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Cabbage Health Benefits, Nutrition Facts

If you have always looked at cabbage as a mere ingredient in coleslaw, let’s get you acquainted with some impressive cabbage health benefits. Nutrients in cabbage include ample traces of vitamin C, vitamin B including thiamine, riboflavin, niacin and panthothenic acid, folates, vitamin K, calcium, iron, magnesium, potassium, phosphorus, and zinc. Cabbage nutritional benefits also include carbohydrates and dietary fiber. Cabbage nutrition facts also reveal trace elements of chemical compound called indole-3-carbinol. Studies indicate that this nitrogen compound maybe responsible for lowering the risks of various types of cancer amongst individuals.
What makes this vegetable even more incredible is that calories in cabbage are very low making it an excellent choice for people on weight loss diets. The calories in raw cabbage may vary depending on the way you choose to cook it. Additional oil, butter or cream may devalue cabbage nutritional benefits. On the other hand, cooking or braising, stir frying, or sautéing, and even grilling a head of cabbage may retain its nutritional value. The antioxidant properties of cabbage are better available when you rest it for five minutes after chopping due to the action of oxygen on the vegetable. One cup serving of raw cabbage may contain anywhere between 15 to 22 calories. As against the green cabbage, red cabbage has almost eight times the antioxidant properties. Calories in red cabbage may consist of up to 28 calories. Its low calorie count certainly makes it a top contender for weight loss food. However, cabbage health benefits include antioxidant function to fight damage caused by free radicals. This means protection from signs of aging such as youthful skin, hair and eyes. Cabbage boosts your immune system and fights against infections caused by germs and viruses. Glutamine in cabbage may even halt attack by ulcers and provide care for your intestines by encouraging good bacteria. At the same time, soluble dietary fiber helps to cleanse the digestive system.

Cabbage For Weight Loss

Cabbage for weight loss makes sense when you realize that this low calorie, low fat vegetable contains ample amounts of nutrients such as vitamins A, B, C and K. Essential minerals in raw cabbage include small amounts of calcium, iron and zinc as well as significant amounts of magnesium, phosphorus and potassium. Additionally, eating cabbage for weight loss ensures adequate amounts of dietary fiber, which will help individuals, stay satiated for longer. Fiber also ensures a good digestive system and increased rate of metabolism. One cup serving contains anywhere between 15 to 22 calories in raw cabbage. Calories in red cabbage may range from 25 to 28 calories per cup serving. This number may vary depending on how you choose to cook your cabbage. While raw cabbage diet for losing weight may recommend plenty of salads and uncooked sides, it is beneficial to cook the cabbage to break down the cell wall, making its cabbage nutrient bioavailable. Moreover, cooking raw cabbage ensures that germs and bacteria in fresh produce are destroyed. Braised or boiled cabbage for weight loss may help since you use very little oil; however, you do not have to sacrifice taste for weight loss. Cabbage is a very versatile vegetable and maybe consumed lightly sautéed, stir fried with other vegetables, in soups and so on. You need to watch out for the spices and oil.  Do not overcook cabbage as you maybe left with limp, tasteless dish sans its nutritional benefits. A number of cabbage diets allow you to follow a systematic guide to weight loss. That said following a single vegetable diet (no matter how much cabbage you may be allowed to eat) would not provide you with a wide variety of nutrients needed for your body. Ensure that you consume an adequate portion of different kinds of vegetables, fruits, lean meat, poultry and dairy. Talk to your doctor about your specific condition and if a cabbage weight loss diet works for you.

Other Nutritional Benefits Of Cabbage


Individuals suffering from skin conditions such as acne, eczema or psoriasis may find relief with natural remedies using cabbage. Infact, Greek and Roman soldiers often utilized cabbage benefits for the skin. They used cabbage leaves to wrap wounds and bruises. The antioxidants in cabbage may have provided both cooling relief and fast acting healing properties. This is what makes cabbage for acne relief such an efficient home remedy. Many acne sufferers claim that boiling the leaves of cabbage in water, cooling it and then applying on affected areas takes care of mild acne problems. The vegetable acts as a cleansing agent for oily skin. Cabbage may also contain antibacterial properties that go deep into the pores to fight acne-causing bacteria. Additionally, consuming cabbage as part of your daily diet may help you achieve clear, radiant skin. Anti-aging properties of cabbage, includes vitamins B and C, which protect skin, hair and eyes. It also helps to detoxify your body, which may help you achieve radiant, healthy looking skin. Moreover, you do not have to worry about the calories in cabbage. At 22 calories per cup of raw cabbage, it is a great weight loss food. Calories in red cabbage ring in at 28 calories, and it contains twice the amount of powerful antioxidants as green cabbage. Cabbage for eczema may also succeed at providing relief from skin irritation and redness, symptoms of this skin condition. Use the outer leaves of cabbage and ensure that you wash them under cool water thoroughly. Gently pulp the inner side of the leaves to break down nutrients and release juices. Apply as a wrap on affected areas for soothing relief. Many individuals also claim a vast improvement in their condition by drinking an 8-ounce glass of cabbage juice daily. Cabbage for psoriasis maybe utilized in a similar fashion. Whether you use it as a topical application or include it in the form of soup, salad or regular meals, cabbage for psoriasis may provide a successful herbal remedy.


