Nutritional Benefits of Cabbage (With Recipes)

Is Cabbage Good for You?

Cabbage has been used by various cultures as a medicinal food since ancient times. Some of the ailments it was believed to alleviate were constipation, stomach pain, gout, and hangover. Thanks to modern research, some of these health claims have even been proven true.

This cruciferous vegetable is often overlooked, but it has many health benefits and, with the right recipe, can be an enjoyable (and cheap!) addition to your diet. So if you're craving cabbage, go ahead and indulge, because this superfood is good and good for you!

Health Benefits of Cabbage

Cabbage is nutrient-packed and low in calories. It has high levels of many important vitamins and nutrients, which is why including it in your diet can benefit your health. Here are some of this superfood's superpowers:

1. Improves Digestion

If you look at the cabbage, you will notice that its head has a waxy, indigestible material known as roughage, something many nutritionists recommend adding to your diet. Roughage is a term that is used to mean insoluble fiber, which stimulates your intestines to produce a bowel movement.

2. Offers Cancer-Fighting Compounds

Cabbage is a rich source of phytochemicals, compounds that contain antioxidants and break down into substances in the body that help fight cancer cells. In addition, cabbage is an excellent source of vitamin C, which helps protect the body from damage caused by free radicals. Free radicals have been associated with cancer and other chronic conditions. Cabbage is one of the vegetables the American Cancer Society often recommends.

3. Lowers Inflammation

As mentioned before, cabbage is high in antioxidants. Some, in particular, like sulforaphane, have strong anti-inflammatory effects. Research has shown that those who eat more cruciferous vegetables tend to have lower inflammation than those who eat little of them.

4. Lowers Cholesterol and Maintains a Healthy Heart

The soluble fiber and plant sterols in cabbage have been shown to reduce LDL cholesterol (the artery-clogging type). This vegetable is also high in anthocyanins, which research suggests reduce your risk of heart disease.

Popular Varieties of Cabbage

Some of the most popular types of cabbage are:

• Green
• Red
• Savoy
• Napa

Both the red and green cabbages have smooth-textured leaves, whereas the Savoy is more ruffled and yellowish-green in color. Personally, Savoy is my least favorite variety, but perhaps that is just because I've eaten it the least.

He who takes medicine and neglects his diet wastes the skill of his doctors.

— Chinese Proverb

Interesting Facts

• Cabbage is one of the oldest vegetables worldwide and continues to be a dietary staple.
• Cabbage is an excellent source of manganese, vitamin B6, and folate and a good source of thiamine, riboflavin, calcium, potassium, vitamin A, tryptophan, and magnesium.
• There is virtually no fat in cabbage. One cup of shredded raw cabbage contains 17 calories, 0 grams of fat, and 1.75 grams of dietary fiber.
• Of at least a hundred different types of cabbage grown worldwide, the most common types in America are the green, red, and Savoy varieties.
• One cup of shredded, raw cabbage contains 54% of the recommended daily value of vitamin C and 56% of the recommended daily value of vitamin K.
• Cabbage can be steamed, boiled, braised, microwaved, stuffed and cooked, stir-fried, or eaten raw.
• Cabbage and its relatives, such as broccoli, cauliflower, and Brussels sprouts, make up the group known as cruciferous vegetables.

Recipes to Try When You're Craving Cabbage

There are a variety of reasons you might be craving cabbage; it contains nutrients your body needs, and it also has a pleasant texture and taste! Whatever the cause, if you are craving cabbage, it's generally safe and healthy to give your body what it wants. Here are some recipes to try, whether you've been craving this vegetable or just want to experiment with adding it to your diet.

Raw Cabbage Salad Recipe

I have a wonderful raw cabbage recipe that will last up to three days—actually, it is no good unless it sits for at least a couple of hours (the longer, the better!).

Ingredients

• 1 head of cabbage
• 2 stalks of celery (more, if you prefer)
• 1/2 cup apple cider vinegar
• 1/4 cup extra-virgin olive oil
• Your favorite herbs or spices (I usually go with Italian seasoning since it has many herbs in it)

Instructions

1. With a knife, chop cabbage into the size that you prefer, but do not grate. Place chopped cabbage into a large mixing bowl.
2. Chop your desired amount of celery and add it to the mixing bowl.
3. Add apple cider vinegar and olive oil.
4. Add any dried spices and let sit in the fridge for at least 3 hours.
5. To preserve their flavor, wait to add any fresh herbs (thinly chopped) until just before serving.

My Personal Preferences/Tips

You can play around with your favorite veggies in this salad; I like cucumber, green pepper, onion, carrot, and ginger, to name a few. Salt and pepper are optional; I avoid salt. I could not take the vinegar taste alone with oil, so I added sugar and then replaced it with Stevia. Now, I use either orange marmalade or honey, but I prefer the orange marmalade.

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The rule to a good salad like this is to let the cabbage and celery pickle slightly, but if you're adding a vegetable that tends to wilt when wet (like spinach or bell pepper), wait to add it in until you're ready to serve and eat.

Cabbage Soup Recipe

Who hasn't tried this recipe and loved it? My mom used to make a version of this cabbage soup, and it can be changed up to suit you. Just keep out the fat and as much salt as possible!

Ingredients

• 6 large green onions (1 bunch)
• 2 green bell peppers
• 1 or 2 (14.5-oz) cans of tomatoes (diced or whole)
• 1 bunch celery, sliced
• 1/2 head cabbage, chopped
• 1 package (I used Lipton) onion soup mix
• 1 or 2 cubes of bouillon (optional)
• 1 (48-oz) can V8 juice, or 6 cups water and veggie broth
• Herbs and spices of your choice (salt, pepper, parsley, etc.)

