18 Health Benefits of Cabbage: Boost Immunity, Digestion, Heart Health & More

Cabbage may not steal the spotlight in the vegetable aisle, but it’s packed with nutritional power. This affordable and versatile cruciferous vegetable offers a wealth of health benefits, from boosting the immune system to supporting bone health.

Rich in fiber, vitamins C and K, cabbage promotes gut health and enhances the body’s defenses against common illnesses.

Also, incorporating cabbage into your diet can contribute to heart disease and cancer risk reduction, thanks to its high levels of antioxidants and betalains.

Whether enjoyed raw in salads and coleslaw, fermented in sauerkraut and kimchi, or lightly cooked to preserve its vital nutrients, cabbage provides a flexible foundation for a healthy eating plan.

Embracing this humble leafy green can lead to improved digestion, better weight management, and overall well-being.

Nutrient Profile of Cabbage

Cabbage delivers essential nutrients with minimal calories. Here’s the nutritional content per 100 grams:

Nutrient	Amount	% Daily Value*
Calories	25	—
Total Fat	0.1 g	0%
Saturated Fat	0 g	0%
Cholesterol	0 mg	0%
Sodium	18 mg	0%
Potassium	170 mg	4%
Total Carbohydrate	6 g	2%
Dietary Fiber	2.5 g	10%
Sugar	3.2 g	—
Protein	1.3 g	2%
Vitamin C	—	60%
Calcium	—	4%
Iron	—	2%
Vitamin D	—	0%
Vitamin B6	—	5%
Cobalamin	—	0%
Magnesium	—	3%

18 Health Benefits of Cabbage

Cabbage is a nutrient-rich cruciferous vegetable that offers a wide array of health benefits. Here are 18 health benefits of incorporating cabbage into your diet:

1. Perfect for Weight Loss

Boiled cabbage has 33 calories per cup, ideal for low-calorie diets. Its high fiber promotes fullness, cutting calorie intake. Low fat supports balanced eating.

Cabbage enhances excretion and detoxification, accelerating weight loss. Improved liver health boosts metabolism, aiding weight management. Including cabbage in meals supports weight reduction effectively.

2. Nutrient-rich

Cabbage boasts an impressive array of nutrients. It contains manganese, dietary fiber, calcium, magnesium, and potassium, supporting bone strength and muscle function.

Several vitamins are present, including C, B6, A, K, and E, which enhance immune health and skin vitality.

Antioxidants such as flavonoids, zeaxanthin, lutein, choline, and beta-carotene help reduce inflammation and protect against chronic diseases.

With minimal calories, cabbage delivers maximum nutritional benefits, making it a valuable addition to any diet.

3. High in Fiber

A half cup of boiled cabbage contains 2 grams of fiber, essential for digestive health and more.

• Soluble Fiber: Absorbs necessary nutrients, restricts carbohydrate absorption to stabilize blood sugar, gathers bile acids and cholesterol, and lowers stomach acidity. It alleviates gastritis, stomach ulcers, and irritable bowel syndrome.
• Insoluble Fiber: Softens stools, promotes intestinal movement, removes carcinogens and harmful cholesterol, and prevents constipation and roughage deficiency.

4. Diabetes-friendly

Cabbage’s high fiber content promotes fullness, aiding portion control and supporting weight management.

Studies show a cabbage-rich diet may lower type II diabetes risk thanks to antioxidants and fiber. By stabilizing blood sugar levels, cabbage helps prevent insulin spikes, crucial for diabetes prevention.

Also, betalains in cabbage reduce blood sugar levels and boost insulin production, further enhancing its diabetes-friendly properties.

Incorporating cabbage into meals effectively contributes to maintaining healthy blood glucose levels and overall metabolic health.

5. Packed with Vitamin C

Cabbage delivers 60% of the daily value of vitamin C per 100 grams, supporting the health of skin, blood vessels, bones, and teeth.

Acting as a powerful antioxidant, it eliminates free radicals that damage cell tissues and DNA. Including vitamin C–rich foods like cabbage reduces the risk of hypertension, heart disease, cancer, and osteoarthritis.

