Cabbage benefits and side effects

Cabbage contains a wide range of antioxidants like flavonoids and vitamins, which help in removing toxins and free radicals from your body. It has been reported to be an alkalising vegetable that decreases urine acidity and increases the expulsion of excess uric acid from your body. This uric acid, otherwise, collects at various places in your body such as joints and kidneys and causes immense discomfort.

According to a research study, red cabbages have a higher antioxidant content than green cabbage and are more beneficial for your health.

Another study evidenced that cabbage contains a compound called sulforaphane which reduces inflammation.

These antioxidants and anti-inflammatory properties of cabbage can be helpful in reducing the symptoms of inflammatory diseases such as arthritis, Inflammatory bowel disease and atherosclerosis.

(Read more: Antioxidant rich food)

Cabbage is a rich source of both insoluble and soluble fibre. Insoluble fibres are those which cannot be metabolized by intestines. They add bulk to digested food thus aiding in smoother bowel movements. This, in turn, prevents constipation.

Soluble fibre improves gut flora by increasing helpful bacteria such as Bifidobacteria and Lactobacilli, thus creating a more suitable environment for digestion and proper metabolism of dietary products.

Along with the anti-inflammatory properties of cabbage, regulation of bowel movements relives excess pressure from your gut, thereby, preventing piles and inflammatory bowel disease.

(Read more: How to improve digestion)

Cabbage, being high in dietary fibre, and low in calories, acts as a perfect addition to your weight loss diet.

The fibre content of cabbage causes a delay in stomach emptying and adds bulk to the food, slowing down its passage from intestines to the rectum. It keeps you full for longer and subsides hunger pangs, which, in turn, helps in weight reduction.

Cabbage soup diet is one of the famous weight loss diets wherein a person takes only cabbage soup in all meals. Some fruits and vegetables may be consumed in between. The theory behind this diet is that the individual soon becomes bored of it and stops eating or starts to eat less. On an average, this diet reduces your total calorie count to 700 kcal per day as opposed to the standard 2000 kcal.

Additionally, it reduces absorption and accumulation of fats in your body, helping you trim off those extra inches quickly.

(Read more: Obesity causes and treatment)

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Cabbage is a good source of beta-carotene and vitamin A, which make it a healthy vegetable for your eyes. Beta-carotene is the precursor of vitamin A which is required for maintaining good vision.

Along with beta carotene, cabbage also contains a good amount of vitamin C and zinc. Together all of these nutrients have been reported to reduce the risk of macular degeneration and delaying cataract. Playing an important role in collagen synthesis, vitamin C ensures stronger blood vessels and tissues thus increasing eye strength.

Furthermore, cabbages are rich in antioxidant compounds which reduce oxidative stress and prevents vision defects in early age.

Going shopping for cabbage yet?

(Read more: How to improve eyesight)

Cabbage is a good source of vitamin K, which plays an important role in maintaining brain cell structure and function along with the transmission of signals within brain cells. As an antioxidant, it protects you from neurodegenerative diseases like Parkinson’s disease, Alzheimer’s and dementia. Laboratory studies have found the positive effect of cabbage sprout juice on specific Alzheimer proteins. As per the findings of this study, cabbage juice prevents the accumulation of beta-amyloid protein in brain, which is the primary cause of brain plaques in Alzheimer patients. These brain plaques are responsible for Alzheimer's related memory loss and reduction in cognition.

Furthermore, cabbage may also be helpful in reducing sleep issues. Animal-based studies demonstrate the hypnotic effects of red cabbage, suggesting that this cabbage can help in reducing insomnia and getting a good night’s sleep.

(Read more: How to improve brain power)

Cabbage is rich in antioxidants including vitamin C, anthocyanins, and flavonoids. These antioxidants play a vital role in maintaining healthy skin. They quench out the free-radicals, which otherwise causes cell damage. Antioxidants also assist in improving body’s response to ageing and reducing UV damage. So goodbye fine lines, dark spots and wrinkles.

Cabbage antioxidants are not only good for your face but also they aid in promoting hair health and reducing hair loss. By reducing oxidative stress they ensure that your hair does not start greying early. Furthermore, cabbage contains some amount of sulphur and silicon which aid in preventing dry hair and hair fall.

You can make a moisturising hair mask by mixing cabbage juice with some oatmeal to get rid of frizzy hair. 

(Read more: How to tighten face skin)

Calcium and potassium content of cabbage makes it an excellent dietary addition for bone health. It helps in preventing bone degeneration and reduces the risk of osteoporosis.

Traditionally cabbage leaves are wrapped around joints to relieve osteoarthritis pain. Though research evidence suggests that it is better than the usual care, cabbage wraps are not as effective as conventional treatment.

Arthritis is an inflammatory disease that affects joints. It is mainly characterized by joint pain and swelling. As an antioxidant and anti-inflammatory, cabbage may be helpful in relieving arthritis symptoms and keeping this disorder at bay.

Maintaining good heart health remains one of the primary concerns of the sedentary and stress-prone generation of this century. Factors like high blood pressure and high cholesterol are responsible for increasing the risk of various cardiovascular diseases. Cabbage is rich in polyphenols, compounds which are known to reduce this risk by lowering cholesterol, reducing blood pressure, and preventing excessive blood clotting. But polyphenols are not the only heart-friendly compounds present in cabbage.

The anthocyanin content of red cabbage is known to suppress inflammation, which is one of the major risk factors for cardiovascular diseases. According to a study published in the ‘American Journal of Clinical Nutrition’, a diet containing high amounts of anthocyanin lowers arterial stiffness and thus assists in reducing hypertension. Being a rich source of potassium, it helps maintain the salt balance in your body which just adds to the anti-hypertensive (blood pressure reducing) effects of cabbage. Also, potassium helps maintain cardiac rhythms and prevents arrhythmia.

In vivo (animal-based) studies indicate that cabbage reduces hyperlipidemia (high-fat levels) by increasing fat expulsion along with faeces. This prevents plaque formation in arteries which may otherwise make one prone to heart attack and stroke.

(Read more: Heart disease causes and symptoms)

Research published in the journal ‘Cancer Epidemiology Biomarkers and Prevention’ suggests that glucosinolates, a type of biologically active compound present in cabbage have potent anti-tumorous property. As you chew cabbages, these glucosinolates break down to simpler compounds, which actively inhibit the growth of cancerous cells.  In a series of studies, cabbage and other Brassicaceae vegetables have demonstrated anticancer activity against breast cancer, prostate cancer and bladder cancer cell lines.

According to a clinical study, intake of vitamin C and vitamin E is inversely related to the risk of cervical cancer in women and cabbage boasts a good amount of both these vitamins.

Further studies indicate that a compound named 3,3′-Diindolylmethane present in cabbage suppresses the growth of breast cancer cells by interfering with their cell cycle. This compound also reduces drug resistance in epidermal growth factor receptors, a type of skin protein that is responsible for the uncontrolled cell growth in skin cancer. Thereby, improving the effects of chemotherapy.

(Read more: Cancer treatment)