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Anything from enhancing intestinal health to enhancing your immune system.

Even though cabbage may not be the most interesting food, you shouldn’t disregard this cruciferous vegetable. Actually, it could benefit your diet and help you branch out from your veggie rut.

The vegetable, which comes in red, green, and white varieties, belongs to the same family as other vegetables including broccoli, cauliflower, and Brussels sprouts. Although it has numerous health advantages, Maxine Smith, a registered dietitian at Cleveland Clinic’s Centre for Human Nutrition, told Health that in order to benefit from them, you must properly prepare the food.

Smith advised against using extensive cooking times and boiling because these can deplete the food’s nutrition. Stick to faster cooking techniques instead, such as stir-frying or cutting the vegetable and eating it raw in a salad or slaw.

If you need more encouragement to pick up some cabbage on your next shopping run, certified dietitians discussed the numerous health advantages of cabbage and the reasons you should include it in your diet.

1: It’s High in Vitamin C

If you need to supplement your diet with more vitamin C, cabbage can also offer a significant amount of the nutrient. Oranges aren’t the sole source of vitamin C. According to licensed dietitian and nutritionist Keri Gans from New York, “Cabbage is high in the antioxidant vitamin C.”

Ensuring you get sufficient L-ascorbic acid every day is significant since our bodies don’t make the nutrient normally (so we should get it from food). L-ascorbic acid assists your body with retaining iron from the plant-based food varieties you eat, makes collagen to assist wounds with mending, and reinforces your insusceptible framework to assist with safeguarding you from sickness.

“The cabbage family has been related with having safe advantages, so it assists our cells with going after trespassers, for example, infections,” Smith said.

2. It Provides a Good Source of Fiber

Cabbage might benefit you if you wish to increase the fiber in your diet. Two cups of raw cabbage provide almost 5 grammes of fiber, according to the USDA. For your information, the daily consumption for older kids, teenagers, and adults is 21 to 38 grammes.

‘Fiber may help reduce constipation, balance blood sugar levels, lower cholesterol levels, and enhance digestive health,’ added Gans. ‘Cabbage is a wonderful source of fiber.

3. It May Benefit Bone Health

Vitamin K, which is found in cabbage, is a substance that is crucial for both bone health and the body’s ability to properly coagulate blood, according to Gans. Just one cup of raw cabbage contains 68 micrograms of vitamin K.

For reference, the ODS suggests 90 micrograms for women and 120 micrograms for adult men daily.

Although vitamin K deficiency is uncommon, some persons with particular illnesses, including cystic fibrosis, celiac disease, and ulcerative colitis, may be more at risk. Lack of the vitamin can result in worse bone health, a higher risk of developing osteoporosis, and, in rare cases, bleeding issues.

4. It’s an Economical Low-Calorie Choice

The substitution of calorie-dense foods with those that don’t pack as much of a caloric punch will help you lose weight significantly, and cabbage is a fantastic choice for this. Cabbage has an extremely low-calorie count. The 34 calories in one cup of cooked cabbage make it a great choice for weight management, according to Gans.

While many nutrient-rich, healthful vegetables can be on the pricey side, cabbage is a generally affordable food.

5. It’s Beneficial for Your Heart

Although you might not think of cabbage as a heart-healthy meal right away, if you’re trying to be more mindful of the health of your ticker, you might want to add it to your diet. Gans stated that because it is a cruciferous vegetable and has been proven to have anti-inflammatory properties, it is advised for people who are at risk for heart disease.

A 2021 study that appeared in the British Journal of Nutrition found that women over the age of 74 who consumed more cruciferous vegetables, such as cabbage, Brussels sprouts, cauliflower, and broccoli, had a 46% lower risk of developing abdominal aortic calcification, which is a risk factor for future cardiovascular events. The study came to the conclusion that consuming more cruciferous vegetables can prevent calcium accumulation and ultimately improve heart health.

6. It might support the fight against cancer.

Cruciferous vegetables, similar to cabbage, contain compounds called glucosinolates, which are sulfur-containing synthetic substances (they’re answerable for the severe taste heaps of cruciferous veggies have).

During food prep, biting, and absorption, those glucosinolates are then separated into specific mixtures that have been analyzed for their enemy of malignant growth benefits. “The glucosinolate content in cabbage gives it it’s standing as having against disease benefits. [It] has been connected with diminished risk for different kinds of disease,” Smith said.

That’s great news, but it doesn’t necessarily follow that eating lots of cabbage will completely prevent cancer. The benefits of cruciferous vegetables in preventing cancer, according to experts, require a great deal more study. But including them in your meals is always a good idea because they are still a highly healthy complement to any diet.

A Quick Review

In addition to being inexpensive and low in calories, cabbage has some health advantages. It contains significant amounts of vitamin C, fiber, and vitamin K, which means it might help the function of your immune system, digestive system, and bones. Additionally, there is some evidence to suggest that eating cabbage may help lower the risk of cancer and heart disease.

Disclaimer

The information provided at this site is only meant for educational purposes and is not meant to replace medical care from a qualified health care provider. The reader should speak with their doctor to assess whether the information is suitable for their condition due to individual needs that are specific to them.

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