Red cabbage, also referred to as purple cabbage, is a nutrient-rich vegetable linked to a variety of health benefits. Belonging to the Brassica genus of plants, which also includes broccoli, Brussels sprouts, and kale, it stands out due to its vibrant color and impressive nutritional profile. While it tastes similar to green cabbage, the purple variety is richer in beneficial plant compounds that have been linked to stronger bones and a healthier heart. Purple cabbage is also thought to lower inflammation and protect against certain types of cancers. Moreover, it’s an incredibly versatile vegetable that can be enjoyed raw, cooked, or fermented and added to a variety of dishes.
Nutritional Profile of Red Cabbage
Red cabbage is packed with vitamins and minerals. It is rich in Vitamin C (which boosts the immune system and stimulates the activity of white blood cells), Vitamin K (which is important for blood clotting, brain health and building healthy bones) and Vitamin B6 and folate (important for energy metabolism and normal functioning of the nervous system).
A one-cup (89-gram) serving of raw, chopped red cabbage contains:
- Calories: 28
- Protein: 1.27 grams
- Fat: 0.1 gram
- Carbohydrates: 6.56 grams
- Fiber: 1.87 grams
- Sugar: 3.41 grams
- Vitamin K: 34 micrograms or 28% of the daily value
- Vitamin C: 50.7 milligrams or 56% of the daily value
- Folate: 16 micrograms or 4% of the daily value
Like all cabbage varieties, red cabbage is rich in vitamin C, vitamin K, and fiber. Red cabbage also contains other vitamins and minerals, such as:
- Vitamin A
- Folate
- Vitamin B6
- Vitamin E
- Calcium
- Magnesium
- Potassium
- Manganese
- Phosphorus
- Zinc
- Riboflavin
- Thiamin
Red cabbage may have the edge in antioxidants, but other types of cabbage have benefits of their own. Green cabbage is especially rich in vitamin K.
Read also: Low-Carb Cabbage Roll Casserole
A one-cup serving of chopped raw green cabbage contains:
- Calories: 22
- Protein: 1 gram
- Fat: Less than 1 gram
- Carbohydrates: 5 grams
- Fiber: 2 grams
- Sugar: 3 grams
- Vitamin K: 67.6 micrograms or 56% of the daily value
- Vitamin C: 32.6 milligrams or 54% of the daily value
- Folate: 38.3 micrograms or nearly 10% of the daily value
Health Benefits of Red Cabbage
Here are some of the impressive health benefits of purple cabbage, all backed by science.
Boasts Powerful Plant Compounds
Purple cabbage is a great source of antioxidants and other beneficial plant compounds that help protect against cellular damage. Its antioxidants include vitamin C, carotenoids, and flavonoid antioxidants, such as anthocyanins and kaempferol. In fact, it often contains higher amounts of these than green cabbage. For instance, research suggests that the antioxidant levels in purple cabbage are around 4.5 times higher than those found in green cabbage varieties. What’s more, purple cabbage is one of the foods that offers the highest levels of antioxidants per unit cost. It’s also a good source of sulforaphane, a sulfur-rich compound that forms when raw cabbage is cut or crushed. Sulforaphane is linked to powerful heart health benefits and cancer-fighting properties.
Helps Fight Inflammation
Purple cabbage may help fight inflammation, which is thought to contribute to many diseases. One test-tube study using an artificial model of the human gut found that certain varieties of purple cabbage reduced markers of gut inflammation by 22-40%. Animal studies report that sulforaphane, the beneficial sulfur compound found in many cruciferous vegetables, may be to thank for its anti-inflammatory effects. Interestingly, applying cabbage leaves to the skin also appears to reduce inflammation. For instance, adults with arthritis who wrapped their knees in cabbage leaves once per day reported feeling significantly less pain by the end of the 4-week study. However, the cabbage wraps reduced pain less effectively than a topical pain gel. Moreover, cabbage leaves appear to reduce breast pain, swelling, and inflammation due to increased milk supply and blood flow during the early postpartum period.
May Promote Heart Health
This may be due to its content of anthocyanins, which are flavonoid antioxidants that give purple cabbage its characteristic color. One large study found that women who regularly eat large amounts of anthocyanin-rich foods may benefit from an 11-32% lower risk of heart attacks, compared with those who eat fewer of these foods. Higher anthocyanin intakes may also be linked to lower blood pressure and a lower risk of heart disease. Purple cabbage contains more than 36 types of anthocyanins, making it an excellent source of this heart-healthy compound.
