8 Remarkable Health Benefits of Cabbage That Prove This Underrated Vegetable Deserves More Attention

If you've passed by cabbage in the store without a second thought, you're not the only one. With its subtle flavor and slightly off-putting smell when cooked, this cruciferous veggie often gets unfairly dismissed, despite being related to favorites like kale and cauliflower. But cabbage is worth reconsidering—it's packed with important nutrients. Still unsure? Read on to uncover the impressive health benefits of cabbage, and discover creative ways to add more of it to your meals.

Cabbage Nutritional Breakdown

According to the USDA, a single cup of shredded raw cabbage offers roughly 17.5 calories, with under a gram of protein, 4 grams of carbs, 1.8 grams of fiber, and 2.2 grams of natural sugars.

This cruciferous vegetable is also rich in antioxidants, vitamins, and minerals, such as vitamin C, vitamin K, folate, zinc, potassium, and calcium.

Health Advantages of Cabbage

It helps combat oxidative stress.

By consuming cabbage, you gain a wealth of antioxidants, which are substances that safeguard cells from oxidative stress. To clarify, oxidative stress arises from an abundance of free radicals, which can harm cells and alter DNA, explains Laura Iu, RD, CDN, CNSC, a registered dietitian based in New York. While the body naturally produces some free radicals through essential processes like metabolism, excessive levels increase the likelihood of developing chronic diseases like diabetes, cancer, and heart disease. This can result from internal factors such as mental stress and physical exertion, as well as external influences like tobacco smoke and air pollution.

Cabbage is packed with antioxidants, including polyphenols and glucosinolates, which help combat oxidative stress. Red cabbage is especially rich in anthocyanins, potent antioxidant pigments responsible for its vibrant red-purple color. These antioxidants work to neutralize harmful free radicals in the body, providing a shield against oxidative damage.

One of the key benefits of cabbage is its ability to reduce inflammation.

The antioxidants in cabbage not only fight oxidative stress but also play a role in reducing inflammation. This is significant since oxidative stress and inflammation are closely linked, fueling each other. Inflammation contributes to pain, swelling, and various chronic diseases like arthritis, cancer, and cognitive disorders. Sulforaphane, a compound found in cabbage, works to alleviate inflammation by influencing pro-inflammatory pathways in the body. Studies suggest that sulforaphane may regulate anti-inflammatory genes and reduce the levels of pre-inflammatory proteins.

Cabbage is a great source of nutrients that boost your immune system.

If you're looking for a natural immune booster, cabbage should be a regular part of your diet. It's rich in vitamin C, which strengthens the body's defense system by promoting the production of white blood cells essential for fighting infections. Vitamin C also acts as an antioxidant, helping to protect the immune system from free radicals. For reference, a one-cup serving of red cabbage contains about 40 milligrams of vitamin C, more than half of the recommended daily intake for women (75 milligrams). Additionally, cabbage provides other important immune-supporting nutrients like vitamin A and zinc.

Cabbage helps maintain eye health.

Cabbage is an excellent source of lutein and zeaxanthin, two powerful antioxidants that safeguard your eyes. According to Valerie Agyeman, RD, a registered dietitian and the host of the women's health podcast Flourish Heights, these compounds protect the eyes from the harmful effects of ultraviolet (UV) light. This is crucial because UV light can lead to oxidative stress in the retina, which increases the likelihood of age-related macular degeneration and other vision problems.

Cabbage is a great source of fiber, which is essential for digestive health.

Cabbage provides both soluble and insoluble fiber, both of which are vital for maintaining a healthy digestive system. Soluble fiber, which dissolves in water, acts as a prebiotic, promoting the growth of beneficial gut bacteria. Insoluble fiber, which doesn't dissolve in water, adds bulk to stool, aiding in regular bowel movements and preventing constipation. Together, these fibers contribute to a more comfortable digestive process and a healthier gut microbiome.

Cabbage is beneficial for heart health.

Cabbage is a heart-healthy food. It contains soluble fiber, which helps your body eliminate cholesterol, thus preventing its absorption into the bloodstream. This can lower the risk of high cholesterol, a major contributor to heart disease. Additionally, cabbage is rich in potassium, an essential mineral that helps regulate blood pressure. Potassium works by balancing sodium's effects and relaxing blood vessels, which can help prevent high blood pressure, a significant risk factor for heart disease. Cabbage's antioxidants also fight inflammation and oxidative stress, which contribute to heart disease development.

Cabbage helps strengthen bones.

Cabbage also supports bone health. According to Agyeman, this cruciferous vegetable is an excellent source of vitamin K, a nutrient that aids the body in absorbing calcium—the primary mineral necessary for building strong bones. Vitamin K is also crucial for creating bone proteins that keep bones strong and reduce the risk of fractures.

Cabbage contains essential nutrients for pregnant people.

Cabbage is a great source of folate (vitamin B9), which is essential for healthy pregnancies. Folate plays a vital role in the production of red and white blood cells and DNA, as well as supporting the development of the fetus's central nervous system. Adequate folate intake can prevent neural tube defects, serious birth defects that affect the brain, spine, and spinal cord.

Potential Risks and Side Effects of Consuming Cabbage

Agyeman mentions that cabbage is typically safe for most people. However, caution should be taken if you're on blood-thinning medications, as the vitamin K found in cabbage can affect the drug's function, according to Iu. If you’re new to cabbage or have a history of food allergies—especially to cruciferous vegetables—consider consulting your doctor before adding it to your diet.

Iu explains that some individuals may struggle with digesting cabbage, particularly when it’s raw. This is because of the indigestible carbohydrates in cabbage that ferment in the gut, leading to bloating or gas, as noted by Agyeman. If you're prone to these symptoms—or if you're not used to eating many vegetables—it's best to start with small portions and gradually increase your intake. Cooking cabbage may also make it easier to digest.