Top 5 health benefits of red cabbage (2024)

Check out some of our best red cabbage recipes, from traditional ways to serve it – such as our cider-braised cabbage wedges – to new twists on this popular vegetable, like our .

Nutritional profile of red cabbage

An 80g portion (boiled) provides:

  • 12kcal / 49KJ
  • 0.6g protein
  • 0.2g fat
  • 1.8g carbohydrate
  • 1.8g fibre
  • 104mg potassium
  • 25mcg folate
  • 26mg vitamin C

Just 80g of red cabbage counts as one portion of your five-a-day.

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If you enjoy cooking red cabbage, be aware that traditional braised red cabbage recipes often combine the peppery flavours with sweeter ingredients like apples, sugar, cider, port or wine.Adding whole fruit like apples naturally sweetens the dish, but be aware that when we add ingredients like sugar or certain types of alcohol you'll be increasing the free sugars (the type of sugars we are advised to cut back on).

Top 5 health benefits of red cabbage

1. Rich in protective antioxidants

The beautiful purplish colour of red cabbage is thanks to anthocyanins. These pigments have protective antioxidant properties, which means they help the body combat the damaging effects of a process called oxidation. There's currently a lot of research evaluating how they may benefit our health; for example, there are growing links between the use of dietary anthocyanin to help improve obesity and related diseases, including type-2 diabetes.

Brassica vegetables are especially rich in anthocyanins as well as other antioxidant nutrients, like vitamins C, E and the carotenoids.

2. May support heart health

There is growing evidence that anthocyanins play a positive role in cardiovascular health and that those who eat foods rich in them (like red cabbage) have a lower risk of heart attacks and heart disease-related death.

3. May help fight inflammation

A key component of brassica vegetables, including red cabbage, is a sulphur-rich plant compound called sulforaphane. We activate this compound when we chop or chew brassica vegetables, with the highest levels found in the chopped, raw vegetable.

As well as being linked to heart health and protecting our gut from damage, sulforaphane appears to be responsible for some of the anti-inflammatory properties of these vegetables.

4. Contains anti-cancer compounds

While there are no ‘superfoods’ that can prevent cancer – and certain risk factors for cancer are unrelated to diet – there is evidence that eating a healthy diet can reduce your cancer risk.

Being rich in compounds like sulforaphane and anthocyanins, red cabbage is certainly one vegetable to add to your diet. These beneficial compounds appear to prevent oxidative damage and possibly act in protective way against cancer, including colorectal cancer.

5. May support gut health

Red cabbage is a good source of fibre, including the insoluble variety which promotes regular bowel movements. The fibre in cabbage acts as a prebiotic, which means it's the type of fibre that provides a fuel source for the beneficial bacteria that live in your gut. Compounds in red cabbage called isothiocyanates appear to be particularly beneficial because they encourage the gut bacteria to produce short-chain fatty acids (SCFAs) – valuable compounds that have a far-reaching influence on our gut and wider health.

Is red cabbage safe for everyone?

Although safe for most, it is possible to be allergic to cabbage because of cross reactivity or ‘pollen food syndrome’, which also includes plants such as aubergine, beetroot, celery and peppers. A mild reaction may include symptoms such as itching mouth or tongue, sneezing or a runny nose. If you experience these symptoms speak to your GP. If a more serious allergic reaction occurs, call for an ambulance immediately.

Read more from the NHS about allergic reactions.

If you have a thyroid issue, you may be advised to minimise the amount of brassica vegetables you eat. This is because these vegetables may interfere with the absorption of iodine, which is needed for the production of thyroid hormones. However, it’s worth bearing in mind that you would need to eat a reasonable amount on a consistent basis for this to be an issue.

Cabbage is a high-fibre food, which for most of us is highly beneficial – it supports the digestive process and provides a fuel source for the healthy bacteria that reside in our gut. However, for some people, high-fibre foods may cause bloating and gas. This is especially relevant for those with inflammatory bowel disease (IBD), Crohn’s disease or ulcerative colitis.

If you are on blood-thinning medication such as warfarin, your GP or registered dietitian may suggest you monitor the vitamin K foods (like cabbage) in your diet to ensure you eat similar amounts consistently. If in doubt, consult your GP before making any significant changes to what and how much you eat.

Overall, is red cabbage good for you?

Red cabbage is a nutrient-rich vegetable which has been linked to a number of health benefits including inflammation, a healthier heart, improved gut function and a lower risk of certain cancers. Richer in some types of antioxidant compounds than either white or green cabbage, it is particularly beneficial when eaten chopped and raw in a slaw or salad.

Healthy red cabbage recipes

Discover our top-rated healthy red cabbage recipes in our collection.

Now read:

The health benefits of chestnuts
Is smoked salmon healthy?
The health benefits of cinnamon
Top 5 health benefits of kale
Our best healthy Christmas sides

This article was last reviewed on 22 September 2023 by Kerry Torrens.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

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All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

Top 5 health benefits of red cabbage (2024)

FAQs

Top 5 health benefits of red cabbage? ›

Diets high in anthocyanins, like those found in red cabbage, are linked with lower blood pressure. They're also linked to a reduced risk of cardiovascular (heart and blood vessel) disease. Brain protection.