Read also: Easy Cabbage Soup Recipe
May Strengthen Your Bones
Purple cabbage contains several bone-benefiting nutrients, including vitamins C and K, as well as smaller amounts of calcium, manganese, and zinc. For instance, 1 cup (89 grams) of raw purple cabbage contains around 56% of the DV for vitamin C, which plays a role in bone formation and helps protect your bone cells from damage. Purple cabbage is also rich in vitamin K1, offering a little over a quarter of the DV per cup (89 grams). Vitamin K1 is mostly found in plant foods, such as leafy greens and cruciferous vegetables. This distinguishes it from vitamin K2, which is found in animal products and fermented foods. There’s evidence that both forms of vitamin K play a role in maintaining strong and healthy bones, although more research is needed to pinpoint the specific effects of each.
May Protect Against Certain Cancers
Purple cabbage may help protect against certain types of cancers, though more research in humans is needed. Experts believe this may be because it contains sulforaphane and anthocyanins - two compounds researched for their cancer-fighting properties. Research links high intakes of cruciferous vegetables, including cabbage, to an 18% lower risk of colon cancer. Diets rich in cruciferous vegetables have also been linked to a lower risk of breast cancer. Moreover, there’s evidence to suggest that the sulforaphane found in purple cabbage and other cruciferous vegetables may help kill cancer cells or prevent them from growing and spreading. Cell and animal studies suggest that anthocyanins may have similar anti-cancer effects. Anthocyanins are found in red, blue, and purple fruits and vegetables, including purple cabbage. However, more human research is needed before strong conclusions can be made.
May Enhance Gut Health
Purple cabbage may improve the function of your gut. There’s evidence that cabbage may lower inflammation in the gut and reduce intestinal mucositis - a condition in which lesions develop in the gut, often as a side effect of cancer treatment. Cabbage is also a good source of fiber, which keeps your gut healthy and helps it digest foods more easily. Insoluble fiber comprises around 70% of the fiber in cabbage. It adds bulk to stools and helps food move through your gut more easily, reducing the risk of constipation. The remaining 30% is soluble fiber, which provides food for the beneficial bacteria living in your gut. In turn, these friendly bacteria produce short-chain fatty acids (SCFAs), such as acetate, butyrate, and propionate, which feed the cells of your gut. Research shows that SCFAs may also reduce inflammation and other symptoms of gut disorders, such as Crohn’s disease, irritable bowel syndrome (IBS), and ulcerative colitis. There’s also some evidence that drinking around 1 quart (946 ml) of cabbage juice per day may help heal gut ulcers in 7-10 days. However, the studies showing this are outdated, so more recent studies are needed to investigate this effect.
Red Cabbage and Weight Loss
Red cabbage may also help with weight loss because it’s low in calories, has a high-water content, and is a good source of dietary fiber. These things help you feel full without too many calories. Consuming cabbage can prove to be very beneficial for weight loss. It is very low in calories, which is considered suitable for reducing weight. According to the study, there are about 25 calories in 100 grams of cabbage. Cabbage is rich in water and fibre, which helps in keeping the intestines healthy. By consuming cabbage, the stomach feels full for a long time. This reduces appetite so that you can avoid overeating. The fibre in cabbage removes constipation and accelerates metabolism, which helps in weight loss. Cabbage contains an amino acid called glutamine, which is an excellent anti-inflammatory agent. It prevents inflammation and weight loss happens easily. The amount of fat in cabbage is also very less, due to which the weight is easily reduced.
Additional Benefits of Cabbage
Some of the benefits of all types of cabbage include:
Read also: Delicious Keto Meal
- Bone health. Cabbage contains several nutrients that are important for bone health. While most people know that vitamin D and calcium are critical to their bone health, other nutrients essential to your bones include vitamin K and magnesium. Cabbage, especially green cabbage, is a good source of vitamin K. It also provides small amounts of calcium, magnesium, and zinc, which can help build and maintain healthy bones.
- Digestive health. All cabbages are high in fiber. Fiber helps keep food moving through your digestive system and reduces constipation. The soluble fiber in cabbage can help the healthy bacteria in your gut. It may help maintain a healthy balance of prebiotics in your digestive system, though we need more research into this benefit. Prebiotics are foods that help feed "good" gut bacteria. Fermented cabbage may also help promote the balance of microbes and probiotics in your digestive system. This can help strengthen your intestines.
- Colorectal cancer prevention. Cabbage and related vegetables such as kale, broccoli, and Brussels sprouts contain high levels of a chemical known as indole-3-carbinol. Scientists believe this chemical may play an important role in preventing several types of cancer, including colorectal cancer.
