Cabbage contains nutrients that may help fend off cancers and other chronic disease. Cruciferous vegetables like broccoli, kale , Brussels sprouts, and cauliflower get a lot of attention from nutrition pros, but in this famous family tree, cabbage is often overlooked in spite of sharing many of the same […]
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Cruciferous vegetables like broccoli, kale, Brussels sprouts, and cauliflower get a lot of attention from nutrition pros, but in this famous family tree, cabbage is often overlooked in spite of sharing many of the same healthy benefits. Those health perks largely focus on glucosinolates, the sulfur-based compounds that give these vegetables their characteristic pungent odor, bitter taste, and anti-cancer properties, research shows. Glucosinolates also contain bioactive compounds that have anti-inflammatory and antioxidant properties, which helps protect the body against harmful and damaging cells that may cause cancer or other diseases, according to the National Cancer Institute.
Cabbage has a wealth of other things going for it nutritionally, as well. It’s low in calories, but rich in vitamins, minerals, and antioxidants. One cup of shredded cabbage provides 18 calories, 2 grams of dietary fiber, and almost 1 gram of protein, according to the U.S. Department of Agriculture (USDA). It is also an excellent source of vitamins K and C and provides folate and potassium.
One review also found that red, white, and green cabbage have blood glucose regulating effects, which may benefit those with type 2 diabetes to manage their blood sugar. Cabbage can also help support a healthy heart, as it contains plant sterols which can help reduce one's blood cholesterol, according to an article in the journal Nutrients, and can help support healthy digestion too, according to Cleveland Clinic.
With all these benefits, cabbage should be at least as popular as kale, but instead is usually relegated to being served with corned beef, in coleslaw, or stuffed into egg rolls. There are plenty of healthier and more delicious ways to enjoy this crucifer, however, particularly because it is such a versatile vegetable. There are up to 14 varieties of cabbage, according to Tasting Table, including green, red, white, and napa cabbage, and all can be served raw, cooked, or pickled.
You can pretty much always find cabbage in your supermarket because, according to the USDA, the only time it’s not in season is during summer, but it’s so long-lasting, you can still find it on store shelves. An unwashed cabbage head can last in the fridge for up to 6 months, according to the South Dakota State University. Plus, cabbage tends to be inexpensive.
If you’ve only ever had — and disliked — cabbage in soups or sauerkraut, it's time to give it another try. Cabbage can be a great foundation for kimchi, slaws, and salads, and its sturdy leaves can replace carbs in sandwiches and tacos. You can grill it or even bake your own cabbage chips! Here are a few tasty and creative recipes that will make you wonder why cabbage isn't the most sought-after vegetable in the produce department.