What happens if I eat red cabbage everyday? ›

Diets high in anthocyanins, like those found in red cabbage, are linked with lower blood pressure. They're also linked to a reduced risk of cardiovascular (heart and blood vessel) disease. Brain protection.

What is the most nutritious way to eat red cabbage? ›

A lot of its frumpy reputation comes from it being over-pickled or boiled for an eon. Although it's a sturdy vegetable it's not invincible… Go raw. Lock in nutrients by eating your cabbage uncooked in salads.

Is red cabbage good for your liver? ›

They also contribute to the production of an enzyme called glutathione (only the most important antioxidant!!) which is important for many of our liver's detoxification processes. How can it support my health? Your liver isn't the only part of your body that will thank you for including red cabbage in your diet.

What is the healthiest cabbage to eat? ›

However, the purple variety is richer in beneficial plant compounds that have been linked to health benefits, such as stronger bones and a healthier heart. Purple cabbage is also thought to lower inflammation and protect against certain types of cancers.

Is red cabbage better for you cooked or raw? ›

Richer in some types of antioxidant compounds than either white or green cabbage, it is particularly beneficial when eaten chopped and raw in a slaw or salad.

Does red cabbage cleanse your colon? ›

Both apples and red cabbage are deep colon cleansers in their own right but when you combine these two foods together, a special kind of alchemy is activated, and this duo act powerfully to expel worms, parasites, bacteria and viruses from the colon and entire intestinal tract.

Is red cabbage better than blueberries? ›

But if you're looking for a big infusion of the potent antioxidants that blueberries are famous for, “you're not going to get that from red cabbage,” said Amy Howell, a researcher at Rutgers University's Marucci Center for Blueberry and Cranberry Research.

Is red cabbage better than broccoli? ›

Broccoli and cabbage are both nutrient-dense foods that are beneficial to a healthy diet. Yet, when it comes down to it broccoli is more nutrient-dense than cabbage. Cabbage and broccoli are both part of the mustard family. Broccoli has more of all of the body's essential minerals and vitamins than cabbage does.

Is red cabbage a superfood? ›

Red cabbage, also known as purple cabbage, is a cruciferous vegetable that's delicious raw and cooked. While both red and green cabbage are good for you, red cabbage packs a more powerful nutritional punch and more antioxidants.

What organ is cabbage good for? ›

It's Good for Your Digestion

That helps fill you up, so you eat less. It also keeps you regular, and it could help lower your “bad” (LDL) cholesterol and control your blood sugar. Cabbage also has nutrients that keep the lining of your stomach and intestines strong. Its juice also can help stomach ulcers heal.

Is red cabbage OK for kidneys? ›

Cabbage is another good vegetable for people with kidney disease. It contains high levels of fiber and plant-based protein. As a member of the cruciferous vegetable family, cabbage is loaded with vitamins and minerals and contains powerful plant compounds.

Is red cabbage good for your hair? ›

Red cabbage is full of sulphur, which the body uses to produce keratin – the protein responsible for strong, healthy hair, skin and nails. Red cabbage is low in calories and fat, but high in fibre and contains a small amount of protein, too.

Is red cabbage healthier than lettuce? ›

Which should you choose? If you're looking for the healthier option of the two, choose cabbage. Lettuce varieties such as red leaf lettuce and romaine are also good options. Cabbage, including green and red cabbage, is typically higher in vitamins, minerals, and beneficial plant compounds than iceberg lettuce.

What is the number one healthiest food? ›

Top 10 Foods for Health
  1. Water. Drink 8 to 12 cups of water daily.
  2. Dark green vegetables. Eat dark green vegetables at least three to four times a week. ...
  3. Whole grains. Eat whole grains sat least two or three times daily. ...
  4. Beans and lentils. Try to eat a bean-based meal at least once a week. ...
  5. Fish. ...
  6. Berries. ...
  7. Winter squash. ...
  8. Soy.

Can I eat cabbage every day? ›

To get the most benefit, try to consume ½ to ¾ cup cooked or 1 ½ cup raw cabbage per day at least 5 days per week. This is pretty easy to do since there are so many ways to prepare cabbage. Traditional methods of steaming or boiling cabbage can extract flavor and nutrients.

Does red cabbage burn belly fat? ›

Even though cabbage will not burn fat from your body, it is still ideal for your weight loss diet because it is so low in calories. A half cup of cabbage is only 17 calories. An entire head of cabbage that can be used to prepare a large salad is less than 300 calories.

How much is too much red cabbage? ›

Gibson says that how cabbage affects you depends to an extent on your gut health, saying "those with a healthy digestive system may be more tolerant of more significant amounts of cabbage." She does, however, suggest you stick with under a cup of cabbage per meal to avoid any unpleasantness.

Does cabbage detox the body? ›

Cabbage does double detox duty. Its diuretic properties help rid your body of excess liquid, carrying toxins along with it. Like other cruciferous veggies, cabbage is also sulfur-rich, helping your liver break down toxins so they can be more easily expelled.

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