Mastitis, most commonly occurs in lactating women, although some women may suffer from this condition outside of the lactation period as well. In mastitis (postpartum), skin cracks or skin tissue breakdown may allow entry of bacteria through the mouth of the breast-feeding baby or general environment. As the infection progresses, women may suffer from pain in the chest region, swelling, inflammation, redness or soreness and a warm sensation in the infected region. Other symptoms include fever, physical exhaustion, tenderness of the breasts and inability to continue breast-feeding. Cabbage leaves for mastitis provide an effective herbal remedy in the form of topical application. The immune boosting properties of raw cabbage leaves when applied as a wrap or bandage around the infected breast, may provide soothing relief and act as an antidote for the bacterial infection. You may apply washed and pat dried cabbage leaves on the affected region, while you are resting or in between feeds. You may even use chilled cabbage leaves as cold compress to drain out the infection. You may continue breastfeeding despite suffering from mastitis. Infact, it is important to drain out milk from the breasts. While most experts recommend using cabbage leaves as topical treatments for mastitis, you may also gain supplemental benefits from consuming cabbage nutrients. With less than 22 calories in raw green cabbage (per cup serving) and 28 calories in red cabbage (per cup serving), this vegetable is capable of being a weight loss food, preventing cancer and even fighting acne.


From acne treatment to lowering the risk of cancer, cabbage has plenty of nutritional benefits. Chemical compounds such as indole-3-carbinol and sulphoraphane act as antioxidants, making cabbage for cancer research essential. Infact, studies show that these anti cancer properties may help lower the risk of breast cancer in women. Another study suggests the low risk of lung cancer amongst individuals who include cabbage as part of their daily diet. Glucosinolates in cabbage may also reduce the risk of bladder, colon, and prostate cancer. Another phytonutrient, especially in red cabbages, called anthocyanin polyphenols (this is what gives red cabbage its vibrant color) may also provide anti-inflammatory and anti cancer properties. Other benefits include low calories in cabbage. With 22 calories in raw green cabbage (per cup serving) and 28 calories in red cabbage (per cup serving), this vegetable provides essential vitamins and minerals, dietary fiber, antioxidant properties and more. Braising, boiling, steaming, or light stir fry or sauté methods of cooking may help provide all the anti cancer properties of cabbage without adding to your pounds. Infact the fermentation process of cabbage in recipes such as German sauerkraut may produce increased levels of anticancer compounds.


Fewer calories in cabbage make it an excellent choice for controlling cholesterol or reducing the risk of cholesterol in individuals with a history of the condition. While calories in red cabbage maybe slightly higher, individuals may incorporate a wide variety of cruciferous vegetables such as green and red cabbage, savoy cabbage, broccoli, Brussels sprouts and so on to receive all the nutritional benefits. Cabbage for cholesterol health is particularly beneficial if you cook it via the steaming method. If you overcook cabbage by boiling it you stand to lose all the nutrient value, at the same time raw cabbage may pose threats due to germs or bacteria. To retain the nutrient value of cabbage for cholesterol, you may steam it, lightly sauté or stir fry with other vegetables or even add it to your soups or main course. Cabbage helps to detoxify your body and cleanse your digestive tract. This further enables better cholesterol control.


Low in calories and sodium, high in dietary fiber and with a low glycemic index, cabbage for diabetics seems a healthy option in fresh produce. A low glycemic index indicates how fast or slow certain foods influence the blood glucose level. In the case of both green and red cabbage, they are a low glycemic index food, which has a positive influence on individuals suffering from diabetes. Besides, cabbage for diabetics is essential for the vitamins, minerals, amino acids and dietary fiber it provides. Moreover, for individuals trying to maintain weight loss, the low calories in cabbage make it a pre-requisite in any meal. Calories in red cabbage maybe slightly higher than green cabbage, however, certain phytonutrients in red cabbage maybe slightly higher too. Red cabbage consists of antioxidant properties, which may possess anticancer properties.  Additionally, Vitamin K in cabbage for diabetes will help older individuals, who need an extra helping of vegetables with Vitamin K that helps in blood clotting.

During Pregnancy:

With a significant supply of essential vitamins and minerals, cabbage for pregnant women and fetus is extremely important. Low calories in cabbage enable women to maintain weight during pregnancy. Even calories in red cabbage vary between 25 to 28 calories per cup serving. This low calorie, low glycemic index food may help reduce the risk of gestational diabetes. Cabbage during pregnancy may also help promote better digestive health and increase bowel movement in women suffering from constipation. Dietary fiber in cabbage helps improve digestion and overall metabolism. Cabbage also contains essential folates, which are important for DNA health of the infant.


Submitted on January 16, 2014