Also, its high vitamin C content strengthens the immune system, enabling the body to fight illnesses by destroying harmful germs and viruses.

6. Contains Vitamin K

Cabbage provides 53 mcg of vitamin K per cup, essential for blood coagulation and bone strength. Vitamin K acts as a cofactor for clotting enzymes, preventing excessive bleeding.

It also supports bone density, lowering osteoporosis risk. Men should consume 120 mcg and women 90 mcg daily to meet their needs.

A deficiency increases the likelihood of brittle bones and bleeding issues. Including dietary fats with cabbage, such as avocado or oil-based dressings, ensures optimal vitamin K absorption and maximizes its health benefits.

7. Aids in Faster Healing

Cabbage’s high Vitamin K content ensures proper blood clotting, essential for wound healing. Its rich vitamins, including K and C, support tissue repair and reduce recovery time.

Loaded with minerals and antioxidants, cabbage combats inflammation, promoting healthier and quicker healing processes.

Including cabbage in the diet leads to less discomfort post-injury, enhancing overall recovery quality. Its nutrient-dense profile provides necessary elements for the body to heal efficiently and effectively.

8. Reduces Inflammation

Cabbage contains potent anti-inflammatory compounds that combat chronic inflammation linked to diseases like arthritis and heart disease.

Betalains and sulforaphane target proinflammatory pathways, regulating anti-inflammatory genes and lowering preinflammatory proteins. Glutamine in cabbage helps alleviate joint discomfort, swollen limbs, and allergies.

A 2014 study showed that consuming cruciferous vegetables, including cabbage, reduced blood markers of inflammation in adults aged 20 to 40. Incorporating cabbage into the diet supports the body’s natural defenses against persistent inflammatory conditions.

10. Lowers Blood Pressure

• Potassium: High potassium levels regulate blood pressure by counteracting excess sodium in the body.
• Iron: Each cabbage leaf contains iron, boosting red blood cell stores to maintain circulation and blood pressure.
• Anthocyanins: These potent antioxidants relax arteries, prevent plaque accumulation, and lower blood pressure.

11. Decreases Cholesterol

Cabbage’s high fiber, water, and antioxidant content effectively reduce fat and cholesterol storage in the body. By decreasing the liver’s ability to absorb fat, cabbage helps maintain healthy cholesterol levels.

Dietary fiber binds to cholesterol, facilitating its excretion and preventing accumulation in the bloodstream. Antioxidants like betalains support cardiovascular health by minimizing oxidative stress and inflammation.

Regular consumption of cabbage contributes to lower LDL cholesterol and improved lipid profiles, promoting heart health and reducing the risk of related diseases.

12. Supports Heart Health

Cabbage is rich in soluble fiber, aiding in cholesterol excretion and lowering blood cholesterol. High flavonoids in cabbage reduce the risk of cardiovascular diseases.

Its polyphenol content prevents platelet formation and decreases blood pressure. Potassium in cabbage regulates blood pressure by counteracting sodium and relaxing blood vessels.

Also, antioxidants combat inflammation and oxidative stress, both contributing to heart disease prevention.

13. Fermented Cabbage Offers Added Benefits

Fermented cabbage, including sauerkraut and kimchi, is abundant in probiotics, which enhance immune and digestive health.

These beneficial bacteria create an acidic environment that preserves flavor and improves nutrient absorption. Also, consuming fermented cabbage boosts cognitive performance, supporting memory and focus.

The fiber and water content help prevent constipation, while vitamins and minerals contribute to overall well-being. Incorporating fermented cabbage into meals provides comprehensive health advantages, making it a valuable addition to a balanced diet.

14. Aids in Detoxification

Cabbage is rich in vitamin C and sulfur, essential for detoxifying the body. Vitamin C provides 60% of the daily value per 100 grams, helping eliminate free radicals and reduce cell-damaging toxins.

Sulfur supports the liver in breaking down and excreting uric acid efficiently. Regularly consuming cabbage enhances the body’s ability to flush out harmful substances, promoting overall health and minimizing oxidative stress.

