7 Health Benefits of Cabbage

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3. Cabbage Could Promote Recovery From COVID-19

If a bout of COVID-19 has you feeling unwell, you might want to consider trying a soothing cabbage soup as part of your recovery toolkit. A study published in the European Journal of Allergy and Clinical Immunology found that consumption of cabbage and fermented vegetables mitigated the effects of severe COVID-19. The study’s authors theorized that cabbage’s antioxidant compounds may improve insulin resistance and reduce damage to the lungs and blood vessels — two severe side effects of the virus.

Napa cabbage and Taiwanese cabbage are Chou’s top choices for a comforting soup when you’re sick. “These two varieties work especially well in soups and stews when added in the last five minutes of cooking,” she says. To reap the antiviral benefits of cabbage and fermentation, try kimchi as a side dish for a noodle bowl or eggs.

4. Cabbage Helps With Blood Clotting and Bone Health

Vitamin K may not be the most buzzworthy nutrient, but it sure does come with some important benefits. As the National Institutes of Health explains, vitamin K is responsible for important functions like helping your blood clot properly and supporting healthy bones. The good news is that cabbage is an excellent source of the nutrient, with 53 micrograms (mcg) of vitamin K per cup.

But there is one caveat. Vitamin K is fat-soluble, so when preparing cabbage, be sure to include a source of dietary fat to ensure absorption. According to Amanda Terillo, RDN, a farmer and dietitian who is based in Barboursville, Virginia, this shouldn’t be too difficult. “Many foods that you would cook with cabbage will naturally have fat, such as beef and fatty fish,” she says. “Other ways to include fats could be adding avocado to tacos with cabbage, using oil-based salad dressings in your cabbage salad, and using a good-quality mayonnaise to make coleslaw.”

It’s important to note that some medications can interact with vitamin K, such as antibiotics or anticoagulants. If you take these medications, it’s a good idea to speak with your healthcare provider or dietitian before implementing more cabbage in your diet.

5. Cabbage Is Generally Good for Digestion

As a good source of fiber, cabbage could minimize digestive woes like diarrhea and constipation. The veggie’s insoluble fiber is a particular hero of digestive help because it adds bulk to stool and promotes regular bowel movements.

 For some people, however, sulfuric compounds in cabbage cause gas and bloating. In these cases, you may need to experiment to determine your level of tolerance to the veggie.

For a one-two punch for digestive health, consider adding fermented cabbage (aka kimchi) to meals and snacks. “Kimchi contains the Lactobacillus bacterium,” Chou says. “These lactic acid bacteria have probiotics with health-promoting properties that can help improve our digestion and support the gut microbiome by creating a diverse mixture of healthful microbes in the intestines.”

And the research agrees. Evidence suggests that eating foods fermented with Lactobacillus could improve the gut’s response to stress and overcome gut dysbiosis (the imbalance of gut microbes that can lead to inflammation).

6. Cabbage Is High in Vitamin C

You might associate vitamin C with citrus fruits like oranges and lemons, but don’t discount cabbage for a boost, too. While we now know that vitamin C can support the fight against cancer, it’s also good for other aspects of your health.

Eating foods high in vitamin C, like cabbage, can improve your skin by promoting collagen production.

 Some research also suggests that eating foods high in vitamin C can defend against UV damage from the sun and reduce signs of skin aging.

The health benefits of vitamin C don’t stop there. “Vitamin C also aids in wound healing, helps improve the immune system, reduces the severity of certain periodontal diseases, and helps absorb iron, another important mineral for the body,” says Terillo. “Iron can come from heme (animal) or nonheme (nonanimal) sources, though heme iron is absorbed the best.” To get the most out of heme iron and vitamin C, Terillo suggests making cabbage as a side dish to lamb or another red meat roast, or making a sardine sandwich with chopped cabbage on top.

7. Cabbage Boosts Heart Health

There’s a strong link between your heart health and inflammation. So, it’s no surprise that antioxidant-rich cabbage is a heart-healthy food. Aside from cyanidin in red cabbage helping relax your blood vessels and supporting blood pressure, cabbage also has other benefits for your heart. One study found that the nutrients from cruciferous veggies like cabbage can help prevent the formation of blood clots, which in turn may reduce the risk of heart attack and pulmonary embolism.