Cabbage is high in carotenoids like lutein, which helps protect your eyes from developing macular degeneration as you age.
You don’t have to know the names of all the good things in your cabbage–just eat it! To get the most benefit, try to consume ½ to ¾ cup cooked or 1 ½ cup raw cabbage per day at least 5 days per week.
This is pretty easy to do since there are so many ways to prepare cabbage. Traditional methods of steaming or boiling cabbage can extract flavor and nutrients. Sautéing or roasting bring out sweetness and texture while retaining nutrition. Just roast a side dish of cabbage with a little olive oil. Cook cabbage in soups or stews. Use the leaves (cooked or raw) like bread or tortillas to hold sandwich fillings, meat, beans or rice dishes, or bake up delicious stuffed cabbage rolls. Cabbage can be used to make raw slaw salads with vinegar or dressing, or just tossed it into raw green salads. It’s easy to ferment cabbage to make sauerkraut. All you need is cabbage, salt and about a week’s worth of patience. The OSU Extension office has all these recipes for kraut, relishes, and other recipes using cabbage.
Not only is cabbage a superstar in promoting health, it is also affordable. The US Department of Agriculture (USDA) has found cabbage to be the 2nd most economical vegetable (potatoes came in 1st). One head of uncut cabbage can last in the refrigerator for several weeks. Just peel off wilted layers to reveal perfect leaves underneath. Cut in half and remove the white core. Then slice and cook or enjoy raw. However you use it, add cabbage to your list of super foods.
Shopping Tips
A good cabbage should feel heavy for its size.
A bag of shredded cabbage will save you time, but usually costs you more than an uncut head and might not keep as long.
Sauteed Cabbage Recipe
Ingredients:
1 1⁄2 tablespoons margarine
1⁄2 head cabbage, shredded (about 6 cups) 2 carrots, grated (about 11⁄2 cups)
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
Directions:
1. In a large skillet heat margarine until foamy. Add cabbage and carrots.
2. Sauté over high heat until tender but crisp, about 4-6 minutes.
3. Add salt and pepper and serve warm.
4. Refrigerate leftovers within 2 hours.
Notes: Enjoy the sweet mild flavor of cooked cabbage or spice it up with your favorite seasoning!
PDF recipe download includes shopping and cooking notes plus Tuna Cabbage Salad and Dutch Red Cabbage with Apples recipes.
“Humble Head of Cabbage” article by Stephanie Polizzi, MPH, RDN. Recipe and fact sheet provided by Oregon State University Extension Service with Healthy Bytes Community Networking Initiative.
You may also like our blog post with spinach recipes.
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FAQs
Cabbage has 1 gram of fiber for every 10 calories. That helps fill you up, so you eat less. It also keeps you regular, and it could help lower your “bad” (LDL) cholesterol and control your blood sugar. Cabbage also has nutrients that keep the lining of your stomach and intestines strong.
Why do I feel better after eating cabbage? ›
Improved immune system.
The vitamin C found in cabbage is good for your whole body. Not only is it an antioxidant that fights free radicals, but it also helps to fight heart disease, cancer, and even the common cold. Vitamin C also helps your body to absorb the iron it needs.
Is cabbage good for the elderly? ›
Eating just one serving of leafy green vegetables per day can promote brain health and reduce your risk of developing dementia. Research has shown that older adults who eat at least one serving of cabbage or similar vegetables each day have “brain ages” an average of eleven years younger than those who rarely eat any.
What is the healthiest way to eat cabbage? ›
If you want to preserve these nutritional benefits, it's best to steam your cabbage. First, because steaming improves its cholesterol-lowering properties. Steaming also preserves more glucosinolates than microwaving, despite longer cooking time. Purple or red cabbage is a special nutritional powerhouse.
Why does cabbage cleanse you out? ›
Cabbage does double detox duty. Its diuretic properties help rid your body of excess liquid, carrying toxins along with it. Like other cruciferous veggies, cabbage is also sulfur-rich, helping your liver break down toxins so they can be more easily expelled.
How many times a week should you eat cabbage? ›
To get the most benefit, try to consume ½ to ¾ cup cooked or 1 ½ cup raw cabbage per day at least 5 days per week. This is pretty easy to do since there are so many ways to prepare cabbage. Traditional methods of steaming or boiling cabbage can extract flavor and nutrients.
Which cabbage is healthiest? ›
However, the purple variety is richer in beneficial plant compounds that have been linked to health benefits, such as stronger bones and a healthier heart. Purple cabbage is also thought to lower inflammation and protect against certain types of cancers.
Is cabbage healthier, cooked or raw? ›
According to Scientific American, cooking cruciferous vegetables such as broccoli, cauliflower, and cabbage helps them release indole, an organic compound that can fight off precancerous cells. Raw cruciferous vegetables have also been known to cause digestive problems for some people.
What are the side effects of eating cabbage? ›
An increase in goitrin and thiocyanates inhibits thyroid function and benzyl cyanide can result in potential adverse effects (dermal and respiratory manifestations). Eating cabbage in excess can result in abdominal discomfort, diarrhoea and flatulence.
Is cabbage healthier than lettuce? ›
Which should you choose? If you're looking for the healthier option of the two, choose cabbage. Lettuce varieties such as red leaf lettuce and romaine are also good options. Cabbage, including green and red cabbage, is typically higher in vitamins, minerals, and beneficial plant compounds than iceberg lettuce.
Cabbage is highly nutritious and rich in vitamin C, fiber, 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.
Why can't you eat cabbage late at night? ›
Like fatty foods, Remmer says fiber also takes longer to digest. That means if you eat fiber-enriched foods or vegetables like broccoli, cabbage or onions too close to bedtime, your body could still be working to break them down long after you want to sleep and/or leave you feeling bloated in bed.
What is the number one fruit that seniors should eat? ›
Mixed Berries
There is a growing body of evidence that anthocyanins, the antioxidants found in berries, may prevent memory loss and other aging-related conditions, including heart disease and cancer. If the seniors don't like berries, try eating blood oranges!
What are the side effects of eating cabbage everyday? ›
An increase in goitrin and thiocyanates inhibits thyroid function and benzyl cyanide can result in potential adverse effects (dermal and respiratory manifestations). Eating cabbage in excess can result in abdominal discomfort, diarrhoea and flatulence.
Can I lose weight eating cabbage everyday? ›
Vegetables are crucial for weight loss, especially cruciferous vegetables like cabbage. These vegetables are low in calories and fibre-rich, making them a fantastic addition to a weight-loss diet. Cabbage, in particular, is a powerhouse of nutrients that can aid weight loss.
What does cabbage do for a woman? ›
A Quick Review
This cruciferous vegetable provides a good deal of fiber and vitamins C and K, which means it may support your immune system, gut health, and bone health. There's evidence that eating cabbage might help reduce the risk of heart disease and cancer. You can enjoy cabbage raw or cooked.
Does cabbage clean your intestines? ›
Cruciferous vegetables are beneficial in cleaning the colon and liver as well. These type of vegetables are high in fiber, containing up to 40% of the daily requirement for your body in 100 calories. Types of cruciferous vegetables are arugula, bok choy, broccoli, cabbage, cauliflower, horseradish, and turnips.
