Cabbage is not exactly the world’s most popular vegetable. This is a shame because it has amazing health benefits, it is easy to obtain, and it is an important ingredient in some amazing meals. Pierogi, anyone? However, not a lot of people know this about cabbage, which means it is often neglected in favor of other veggies.
So, if you’re looking to learn more about this underrated vegetable, then this is the article for you! Here, we will discuss anything and everything cabbage!
This includes the health benefits of cabbage, the nutritional information of cabbage, how many calories are in cabbage, and more! So, if this is of interest to you, then read on!
What Is Cabbage?
As a quick overview for those who may not know, cabbage is a leafy biennial plant that is primarily eaten as a vegetable. Its leaves can be green or purple. It is grown as an annual vegetable.
Frequently Asked Questions
Here is the average nutritional information for cabbage!
Total Fat – 0.6 g
Saturated fat – 0.6 g
Polyunsaturated fat – < 0.1 g
Monounsaturated fat – 0.3 g
Cholesterol – 0 mg
Sodium – 12 mg
Total Carbohydrates – 7.2 mg
Dietary Fiber – 2.8 g
Sugars – 4.4 g
Protein – 1.5 g
Calcium – 5 mg
Potassium – 146 mg
Alcohol – 0 g
Iron – 1 mg
Vitamin A – 8 mg
Vitamin C – 50 mg
Caffeine – 0 mg
It is important to note that this information will differ depending on the cabbage that you have, so it’s always good to check the labels of your produce.
In one whole cabbage, there are 218 calories. In one cup of cabbage (about 5.3 0z), there are 33 calories.
If you wanted to burn calories, then it would take:
3 minutes of swimming
4 minutes of jogging
5 minutes of cycling
9 minutes of walking
to burn 33 calories of cabbage.
It is also important to note here that the daily recommended calorie intake for adults is 2000 calories.
Cabbage has a plethora of health benefits! Let’s check out some examples below!
Cabbage May Keep Your Heart Healthy
Red cabbage contains anthocyanins – which are powerful compounds that allow it its deep color. Studies have found that there is a potential link between a reduced risk of heart disease and eating foods that are full of this pigment.
In a separate study, it was found that people that had a higher intake of anthocyanin-rich foods were at less risk of having a heart attack.
Anthocyanin also has anti-inflammatory properties, which are known to reduce inflammation, thereby reducing the risk of heart disease. So, eating cabbage is great for keeping your heart healthy!
Cabbage May Help To Lower Your Cholesterol Levels
Cholesterol is a substance similar to fat and can be found in all the cells in your body. Cholesterol is essential for your body to function properly, as many critical processes depend on it.
However, if you have very high levels of cholesterol then you are at more risk of heart disease, especially if you have high levels of LDL cholesterol.
This is where cabbage comes in. It contains two substances that have been shown as helping to decrease unhealthy amounts of LDL cholesterol in the body.
Cabbage May Lower Blood Pressure
Eating cabbage may lower blood pressure levels in your body. This is because it has high levels of potassium. Potassium is an important factor in lowering your blood pressure.
You can get 12% of the necessary potassium levels in just 2 cups of cabbage. Potassium will help the body excrete a lot of sodium through your urine. This way, the blood vessel walls are allowed to relax, which in turn lowers the blood pressure levels in your body.
A Source Of Vitamin K
Cabbage is known to be a wonderful source of Vitamin K. Vitamin K is composed of vitamins that are fat-soluble and play vital roles in the body.
Vitamin K helps blood clot properly in the body, and a lack of it can potentially lead to excessive bleeding.
Vitamin K is divided into two subgroups:
- Vitamin K1, also known as phylloquinone, which is primarily found in plants.
- Vitamin K2, also known as menaquinone, which is primarily found in animals and fermented foods. Vitamin K2 is also made by bacteria in the large intestine.
Cabbage is an excellent source of Vitamin K1. You will be able to find 85% of your recommended daily intake in just a single cup (in this context, 89 grams)
Cabbage Is Accessible
It is very easy to add cabbage to your diet. Cabbage can be eaten both cooked and raw. It can also be added easily to a wide variety of meals, like soups, salads, slaws, and stews.
Not only that, but there are many meals that include cabbage as an important ingredient, including pierogi (Polish dumplings), and sauerkraut.
You can even include it in your stir-frys! Cabbage is very easy to prepare, so it is not difficult to experiment with meals and find a way you like to eat it. Not only is cabbage easy to incorporate into your diet, but it is very affordable at a range of grocery stores!
Conclusion
Cabbage is an underrated vegetable that deserves a little more love! It has a range of nutritional benefits, it is easy to prepare, it is affordable, and it is easy to incorporate into your diet.
A full cabbage is about 218 calories while a cup of cabbage is around 33 calories, although please be aware that this can change depending on the cabbage, so it is always beneficial to check the label.
Cabbage is a great vegetable to add to your diet, it has a wide range of health benefits including increasing your Vitamin K levels, potentially lowering levels of cholesterol and the risk of heart disease, and much more! What are you waiting for? Get out and buy some cabbage today!