As a green, leafy vegetable, green cabbage has some particular health benefits, including:
- Reduced breastfeeding discomfort. If you have engorgement or mastitis while breastfeeding, applying green cabbage leaves to your breasts may reduce both pain and breast hardness. This could make you more likely to continue breastfeeding.
- Reduced diabetes risk. A diet high in leafy green vegetables like green cabbage may reduce your risk of developing type 2 diabetes. While all fruits and vegetables can help prevent diabetes, studies suggest that leafy green vegetables may be the most effective.
- Brain health. Eating just one serving of leafy green vegetables per day can promote brain health and reduce your risk of developing dementia. Research shows that older people who eat at least one serving of cabbage or similar vegetables each day have "brain ages" that are an average of 11 years younger than those who rarely eat green veggies.
Cabbage Juice
Some people prefer to get their cabbage in the form of juice. Juicing removes fiber, but it delivers the nutrients of the vegetable in a concentrated form. One head of cabbage makes about 3 cups of juice.
One serving of cabbage juice gives you half the vitamin C your body needs for the day. A 1/2 cup serving of cabbage juice has:
- 22 calories
- No fat or cholesterol
- 5 grams of carbohydrates
- 3 grams of sugars
Other nutrients in cabbage juice include:
- Vitamin A
- Calcium
- Iron
How to Incorporate Red Cabbage into Your Diet
Purple cabbage is a simple and tasty addition to many dishes. It can be eaten raw, cooked, or fermented, which adds to its versatility. Purple cabbage is an incredibly versatile vegetable. You can eat it raw or cooked, and it’s well suited to accompany a variety of dishes. For instance, it can be steamed and used to make dumpling fillings, or braised with red wine, vinegar, apples, carrots, and beets for a flavorful side dish. Purple cabbage can also be roasted or sautéed with meats or beans, or it can be shredded and used as a nutrient-rich garnish for soups, salads, and warm dishes. It also offers an antioxidant-rich and visually appealing alternative to green cabbage in coleslaw or sauerkraut, or it can be fermented to make kimchi.
If you want to lose weight, then consuming cabbage can prove to be beneficial for you. You can include cabbage juice, soup, boiled vegetables or chaat in your diet. But remember that cabbage should be consumed only after washing it thoroughly. Actually, insects often come out in cabbage, which can be dangerous for health. But before consuming it for any disease, please consult your doctor.
Potential Downsides
Like many vegetables from the Cruciferae family, cabbage can cause gas and bloating. If you’re prone to bloating, avoid eating large amounts of cabbage, especially alongside other gas-inducing foods.
Although safe for most, it is possible to be allergic to cabbage because of cross reactivity or ‘pollen food syndrome’, which also includes plants such as aubergine, beetroot, celery and peppers. A mild reaction may include symptoms such as itching mouth or tongue, sneezing or a runny nose. If you experience these symptoms speak to your GP. If a more serious allergic reaction occurs, call for an ambulance immediately.
If you have a thyroid issue, you may be advised to minimize the amount of brassica vegetables you eat. This is because these vegetables may interfere with the absorption of iodine, which is needed for the production of thyroid hormones. However, it’s worth bearing in mind that you would need to eat a reasonable amount on a consistent basis for this to be an issue.
Cabbage is a high-fibre food, which for most of us is highly beneficial - it supports the digestive process and provides a fuel source for the healthy bacteria that reside in our gut. However, for some people, high-fibre foods may cause bloating and gas. This is especially relevant for those with inflammatory bowel disease (IBD), Crohn’s disease or ulcerative colitis.
If you are on blood-thinning medication such as warfarin, your GP or registered dietitian may suggest you monitor the vitamin K foods (like cabbage) in your diet to ensure you eat similar amounts consistently. If in doubt, consult your GP before making any significant changes to what and how much you eat.
Availability and Selection
Cabbage is available in most regions throughout the fall, winter, and early spring-seasons in which finding fresh vegetables may otherwise be difficult. You can find it in grocery stores, co-ops, and farmer's markets. It's also grown in many home gardens. Cabbage lasts a long time if you keep it in your refrigerator's crisper drawer. Use plastic wrap to store partially used cabbage.
When choosing heads of cabbage, don't be put off by the occasional wilted leaf or blotch. Damaged leaves can be peeled away to reveal a healthy cabbage. Instead, select cabbage based on whether it feels firm and heavy for its size. When selecting a red cabbage, the color should be vibrant.