What are the health benefits of cabbage?
Cabbage is a highly nutritious vegetable, rich in vitamins (C, A, K), fiber, trace elements, and antioxidants. Cabbage aids in digestion, promotes heart health, supports the liver and kidneys, and has the potential to reduce inflammation in the body.
Interestingly, because of its high content of bioactive compounds, cabbage has an impact on blood glucose regulation. This makes it a particularly good dietary choice for people with type 2 diabetes. In fact, cabbage might even play a role in the prevention of diabetes [1].
In traditional Greek, Roman, and Egyptian medicine, cabbage was used to relieve constipation and treat gastrointestinal issues. These are just a few of the advantages offered by this versatile vegetable.
What types of cabbage are there?
There are many varieties of cabbage to choose from, as the vegetable has been cultivated in various regions across the globe for centuries. Let’s focus on the types you can easily find in Polish grocery stores.
- White (or Dutch) cabbage
This is the most common variety of cabbage in Poland. Characteristic round cabbage heads are available in grocery stores all year round. White cabbage is an ingredient used for hunter’s stew and soups, salads and cabbage rolls, and for making sauerkraut. Like all cabbage varieties, it contains vitamins C, A, E, K, fiber, and folic acid. It is also fairly rich in minerals, including iron, magnesium, copper, sulfur, and potassium.
- Savoy cabbage
Savoy cabbage is rich in vitamins, including K, C, A, and B6. A 100-gram portion of raw Savoy cabbage covers over 80% of the daily requirement for vitamin K. Why is this so important for physically active people? We’ll revisit this topic later in the article.
- Conehead cabbage
In terms of nutritional value, conehead cabbage is closest to white cabbage. Its crunchy green leaves make it an excellent choice for salads and pickling.
- Chinese cabbage
In Poland, it’s mainly used to make salads, but it’s also suitable for cooking. In terms of nutritional value and anti-inflammatory and anti-cancer properties, Chinese cabbage is just as valuable as other cabbage varieties. And as far as low-calorie foods go, Chinese cabbage is a real record-breaker, with just 16 kcal per 100 g.
- Red cabbage (or Blaukraut)
In terms of nutritional value, it is just as healthy as white cabbage, but it owes its distinctive dark purple color to a high content of antioxidant anthocyanins. These compounds exhibit anti-cancer properties and provide a great boost to the immune system. It’s worth noting that red cabbage contains more vitamin C and A compared to its white cousin.
Which cabbage is the healthiest? Reap the benefits of pickles!
It’s difficult to pick out the variety that carries the most health benefits. White cabbage is a treasure trove of vitamin C, while red cabbage is abundant in vitamin K and antioxidants. All types of cabbage are nutritionally rich, so it’s recommended to enjoy them in rotation, whether eaten raw, cooked, or roasted.
But if you want to ramp up the health benefits of this vegetable even more, make sauerkraut or kimchi for the winter. Why is it worth the effort? Pickles are real superfoods because, in addition to containing vitamins and trace elements, they support the growth of beneficial gut bacteria through the process of fermentation. In this way, pickles become natural probiotics that enhance the immune system and have a positive effect on skin health and overall well-being. A healthy gut is the foundation of a healthy body!
Read also: “Diet for the gut or for a healthy gut – which is better for athletes?”.
Scientific studies have shown that regular consumption of kimchi – a fermented salad made of Chinese cabbage – has a positive impact on blood glucose levels and helps reduce bad cholesterol [4]. What’s more, kimchi and sauerkraut aid in digestion and contribute to weight management.
Cabbage – is it a recommended dietary addition for physically active people?
Definitely yes! Especially because, in addition to being eaten raw, it can be cooked, roasted, fried, and pickled. Something to everyone’s taste!
- Cabbage is useful for weight loss
Cabbage is an extremely low-calorie vegetable, providing just about 27 kcal per 100 grams. That’s why it’s a perfect ingredient for preparing low-calorie meals. Combined with regular physical activity, cabbage will help you shed excess weight. Some may also recall that a few years ago the so-called ‘cabbage diet’ was a real hit. However, it’s important to note that such dietary regimens should always be discussed with a dietitian; otherwise, you run the risk of the ‘yo-yo’ effect.
