Cabbage: benefits, types and healthy recipes

Cabbage is an extremely important type of vegetable because it brings health benefits , such as strengthening immunity , controlling blood pressure, preventing anemia, among many other advantages.

In addition to being nutritious, it can compose varied recipes, such as stews and salads, which further increases the range of options that make it possible to include it in the menu.

And best of all, all versions found on the market, such as red cabbage , are equally healthy.

Cabbage benefits

The nutrients that make cabbage an essential ingredient for the body’s well-being are:  Vitamins C , K, B6, B1 and B2, Potassium, Manganese, Fiber, Copper, Phosphorus, Magnesium, Calcium, Selenium and Iron .

Strengthens the immune system

According to nutritionist Danielle Barioni, one of the main benefits brought by cabbage is the strengthening of immunity. “Because it has a high content of vitamin C, this vegetable must be used daily. This strengthens the activity of the antibodies and prevents illnesses such as flu and colds”, he explains.

In addition, cabbage has a large amount of amino acids, which makes inflammation, in general, also avoided, such as gastritis.

Controls blood pressure

Hypertension is a very common condition these days and can be the cause of heart problems and strokes.

According to the Ministry of Health, in 2017, over 100,000 people died from problems arising from increased blood pressure . What turns on the warning sign for urgency in care. And cabbage can help.

Potassium, present in the vegetable, can lower the pressure, preventing its peaks. That’s because this mineral helps regulate the effects of sodium in the body, which triggers high blood pressure.

According to Danielle nutritionist, red cabbage is the type that has the highest levels of potassium, and should be consumed mainly by those with variations in blood pressure.

Improves skin quality

The vitamins and nutrients that cabbage contains make a big difference to the body as a whole, which includes our skin. One of the advantages is that it makes the surface, especially the face, smoother and smoother.

The nutritionist explains that, as it is a food that has anti-inflammatory effects, it also prevents the appearance of acne . In addition, when the skin already has pimples, the vegetable prevents swelling and reduces inflammation.

Like most vegetables and vegetables, cabbage has a lot of water in its composition. This feature helps in hydrating the skin , which becomes more lush. Its antioxidant property prevents against skin cancer.

Stimulates blood clotting

Because it contains vitamin K, cabbage helps in good blood clotting. This is because this is a fat-soluble nutrient, which makes the blood not so liquid. The advantages of this performance are many.

One is that if the body starts to bleed through a wound, that blood is stopped quickly and naturally. According to nutritionist Danielle, dark green vegetables and legumes contain a lot of vitamin K. “Cabbage and broccoli are some of them.”

Vitamin K also helps to strengthen and increase proteins that are present in the blood and prevents diseases such as thrombosis.

Prevents anemia

Anemia happens when there is a reduction in red blood cells, which are cells responsible for transferring oxygen to all the organs of the body. One of the causes of anemia is a deficiency of iron in the blood.

So, as cabbage is a vegetable that contains iron in its composition, it helps to prevent anemia. “For people who already have the disease, cabbage is also a good indication, since iron helps to cure anemia”, explains nutritionist Danielle.

Other foods that contain a lot of iron and can help prevent and treat anemia are quinoa, beans, liver, soy , chickpeas, and seafood .

slim down

Because it contains a large amount of nutrients, vitamins and fiber, cabbage is a food that helps the intestines to function properly.

According to Barioni, in addition to regulating intestinal transit, it also helps with weight loss . “Cabbage is a food with very low calories and a lot of fiber, so it helps with satiety ”, he explains.

In addition, cabbage has a high content of carnitine, which is an amino acid capable of transforming fat into energy, fighting excess weight.

Also according to the nutritionist, there are no contraindications in relation to this vegetable. However, it is a flatulent food. “If the person has any intestinal discomfort, it is interesting to avoid it.” he pointed out.

Types of Cabbage

There are four types of cabbage that are most consumed and known: purple, Chinese, curly and white .

The first has this color because of an element called anthocyanins, a nutrient that strengthens immunity and the cardiovascular system. Your vitamin C and calcium levels are pretty high.

Chinese cabbage has even more calcium than others, reaching 105 mg for every 100 grams of food. This component is very important for bone health and can prevent breakage and even osteoporosis. One of the reasons why this vegetable is very suitable for the elderly public.

The curly version has a large amount of folic acid, an essential component for pregnant women, as it helps in the formation of the fetal neural tube.

Finally, white cabbage is the one with the highest amount of potassium and is the most common on Brazilian tables.


Cabbage can be eaten raw, making up salads and juices, but it is also very popular in the braised version, in stews and soups.

Coleslaw: American Coleslaw


  • 8 cups of washed and chopped cabbage
  • 1 grated carrot
  • 1/2 cup of mayonnaise
  • 2 tablespoons of lemon
  • 1 tablespoon of vinegar
  • Salt, black pepper and chopped onion to taste.

Preparation mode

Combine all ingredients in a bowl, mix well and season to taste.

Hot cabbage salad


  • 2 chopped carrots
  • 1 sliced ​​bell pepper (preferred color)
  • 1/2 chopped cabbage
  • 1/2 sliced ​​onion
  • 1 teaspoon of oil
  • 1/4 cup of water
  • Salt and cumin to taste.

Preparation mode

Saute the onion in oil, add the other ingredients, add the water, cook for ten minutes. You can finish with parsley on top of the salad and it’s ready.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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