How healthy is cabbage?

Cabbage or cabbage (Brassica oleracea) is a staple vegetable in the Brassicaceae/Cruciferae family. Cabbage is grown in the winter-spring crop in the northern, central and Central Highlands provinces of our country, belonging to the group of vegetables of temperate origin.

Eating lots of cruciferous vegetables like cabbage, broccoli, Brussels sprouts, cauliflower, kale, bok choy and turnips among others… is linked to a reduced risk of certain diseases like diabetes, heart disease, musculoskeletal diseases, even cancer…

Cabbage is low in calories and rich in vitamins, minerals and other nutrients that are beneficial to health such as:

Protects against certain cancersReduce bad cholesterolControl heart rate and blood pressureMaintain the nervous system

Cabbage is a popular, affordable and nutritious vegetable to add to your diet. According to the United States Department of Agriculture (USDA), cabbage is low in calories. With about 30 calories per 100 grams, cabbage is suitable for a reduced-calorie diet.

Cabbage comes in many varieties and can be enjoyed in many ways, including raw in salads, cooked in foods like cabbage rolls, and fermented like pickles and kimchi…

- Amino acids:Cabbage is rich in amino acids (the building blocks of protein), which have antioxidant activity and can help reduce oxidative stress. This means they can help protect against certain types of cell damage. Additionally, amino acids are precursors to important neurotransmitters in the body.

- Polyphenols:Cabbage is rich in polyphenols such as phenolic acids and flavonoids. Polyphenols have properties: Anti-allergic, anti-inflammatory, antioxidant, help prevent changes in DNA, anti-cancer, regulate enzymes, improve cardiovascular health and promote fat breakdown.

A 2021 study found that cabbage varieties with the highest polyphenol content may be effective in preventing or reducing obesity. Cabbage varieties with the lowest polyphenol content showed little effect.

- Phytosterol:100g of cabbage contains about 27.4 mg of phytosterols. These are plant sterols similar to cholesterol. They have antioxidant effects, lower cholesterol and may help reduce the risk of cardiovascular disease.

Plant sterols may help reduce or improve: Dyslipidemia (lipid imbalance), insulin resistance, reduced insulin secretion, improved adipose inflammation (fat cells secrete substances that promote inflammation), oxidative stress, gut microbiota imbalance and intestinal barrier dysfunction…

- Vitamin B6:Cabbage is a rich source of vitamin B6. This vitamin helps break down nutrients, maintains normal levels of the amino acid homocysteine ​​(high levels of homocysteine ​​can cause heart problems), helps brain function develop and immune cells function.

Vitamin B6 deficiency itself (without deficiency of other B complex vitamins) is uncommon but can cause symptoms such as swollen tongue, depression, confusion, and impaired immune function.

- Folate:Cabbage provides the body with folate - a substance involved in protein metabolism, helps form nucleic acids (DNA and RNA), and helps break down homocysteine. The body needs folate to create healthy red blood cells, and a deficiency can lead to anemia. Pregnant women need enough of this substance for the development of the spinal cord and brain in the fetus. A diet rich in folate can help reduce the risk of some types of cancer.

- Potassium:The DASH (Dietary Approaches to Stop Hypertension) diet, which emphasizes potassium intake from fruits and vegetables (such as cabbage), has been shown to lower blood pressure.

According to the U.S. Food and Drug Administration (FDA), a low-sodium diet that includes foods that provide potassium can help reduce the risk of high blood pressure and stroke. One study found that higher potassium intake can improve bone health.

Potassium is needed for the release of insulin from pancreatic cells. Without enough potassium, insulin resistance and type 2 diabetes may be more likely. However, more research is needed before these links can be confirmed.

- Vitamin C:Cabbage contains vitamin C, which helps the immune system function properly and acts as an antioxidant. Vitamin C improves the absorption of iron from plant-based foods. It is needed to make collagen protein, which is needed to help wounds heal. Some clinical studies have found that low vitamin C levels can affect heart health.

-Fiber:Cruciferous vegetables like cabbage are a great source of fiber. Fiber can help with: Digestion, constipation, weight management (by making you feel full faster), and reducing the risk of heart disease, diabetes, and colon cancer.

- Vitamin K:Cabbage is a source of vitamin K, which plays an important role in blood clotting, while also helping to maintain bones, prevent hardening of the arteries, control inflammation and protect the nervous system.

- Glucosinolates:Cruciferous vegetables like cabbage contain glucosinolates (sulfur-containing chemicals). They form active compounds like indoles and isothiocyanates when broken down (which can happen during cooking and eating).

Animal studies and experiments with cells grown in the laboratory have found that indoles and isothiocyanates may inhibit the growth of certain cancers, although human studies have shown mixed results.

2. How to use cabbage

Cabbage can be eaten in many ways including: Raw, cooked, juiced or fermented.

-Eating raw: Fresh cabbage that has been thoroughly cleaned can be eaten raw. It is often sliced, shredded or grated and added to salads. Raw cabbage can last for several days if stored in the refrigerator.

-Cooking: Cabbage can be stir-fried, added to soups, used in stews, and used in many other dishes. Cooking methods such as boiling, microwaving, and pressure cooking can significantly destroy glucosinolates. If cooking cabbage, steaming will help retain the most glucosinolates.

-Juicing: Cabbage juice can be a convenient way to consume cabbage, but the fiber content is lost when juicing. While this does eliminate the health benefits of fiber, it can make cabbage more tolerable for people who have trouble processing high-fiber fruits and vegetables.

-Fermentation: Cabbage can be fermented to create products such as sauerkraut and kimchi. Fermented foods such as sauerkraut are potential sources of probiotics (good bacteria).