Scientific Name: Brassica oleracea var. capitata

Family: Brassicaceae

What Is Cabbage?

Cabbage is a leafy cruciferous vegetable known for its dense, layered head and crisp texture. It comes in green, red, and savoy varieties and is widely used in cuisines around the world, both raw and cooked. Rich in antioxidants and fiber, cabbage supports digestion, immunity, and overall cellular health.

Where Does It Come From?

Cabbage originated in the Mediterranean region and was later cultivated throughout Europe. It has been grown for thousands of years and is a staple in many cultures, especially in Eastern Europe, Asia, and Russia. It thrives in cool climates and is often fermented into popular dishes like sauerkraut and kimchi.

How Many Varieties?

There are several main types of cabbage, including green cabbage, red cabbage, savoy cabbage, napa cabbage, and bok choy. Each varies in color, texture, and flavor but offers similar nutritional benefits with slight differences in density and antioxidant content.

Seasonality & Availability

Cabbage is available year-round due to global farming, but its peak season runs from late fall through early winter. Fresh cabbage is best when firm, crisp, and free of wilted outer leaves.

Benefits of Cabbage

• Supports gut health by promoting beneficial bacteria and aiding digestion.

• Boosts immunity with vitamin C and antioxidants.

• Supports bone strength with vitamin K.

• May help reduce inflammation and oxidative stress.

• Fermented cabbage enhances probiotic intake and nutrient absorption.

The Anti Factor

• Anti-inflammatory: Contains anthocyanins and sulfur compounds that reduce chronic inflammation.

• Antioxidant: Rich in vitamin C, glutathione, and polyphenols that neutralize free radicals.

• Detoxifying: Supports liver function and natural cleansing processes.

• Gut-supporting: Natural fiber and prebiotics promote digestive wellness.

• Immune-supporting: Vitamins and plant compounds enhance immune response.

Nutritional Breakdown (per cup cooked, 75g)

Vitamins:

• Vitamin K: 67 mcg supports blood clotting and bone strength

• Vitamin C: 33 mg boosts immunity and skin health

• Folate: 22 mcg supports cell function and pregnancy health

• Fiber: 2.2 g promotes digestive health and feeds gut bacteria

Minerals:

• Potassium: 170 mg regulates fluid balance and heart function

• Calcium: 40 mg contributes to strong bones and teeth

• Iron: 0.7 mg assists oxygen transport in the blood

• Magnesium: 12 mg involved in energy production and nerve function

• Zinc: 0.2 mg supports immune response and tissue repair

• Manganese: 0.2 mg plays a role in bone development and antioxidant defense

• Copper: 0.1 mg helps with iron absorption and connective tissue integrity

• Selenium: Trace amounts supports thyroid function and cellular immunity

Nutrient Composition

• Calories: 22 kcal low-energy food with high nutrient density

• Water: 68 g supports hydration and cellular function

• Protein: 1.3 g provides essential amino acids in small amounts

• Total Fat: 0.1 g virtually fat-free

• Carbohydrates: 5 g includes natural sugars and fiber

• Dietary Fiber: 2.2 g promotes digestive health and satiety

• Sugars: 2.2 g naturally occurring glucose and fructose

What Cabbage Does for Your Body

Cabbage protects your cells with antioxidants that fight damage and supports healthy digestion by providing fiber. It helps your blood clot properly and strengthens your bones thanks to vitamin K. Compounds like glutathione and sulforaphane assist your body in detoxifying harmful substances. When fermented, cabbage adds good bacteria to your gut, boosting digestion and strengthening your immune system.

Surprising Truths

• Red cabbage contains more antioxidants than green cabbage.

• Sauerkraut is naturally rich in probiotics and digestive enzymes.

• Cabbage can interfere with iodine absorption if eaten raw in large amounts.

• Historically, cabbage was used as a medicinal food for digestive and skin issues.

• Shredding or chopping cabbage increases the release of protective plant compounds.

Environmental Impact

Cabbage requires moderate water and land use. It is typically grown in temperate zones with relatively low environmental impact. Organic and regenerative farming methods further reduce chemical inputs and soil depletion.

Storage & Shelf Life

• Fresh cabbage can be stored in the refrigerator for up to two weeks.

• Cut cabbage should be wrapped tightly and used within 3–4 days.

• Fermented cabbage like sauerkraut keeps for months when refrigerated and stored properly.

Chef or Culinary Tips

• Use shredded raw cabbage in coleslaw or salads.

• Roast wedges with olive oil and garlic for deeper flavor.

• Use whole leaves for wraps or stuffed rolls.

• Ferment cabbage to enhance probiotic content and shelf life.

Recipes or Meal Ideas

• Classic coleslaw with apple cider vinegar dressing

• Sautéed cabbage with garlic and thyme

• Cabbage and lentil stew

• Kimchi or sauerkraut served at room temperature

• Stuffed cabbage rolls with ground beef and rice

Science Behind Cabbage

Cabbage contains glucosinolates that convert into bioactive compounds like sulforaphane and indole-3-carbinol. These compounds support liver detox pathways, reduce oxidative stress, and exhibit anti-cancer properties. Its high fiber and polyphenols also encourage a healthy gut microbiome.

Scientific Breakthroughs As Of 2025

• Fermented cabbage significantly improves gut barrier function and microbial diversity.

• New cultivars with enhanced anthocyanin content offer better brain and cardiovascular protection.

• Cabbage extracts may help regulate blood sugar levels in individuals with metabolic syndrome.

FAQs

Why does cabbage cause gas?
Natural FODMAPs and fiber ferment in the gut, causing gas.

Can you eat cabbage every day?
Yes, in balanced amounts.

Is cabbage good for weight loss?
Yes, it’s low in calories and filling.

Does cabbage interact with medications?
It may affect blood thinners due to vitamin K content.

Is raw or cooked cabbage healthier?
Both offer benefits raw preserves enzymes, cooked enhances mineral availability.

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