- Cabbage – a source of bone-strengthening vitamin K
Strong bones are important to every athlete. Vitamin K plays a key role in maintaining the health of your bones by enhancing the function of proteins involved in bone formation and repair of micro-injuries [2]. In addition, vitamin K contributes to preventing cardiovascular disease.
- Vitamin C – one of the essential vitamins for athletes
Cabbage, especially raw and pickled, is a valuable source of vitamin C. Research shows that vitamin C, particularly when combined with antioxidants (also found in cabbage), can improve aerobic capacity and raise the aerobic threshold, thus increasing the exercise intensity at which a rapid non-linear accumulation of lactic acid in the blood occurs [3]. Vitamin C deficiency negatively impacts performance and overall fitness. Consequently, it’s advisable to supply your body with this vitamin by eating fresh vegetables, such as cabbage.
For more information, read the article: “Vitamin C – a must have in a sports diet. What are the top foods with a high content of it?”.
- Cabbage helps prevent inflammation
Inflammation is known to impair athletic performance, increase the risk of heart disease and joint inflammation, and contribute to more frequent injuries [5]. In folk medicine, cabbage has long been used for making compresses which are believed to be helpful in reducing swelling, alleviating sprains and joint pain, and managing varicose veins. Is it an effective method? Opinions are split: it may be effective for some, it might not be for others. However, it’s worth giving it a try! To make compresses, crush warm cabbage leaves lightly and place them directly over the affected area. Next, cover the area with a bandage, cling film or tin foil, to keep it warm. Leave the compress on for at least an hour, or even overnight. Remove the compress and dispose of the cabbage leaves.
- Sauerkraut – an immunity booster
Sauerkraut is great for sports enthusiasts: according to research, pickled vegetables (including sauerkraut), provide prebiotics that positively impact the composition of the gut microflora, building up immunity against bacteria and viruses [6].
Is cabbage good for all fans of physical activity?
Not necessarily. Cruciferous vegetables (including kale, broccoli, kohlrabi) may not be the best choice for people with very sensitive intestines as well as those struggling with chronic digestive conditions or allergies. So if you feel discomfort or bloating after eating cabbage, or you experience other concerning symptoms, consult a specialist.
Read also: “Diet and exercises to ease bloating”.
What’s the best way to eat cabbage?
It all depends on your taste preferences. It’s highly recommended to eat fresh cabbage and sauerkraut salads as often as you can. During the winter season, you may cut cabbage into large chunks and bake it in the oven. Combined with olive oil and seasonings, it transforms into a very tasty main course.
If you don’t enjoy munching on fresh leaves, try fresh cabbage juice. It’s easily digestible and low in fiber, but abundant in vitamins, which are in short supply during the fall and winter season. Cabbage is a fantastic choice for adding variety to your diet during these challenging months.
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References:
[1] Abhishek, C., Negi, P. S., & Singh, N. K. (2017). Combining ability for flavonoids, flavonols and total phenols in cabbage (Brassica oleracea var. capitata L). Vegetos, 30(4), 56–61. https://doi.org/10.5958/2229-4473.2017.00190.2
[2] The Biological Role of Vitamins in Athletes’ Muscle, Heart and Microbiota, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8834970/.
[3] Lee, E.; Park, H.-Y.; Kim, S.-W.; Sun, Y.; Choi, J.-H.; Seo, J.; Jung, Y.P.; Kim, A.-J.; Kim, J.; Lim, K. Enhancing Supplemental Effects of Acute Natural Antioxidant Derived from Yeast Fermentation and Vitamin C on Sports Performance in Triathlon Athletes: A Randomized, Double-Blinded, Placebo-Controlled, Crossover Trial. Nutrients 2023, 15, 3324. https://doi.org/10.3390/nu15153324
[4] Kimchi - Effects of kimchi on human health: a scoping review of randomized controlled trials, https://journalofethnicfoods.biomedcentral.com/articles/10.1186/s42779-023-00173-8.
[5] Chronic inflammation in the etiology of disease across the life span, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7147972/.
[6] Clark, A. and Mach, N. (2016). ‘Exercise-Induced Stress behaviour, Gut-Microbiota-Brain Axis and Diet: A Systematic Review for Athletes’. Journal of The International Society of Sports Nutrition, 13(43).