Cabbage might not always steal the spotlight on your dinner table, but this humble vegetable is a nutritional powerhouse that deserves a permanent spot in your diet.
Affordable, versatile, and packed with health benefits, cabbage is a gift from nature that often goes unnoticed.
Whether it’s chopped into salads, added to soups, or stir-fried as a side dish, cabbage has something to offer for everyone.
If you’ve been underestimating this leafy green, here are five compelling reasons why you should eat more cabbage.
Table of Contents
5 Reasons Why Cabbages Should be Added to Your Diet
1. Rich in Nutrients and Antioxidants
Cabbage is a nutrient-dense vegetable, meaning it packs a wealth of essential vitamins and minerals in every bite. A single serving contains:
–Vitamin C which boosts immunity, promotes healthy skin, and aids in wound healing.
–Vitamin K which is essential for blood clotting and bone health.
–Fibre which improves digestion and supports gut health.
–Potassium which helps regulate blood pressure.
Beyond these, cabbage is loaded with antioxidants like polyphenols and sulfur compounds, which help protect your body from damage caused by free radicals.
Antioxidants reduce the risk of chronic illnesses, including heart disease and cancer. For people battling nutrient deficiencies, incorporating cabbage into meals can be a game-changer.
2. Supports Digestive Health
If you’re looking to improve your gut health, cabbage should be your go-to vegetable. Its high fibre content aids digestion, prevents constipation, and promotes regular bowel movements.
Cabbage also contains a special type of fibre called insoluble fibre, which feeds beneficial gut bacteria.
These bacteria play a critical role in maintaining a healthy digestive system and boosting your overall immunity.
Fermented cabbage, commonly known as sauerkraut, takes gut health to the next level. The fermentation process creates probiotics, which are friendly bacteria that improve digestion and nutrient absorption.
While sauerkraut is not a traditional Nigerian dish, trying it could introduce exciting flavours and health benefits to your diet.
3. Aids Weight Management
Struggling to maintain or lose weight? Cabbage can be your best friend. It’s low in calories but high in volume, making it an excellent choice for those looking to feel full without overeating.
A 100-gram serving of cabbage contains only about 23 calories, yet it’s filling enough to keep hunger pangs at bay.
The high water and fibre content of cabbage also contribute to its weight-loss benefits. Fibre slows down digestion, keeping you satisfied for longer periods.
This makes cabbage a perfect addition to weight-loss-friendly meals like soups or stir-fries.
4. Helps Reduce Inflammation
Chronic inflammation is linked to numerous health problems, including arthritis, diabetes, and heart disease.
The good news? Cabbage contains several compounds that combat inflammation.
For instance:
-Glucosinolates and kaempferol are natural anti-inflammatory agents found in cabbage.
-Sulforaphane, another compound in cabbage, is known for its powerful anti-inflammatory and antioxidant properties.
For individuals who often consume inflammation-triggering foods such as fried snacks or sugary beverages, adding cabbage to meals can help counteract some of these effects.
Whether you enjoy it raw in salads or steamed with your favourite spices, cabbage can reduce inflammation and promote overall wellness.
5. Supports Heart Health
Heart disease remains one of the leading causes of death worldwide, and Nigeria is no exception.
Cabbage, particularly red cabbage, is rich in compounds that promote cardiovascular health, and some of these compounds are listed below.
–Anthocyanins: Found in red cabbage, these antioxidants help lower blood pressure and reduce the risk of heart disease.
–Potassium: A nutrient that helps regulate blood pressure and maintain a healthy heartbeat.
–Fibre: Helps lower cholesterol levels, reducing the risk of plaque buildup in arteries.
With the addition of cabbage to your diet, you’re not only feeding your stomach but also protecting your heart. Pair it with other heart-healthy foods like fish, nuts, and whole grains to maximise its benefits.
How to Incorporate More Cabbage into Your Diet
Adding cabbage to your meals doesn’t have to be boring. Listed here, are some creative ways to enjoy it
Coleslaw:
A Nigerian favourite, especially at parties, this dish combines shredded cabbage with carrots and mayonnaise. For a healthier twist, use Greek yoghurt instead of mayonnaise.
Vegetable Soups:
Add chopped cabbage to Nigerian soups like efo riro or okra soup for extra texture and nutrients.
Stir-Fries:
Combine cabbage with bell peppers, onions, and your choice of protein for a quick and nutritious stir-fry.
Wraps:
Use cabbage leaves as a low-carb alternative to tortillas for wraps or shawarma.
Smoothies:
Blend raw cabbage with fruits like pineapple and ginger for a refreshing, nutrient-packed smoothie.
Final Thoughts
Cabbage with its numerous health benefits, affordability, and availability make it a must-have in every Nigerian kitchen.
Whether you’re looking to boost your nutrient intake, lose weight, or support your overall health, cabbage has got you covered.
So, the next time you’re at the market, do not overlook this unassuming vegetable.
With endless ways to prepare it, eating more cabbage is a small step toward a healthier, happier life.
Also read: My 30-Day Healthy Eating Challenge
