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Red cabbage is an eye-catching and nutritious vegetable. You might have already tried it if you’ve eaten coleslaw or borscht before.
If you want to boost your heart or gut health, try adding red cabbage to your regular diet.
Red cabbage, sometimes called purple cabbage, belongs to the Brassica oleracea plant species and is related to other superfoods like broccoli, Brussels sprouts and kale.
Unlike other vegetables in the Brassica family, red cabbage is purple. Its unique color is responsible for its many unique benefits. Anthocyanins provide red cabbage with its unique color, and these compounds are powerful antioxidants that offer several benefits.
When eaten raw, red cabbage is crunchy with a slightly peppery taste. Cooked red cabbage is softer and has a sweeter flavor.
Red cabbage is a nutrient-dense superfood. A serving of red cabbage (89 grams) contains the following nutrients:
Red cabbage contains anthocyanin antioxidants that may help reduce levels of systemic inflammation and protect against some chronic diseases.
Cruciferous vegetables are also rich in compounds called indoles which are linked to improved liver health and detoxification.
Here are six of the amazing benefits of eating red cabbage:
They are full of beneficial plant compounds:
Data suggests that antioxidants and other phytochemicals offer several benefits and can help prevent disease. Red cabbage may also help prevent cell damage and promote overall health.
Compared to green cabbage, red cabbage contains more of the following antioxidants with different benefits:
Data has also found that sulforaphane, another plant compound found in red cabbage, is associated with heart-health benefits and an ability to prevent certain cancers.
Some studies have shown that red cabbage and other cruciferous vegetables are some of the best dietary sources of indole, which can help improve gut health and detoxify the liver.
Red cabbage can help reduce inflammation
Low-grade chronic inflammation is linked to several health problems such as heart disease, rheumatoid arthritis and Type 2 diabetes.
Experts note that red cabbage can help fight inflammation because of its incredible nutritional profile. According to a test-tube study using an artificial human gut model, red cabbage helped lower markers of gut inflammation by as much as 40 percent.
Red cabbage can help boost heart health
Red cabbage can help improve heart health in several ways:
Red cabbage contains over 36 types of anthocyanins. These compounds can help reduce blood pressure and reduce heart disease risk factors. According to data from observational studies, diets high in anthocyanins may help lower the risk of heart attacks by at least 32 percent.
Kaempferol, another plant compound in red cabbage, can help oxidize bad LDL cholesterol and prevent atherosclerosis.
Red cabbage can boost your gut health
Red cabbage can improve your gut health because it is a good source of dietary fiber that is needed for digestion. Fiber also feeds “good” gut bacteria and promotes regular bowel movements.
Studies also suggest that red cabbage can potentially help lower gut inflammation through its ability to promote the growth of short-chain fatty acids (SCFAs). Higher levels of SCFAs are linked to better liver health.
Red cabbage can boost your liver health
Red cabbage is a great source of dietary indole, and the superfood may have a role in improving your liver health. Studies show that having higher levels of indole is linked to a reduced risk of liver disease.
Findings also suggest that indole can help treat and repair liver damage by lowering the level of toxins in the liver and limiting their effects. Experts believe that this benefit is linked to indole and its role in promoting beneficial SCFAs)in the intestine.
Red cabbage can boost bone health and reduce osteoporosis risk
Nutrients like vitamin C and K, calcium and manganese are all essential for your bone health. They are important for bone growth and they help protect your bone cells from damage.
Red cabbage is a versatile veggie. You can eat it raw in refreshing salads, make dumplings with it or ferment it. Red cabbage can be used to make coleslaw or soups. You can also try these tasty recipes that use nutritious red cabbage.
Red cabbage with pears and mulled port
This recipe pairs red cabbage with a mulled port that gives your dish a beautiful red hue.
Prepare the cabbage ahead and have it chilled or frozen. When you’re ready to cook, reheat the red cabbage in the pan.
Ingredients for 8 servings:
Preparation:
Red cabbage winter veggie soup
Looking for a warming winter soup? Try making a batch of red cabbage veggie soup. This nutritious chunky soup is made with tasty winter vegetables and fresh herbs.
When preparing the red cabbage, remove the tough middle part. Chop the cabbage into 5 mm thick strips or thinner.
To make the soup vegan, replace regular butter with vegan butter or margarine. Add the spinach along with the herbs, crushed garlic and butter towards the end of cooking. Any leftover soup can be refrigerated for up to four days or frozen for three months.
Ingredients for 8 servings:
Preparation:
Add red cabbage to your regular diet and try these recipes to boost your immunity and gut health.
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