What is red cabbage, and how does it differ from other vegetables?
With brussels sprouts and kale, red cabbage is considered to be a member of the brassica family of vegetables. Despite the peppery flavour and grit when eaten raw, it turns sweeter and softer after being boiled in water.
Red cabbage is cultivated in the United Kingdom, and it is available from September through December each year. With time, the plant develops a compact ball of leaves in the centre, which is encircled by considerably bigger green-purple leaves on each side. Red cabbage is harvested when the whole plant is ready for harvesting. The outer leaves are eliminated, leaving just the cabbage head, which is the portion we eat, to be harvested.
Red cabbage has a number of nutritional advantages
A serving of 80g (cooked) has the following nutrients:
- 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 qualifies as one of your five-a-day servings of vegetables. More information may be found in our five-a-day infographic.
Traditional braised red cabbage recipes often blend the peppery flavours of the cabbage with sweeter ingredients such as apples, sugar, cider, port, or wine to create a more complex flavour profile. In addition to releasing healthy carotenoids, adding whole fruits such as apples naturally sweetens the meal. However, be aware that when you add items such as sugar or some form of alcohol, you will be increasing free sugars, which is the sort of sugar we are encouraged to reduce.
Clementines and mulled red cabbage are a delicious combination. Health benefits of red cabbage, which are listed below.
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- 1. Contains a high concentration of antioxidants
- 2. It has the potential to improve heart health
- 3. May be beneficial in the battle against inflammation
- 4. Contain anti-cancer chemicals as a component
- 5. It has the potential to improve intestinal health
- Is red cabbage a healthy food for everyone to consume?
1. Contains a high concentration of antioxidants
Anthocyanins are the pigments that give purple-colored fruits and vegetables, such as red cabbage, its vibrant colour. They contain protective antioxidant characteristics, and as a consequence, there has been a great deal of study into how these molecules might improve human health in certain ways. Examples include the developing evidence of a relationship between the usage of dietary anthocyanins to aid in the reduction of obesity and the development of obesity-related disorders such as type-2 diabetes
Brassica crops, in particular, are high in anthocyanins, as well as other antioxidant minerals such as vitamins C and E, and carotenoids (carotenoids are carotenoids).
2. It has the potential to improve heart health
In a 2019 study, researchers found increasing evidence that anthocyanins have a beneficial effect on cardiovascular health and that those who consume foods high in anthocyanins (such as red cabbage) had a decreased risk of heart attacks and heart-disease-related mortality.
3. May be beneficial in the battle against inflammation
Sulforaphane, a phytochemical found in brassica vegetables such as red cabbage, is an important component of these foods. The anti-inflammatory benefits of these veggies have been linked to sulforaphane in animal experiments, according to the researchers.
4. Contain anti-cancer chemicals as a component
However, although there are no 'superfoods' that may prevent cancer – and many risk factors for cancer are unrelated to diet - there is evidence that following a balanced diet helps lower your cancer risk. Given its high concentrations of antioxidants such as sulforaphane and anthocyanins, red cabbage is an excellent choice if you're contemplating including a brassica vegetable in your meal plan. This is due to the fact that these beneficial molecules seem to reduce oxidative damage and may even function in a cancer-prevention capacity, notably in the case of colorectal cancer.
5. It has the potential to improve intestinal health
Including red cabbage in your diet may help to improve your gut health. It is an excellent source of fibre, particularly the insoluble kind, which helps to maintain regularity. Cauliflower has prebiotic fibre, which means it is the kind of fibre that serves as a fuel source for the healthy bacteria that dwell in the digestive tract. Isothiocyanates, which are found in red cabbage, seem to be especially advantageous because they stimulate the production of short-chain fatty acids (SCFAs) by gut bacteria, which are useful substances that have a wide-ranging impact on our gut and overall health.
Is red cabbage a healthy food for everyone to consume?
Cabbage, although generally harmless, might trigger allergy reactions in certain people due to cross-reactivity, often known as "pollen food syndrome," which also includes plants such as aubergine, beetroot, celery, and peppers (among others). Some of the symptoms of a moderate response may include itching of the lips or tongue, sneezing, or a runny nose. If you have any of these symptoms after consuming cabbage, see your doctor. As soon as you see signs of a more significant allergic response, call for an ambulance right away.
Depending on your situation, you may be recommended to limit your intake of brassica vegetables if you have a thyroid problem. This is due to the fact that these veggies may interfere with the absorption of iodine, which is required for the formation of thyroid hormones in the body. The fact that you'd have to consume a substantial quantity of food consistently in order for this to be a concern is worth noting, as previously said.
Cabbage is a high-fibre meal that, for the majority of us, is quite useful since it aids in the digestion process and serves as a fuel source for the good bacteria that live in our digestive tract. High-fibre meals, on the other hand, may produce bloating and gas in certain individuals. For those who suffer from inflammatory bowel disease (IBD), Crohn's disease, or ulcerative colitis, this is particularly important.
Your doctor or registered dietitian may advise you to keep track of the vitamin K foods (such as cabbage) you consume in your diet if you are taking blood-thinning medication such as warfarin. This will ensure that you consume the same amount of vitamin K every day. If in doubt, ask your doctor before making any substantial changes to your diet, including the amount and kind of food you consume.
