Cabbage is one of the most nutritious foods out there, but it’s still often neglected and overlooked by people.
They usually appear to be lettuce, even though like broccoli and cauliflower, they belong to the brassica genus family of vegetables.
They have been around for years and years, and appear in a variety of shapes and sizes. Cabbages also have different colors; including white, red, purple, and green. They can also be added to all kinds of dishes to make for an even more delicious and nutritious meal.
Here are some main reasons to eat more cabbages.
- IT’S HIGH IN NUTRIENTS
Even though cabbage is very low in calories, it has an impressive nutrient profile.
In fact, just 1 cup (89 grams) of raw green cabbage contains…
Protein: 1 gram
Fiber: 2 grams
Vitamin K: 85% of the RDI
Vitamin C: 54% of the RDI
Folate: 10% of the RDI
Manganese: 7% of the RDI
Vitamin B6: 6% of the RDI
Calcium: 4% of the RDI
Potassium: 4% of the RDI
Magnesium: 3% of the RDI
Cabbage also contains small amounts of other micronutrients, including vitamin A, iron and riboflavin.
As you can see in the list above, it is rich in vitamin B6 and folate, both of which are essential for many important processes in the body, including energy metabolism and the normal functioning of the nervous system.
In addition, cabbage is high in fiber and contains powerful antioxidants, including polyphenols and sulfur compounds. Antioxidants protect the body from damage caused by free radicals. Free radicals are molecules that have an odd number of electrons, making them unstable. When their levels become too high, they can damage your cells.
Cabbage is especially high in vitamin C, a potent antioxidant that may protect against heart disease, certain cancers and vision loss.
- RICH SOURCE OF VITAMIN C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that serves many important roles in the body. For instance, it’s needed to make collagen, the most abundant protein in the body. Collagen gives structure and flexibility to the skin and is critical for the proper functioning of the bones, muscles and blood vessels.
Additionally, vitamin C helps the body absorb non-heme iron, the type of iron found in plant foods.
What’s more, it’s a powerful antioxidant. In fact, it has been extensively researched for its potential cancer-fighting qualities.
Vitamin C works to protect the body from damage caused by free radicals, which has been associated with many chronic diseases, including cancer.
Evidence suggests that a diet high in vitamin-C-rich foods is associated with a lower risk of certain cancers.
In fact, a recent analysis of 21 studies found that the risk of lung cancer decreased by 7% for each daily 100-mg increase in vitamin C intake.
However, this study was limited because it could not determine whether the decreased risk of lung cancer was caused by vitamin C or other compounds found in fruits and vegetables.
While many observational studies have found a link between higher vitamin C intake and a reduced risk of certain cancers, results from controlled studies remain inconsistent.
Even though more research is needed to determine this vitamin’s role in cancer prevention, it’s certain that vitamin C plays a key role in many important functions in the body.
While both green and red cabbages are excellent sources of this potent antioxidant, red cabbage contains about 30% more.
One cup (89 grams) of chopped red cabbage packs in 85% of the recommended intake for vitamin C, which is the same amount found in a small orange.