Including cabbage in your diet ensures effective toxin removal and supports optimal bodily functions.

15. Has Anti-Aging Properties

Cabbage contains two powerful oxidants, indole-free carbonyl and carbonyl, which detoxify the liver. By consuming cabbage daily with other cruciferous vegetables, individuals gain significant anti-aging benefits.

These antioxidants neutralize free radicals, slowing cellular damage and the aging process. Regular intake supports skin elasticity, reduces wrinkles, and promotes overall longevity.

Including cabbage in a balanced diet enhances the body’s ability to maintain youthful vitality and resilience against age-related decline.

16. Supports Bone Health

Each cup of cabbage delivers three percent of the daily calcium requirement, strengthening bones and teeth.

Rich in calcium, magnesium, and manganese, cabbage enhances bone growth and mineral density, protecting against osteoporosis and arthritis.

Its alkalizing properties make the body less acidic, reducing bone fragility. Also, the essential minerals in cabbage contribute to overall skeletal health by increasing bone strength and resilience.

Incorporating cabbage into the diet ensures a steady intake of these vital nutrients, supporting long-term bone health and minimizing the risk of bone-related disorders.

17. Beneficial for Pregnant Women

Cabbage’s high dietary fiber alleviates constipation, a common issue for pregnant women. It helps regulate bowel movements, promoting digestive health.

Also, fiber controls blood sugar levels, reducing the risk of gestational diabetes. The folic acid present is essential for fetal DNA development, safeguarding against neural tube defects.

Cabbage supports healthy weight maintenance during pregnancy, ensuring both mother and baby stay nourished.

Also, consuming cabbage leaves assists in removing excess fluids, effectively reducing edema during and after pregnancy.

18. Promotes Hair Growth

Cabbage’s abundant nutrients include vitamins A, calcium, magnesium, iron, and sulfur, all vital for hair health. Vitamin A in cabbage provides antioxidants that stimulate hair growth by nourishing hair follicles.

These antioxidants enhance hair strength, resulting in smooth and shiny locks. Iron in cabbage improves scalp blood circulation, reducing hair loss risks.

Magnesium supports keratin production, increasing hair resilience and preventing breakage. Regularly incorporating cabbage into the diet promotes thicker, healthier hair with a natural shine, ensuring a lustrous and vibrant appearance.

Potential Side Effects

While cabbage offers numerous health benefits, some individuals may experience side effects from its consumption.

Flatulence and Bloating

Cabbage contains raffinose, a complex sugar that can cause gas. Consuming over one cup daily may lead to increased flatulence. Individuals sensitive to fiber might experience bloating after eating large portions.

Diarrhea and Constipation

High fiber content in cabbage promotes digestive health, but excessive intake can trigger diarrhea. Conversely, inadequate water consumption alongside cabbage may lead to constipation. Balancing fiber intake with sufficient hydration helps mitigate these issues.

Goitrogens

Cabbage includes goitrogens, substances that can interfere with thyroid function. Consuming more than two cups weekly may affect iodine uptake in the thyroid gland. Individuals with thyroid disorders should monitor their cabbage intake accordingly.

Mineral Binding

Cabbage contains compounds that bind minerals like calcium and iron, potentially reducing their absorption. Eating large amounts regularly might lead to mineral deficiencies over time. Ensuring a varied diet can help maintain adequate mineral levels.

Food Allergies

Although rare, some people may develop allergies to cabbage. Symptoms include itching, swelling, or digestive discomfort after consumption. Those allergic to other cruciferous vegetables should exercise caution when adding cabbage to their diet.

Conclusion

Cabbage stands out as a powerhouse vegetable, offering a wide range of health benefits. Its impressive nutrient profile makes it an essential addition to any diet, supporting everything from immune function to bone health.

Incorporating cabbage into meals is simple and versatile, whether fresh, fermented, or lightly cooked. This leafy green not only aids in weight management but also promotes digestive health and reduces inflammation.

Choosing cabbage as a regular part of a balanced diet can enhance overall well-being and contribute to long-term health. Its affordability and versatility make it an easy choice for those looking to improve their nutrition effortlessly.