Instructions

1. Combine all ingredients in a large pot.
2. Season to taste with salt, pepper, parsley, and herbs of your choice.
3. Cook, covered, over medium-low heat until desired tenderness (about an hour).

Personal Preferences/Tips

I like Vidalia onion in mine, and I leave out the bullion. You can also try making this recipe in a slow cooker!

Try Other Members of the Brassica Family

Cabbage belongs to the "Brassica" family, a large group of common vegetables that also includes Brussels sprouts, bok choy, cauliflower, broccoli, kale, collard greens, and turnips. Like cabbage, each of these related cruciferous vegetables is rich in phytochemicals and antioxidants and can benefit your health if eaten regularly.

I am just getting acquainted with bok choy and Napa cabbage, and they are so delicious and fun to make recipes with. I have found that Napa cabbage is great cooked or raw and fantastic added to coleslaws and salads. Bok choy can be sauteed and served as a side dish or added to stir-fries with meat. Once you've familiarized yourself with cabbage, try out its relatives for even more Brassica power!

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2011 Jackie Lynnley

Comments

Jackie Lynnley (author) from the beautiful south on January 18, 2014:

Thanks rebecca; it really is and the ingredients are limitless!

Rebecca Mealey from Northeastern Georgia, USA on January 18, 2014:

I love fresh cabbage, and your cabbage salad sounds fantastic.

Jackie Lynnley (author) from the beautiful south on August 28, 2012:

Thank you unknown spy, it was great finding it sll out for I love cabbage and especially that salad which gives it to me in the purest form plus celery and vinegar that is very good for us.

ChasingKhaos on August 28, 2012:

cabbage..that was a fantastic subject. I know that cabbage is pack with many health benefits but your hub explains it more fully.

Jackie Lynnley (author) from the beautiful south on July 27, 2012:

khmohsin- I may as well be vegetarian, meat is just really low on my list and I wouldn't miss it if it was no more. Do love this cabbage dish and seeing it here always makes me crave it, I will put some together tomorrow for the weekend. Thank you.

khmohsin on July 27, 2012:

Jackie Lynnley

Thanks for reminding. I am a vegetarian and love to eat it as a salad or as well as in dishes. It's dramatic effects does not know every one like you.

This topic enhanced my taste towards vegetables more.

Voted up this inspiration.

Jackie Lynnley (author) from the beautiful south on November 26, 2011:

Thanks for the visit mljdgulley, your visit has pointed out some corrections I need to make!

mljdgulley354 on November 26, 2011:

Great recipe. Cabbage is one of our favorite vegetables.

Jackie Lynnley (author) from the beautiful south on November 08, 2011:

Victoria Lynn, thanks so much and I promise you will love it and I will come check yours out!

Jackie Lynnley (author) from the beautiful south on November 08, 2011:

Oh I love it too Fiddleman, and even the smell of it cooking which so many people hate. Wow I think it smells heavenly! With cornbread!

Victoria Lynn from Arkansas, USA on November 08, 2011:

Sounds great, Jackie! Voted up, useful, interesting, and awesome. I love cabbage. Have only discovered it really in the past few years. Just created and published a hub with cabbage and hot dogs! Will bookmark yours for another great cabbage recipe. Thanks!

Fiddleman on November 08, 2011:

Love cabbage and we had some for lunch today.

Jackie Lynnley (author) from the beautiful south on June 28, 2011:

Thank you, I have heard many people complain about the smell of cooked cabbage but I can tell you when I got off the bus as a kid and smelled cabbage it was the greatest smell there was and Mom's cabbage always looked so golden and light, I think she had a secret, but I a sure raw is better. Thanks for coming by.

stars439 from Louisiana, The Magnolia and Pelican State. on June 28, 2011:

This is a wonderful vegetable, and it can go so far. Great when cooked different ways. God Bless You.

Jackie Lynnley (author) from the beautiful south on May 20, 2011:

Thank you glassgirl. it is so good and you can add all sorts of goodies before you eat it to not sit in the vinegar as well as the celery and cabbage.

glassgirl on May 20, 2011:

This recipe sounds yummy. I actually want to start growing cabbage in my backyard so I'll have to bookmark this page. =)

Jackie Lynnley (author) from the beautiful south on March 29, 2011:

Thank you amillar, I will check it out to see what you mean and put you here, just a link I am assuming. A funny little story about my brother-in-law who has no thank you's or complements and if you asked if he liked this or that (slight mental handicap, but mostly spoiled) he would say, Oh it is OK but on this it was so much fun watching him hide how much he loved it! When I gave advance notice I was fixing it he would almost clap his hands. It is good.

Thanks as always for stopping by.

amillar from Scotland, UK on March 29, 2011:

Hi Jackie,

That’s my kind of food. I’ll put a link to this hub on my “The Best Possible Way to Store Fresh Green Vegetables” hub, for anyone who wants to go more deeply into the benefits of green vegetables.

Jackie Lynnley (author) from the beautiful south on March 22, 2011:

The fun of it is you can throw in whatever you have on hand and like, like cucumber and the red cabbages and onions, it can decorate your meals and be so good for you too. Thanks for stopping by!

Neil Sperling from Port Dover Ontario Canada on March 22, 2011:

Cool recipe - marmalade eh! I love marmalade and alphafa on taost. i will try this as it sounds delicious. We have cabbage and apple with vinegar now and then and I agree, sit an hour is best. thanks

Jackie Lynnley (author) from the beautiful south on March 22, 2011:

You won't be sorry, it is fantastic.

RTalloni on March 21, 2011:

It's a funny thing that I found this hub for I've been craving cabbage even though it's not something I eat a lot of. Thanks.