Top 5 health benefits of red cabbage

bolshevik boodle is grown in the UK and is in temper from September to December. As the plant grows, it forms taut balls of leaves in the centre surrounded by much larger green-purple leaves. When the red cabbage is ready for harvesting, the whole establish is picked and the extinct leaves discarded, leaving just the pilfer head – the part we eat. crimson boodle belongs to the brassica group of vegetables, along with brussels sprouts and kale. It has a peppery taste and grind when corrode raw, but becomes sweeter and softer when cooked. Discover our full range of health benefit guides or 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 red cabbage & pickled chilli slaw.

Nutritional benefits of red cabbage

An 80g part ( 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 boodle counts as one part of your five-a-day. Discover more with our five-a-day infographic. traditional braised loss cabbage recipes much combine the peppery flavor of cabbage with fresh ingredients like apples, sugar, cider, port or wine. lightly braising cabbage helps release beneficial carotenoids, adding solid fruit like apples naturally sweetens the cup of tea, but be mindful that when you add ingredients like sugar or certain types of alcohol you ’ ll be increasing release sugars, the type we are advised to cut rear on .Mulled red cabbage with clementines

Top 5 health benefits of red cabbage

1. Rich in antioxidants

Anthocyanins give purple-coloured fruits and vegetables, including red cabbage, their beautiful colour. They have protective antioxidant properties and as a result, there’s a lot of research evaluating just how these compounds benefit our health. For example, there are growing links between the use of dietary anthocyanins to help improve obesity and obesity-related diseases, such as 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

2019 study indicates 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 like red cabbage is a phytochemical known as sulforaphane. Animal studies report that sulforaphane may be responsible for the anti-inflammatory properties of these vegetables .

4. Contain 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 people in compounds like sulforaphane and anthocyanins puts red cabbage in a impregnable stead if you ’ re considering a brassica vegetable to add to your diet. That ’ mho because these beneficial compounds appear to prevent oxidative damage and possibly act in protective means against cancer, including colorectal cancer

5. May support gut health

Including crimson pilfer in your diet may support gut health. It ’ s a good source of fiber, including the insoluble variety which promotes regularity. The fiber in boodle is besides a prebiotic, which means it ’ s the character of fiber that acts as a fuel source for the beneficial bacteria that live in the intestine. Compounds in loss 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 intestine and wider health .

Is red cabbage safe for everyone?

Although safe for most, it is possible to be allergic to cabbage because of intersect reactivity or ‘ pollen food syndrome ’, which besides includes plants such as eggplant, beetroot, celery and peppers. A meek reaction may include symptoms such as itching mouthpiece or spit, sneezing or a fluid nose. If you experience these symptoms after eating cabbage, 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 gland issue, you may be advised to minimise the come of brassica vegetables you eat. This is because these vegetables may interfere with the absorption of tincture of iodine, which is needed for the product of thyroid gland hormones. however, it ’ mho worth wear in heed that you would need to eat a reasonable measure on a reproducible basis for this to be an issue. pilfer is a high-fibre food, which for most of us is highly beneficial – it supports the digestive process and provides a fuel reference for the healthy bacteria that reside in our intestine. however, for some people, high-fibre foods may cause bloat and gas. This is specially relevant for those with inflammatory intestine disease ( IBD ), Crohn ’ sulfur disease or ulcerative colitis. If you are on blood-thinning medicine such as warfarin, your GP or registered dietician may suggest you monitor the vitamin K foods ( like boodle ) in your diet to ensure you eat alike amounts systematically. If in doubt, consult your GP before making any significant changes to what and how much you eat .

How to buy the best red cabbage

ideally, buy red cabbage when it is in season in the UK, in the fall months. It should be heavy and firm and there should be fiddling damage to the out leaves. It ’ mho okay if there is a fiddling tear or stigmatize, as normally the first few out leaves are thrown away before corrode, but don ’ deoxythymidine monophosphate bribe any red cabbage that has large cuts in it, is black or going moldy or boggy .

Healthy red cabbage recipes

Discover our top-rated healthy loss pilfer recipes in our collection .

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The health benefits of cinnamon This article was reviewed on 15 October 2021 by Kerry Torrens.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredit extremity of the british Association for Nutrition and Lifestyle Medicine ( BANT ) and the Complementary & Natural Healthcare Council ( CNHC ). Find out more at ad All health content on is provided for general information merely, and should not be treated as a ersatz for the checkup advice of your own doctor or any early healthcare professional. If you have any concerns about your general health, you should contact your local anesthetic healthcare supplier. See our web site terms and conditions for more information .

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Category : Healthy