Cabbage consistently ranks among the vegetables celebrated for their health benefits. TIME magazine once named cabbage, along with olives and yogurt, among the world's three leading foods associated with health and longevity.

Cabbage has a long history as a staple food, dating back to ancient Greece and Rome. Even Hippocrates and Pythagoras reportedly discussed its health benefits. Although cabbage is an inexpensive and widely available vegetable, it offers numerous nutritional benefits, earning it the nickname "the poor man's doctor."

A single head of cabbage can weigh anywhere from 1 to 4 kilograms (2.2 to 8.8 pounds), but a typical serving is about 90 grams, roughly equivalent to one paper cup filled with shredded cabbage. This serving contains just 29.7 calories, or about 1.5% of a typical daily calorie intake. Cabbage consists primarily of water, with approximately 80.73 grams per serving, and provides 2.43 grams of dietary fiber, equivalent to roughly 10% of the daily recommended intake.

Although cabbage contains 7.13 grams of carbohydrates, including 4.31 grams of sugars such as glucose and fructose, its impact on blood sugar is generally low. Its glycemic index (GI), which measures how quickly carbohydrates raise blood glucose levels, is approximately 26. Its glycemic load (GL), which accounts for both the carbohydrate content and its effect on blood sugar, is reported at around 15. A GI of 55 or below is generally considered low, while a GL of 11 to 19 falls into the medium range.

Cabbage also provides essential minerals, including potassium (216.9 mg), calcium (40.5 mg), phosphorus (31.5 mg), and magnesium (12.6 mg). In addition, it contains various amino acids and vitamins, including vitamins C and K and folate.

"Cabbage belongs to the same cruciferous vegetable family as broccoli, kale, and celery," says Kwon Oh-ran, a professor of food and nutrition at Ewha Womans University. "Cruciferous vegetables are widely recognized as healthy food choices."

Among cabbage's many benefits, Professor Kwon highlights three key areas:

• Cancer prevention and antioxidant protection: Cabbage contains beneficial phytochemicals, including compounds associated with sulforaphane.
• Heart and cardiovascular health: Its potassium, folate, and vitamin K content supports various aspects of cardiovascular health.
• Gut health: Its dietary fiber supports healthy digestion and bowel function.

 

Is Cabbage Really the Best Food for Stomach Health Because of "Vitamin U"?

You might wonder why stomach health is not included in Professor Kwon's list of cabbage's three main health benefits. After all, cabbage is widely associated with preventing gastritis and stomach ulcers and relieving symptoms of acid reflux.

However, these claims are often associated with processed cabbage products, such as cabbage juice, cabbage supplements, and other concentrated preparations. Their potential effects may differ from those of cabbage consumed as an ordinary food.

Cabbage's reputation for supporting stomach health has been driven in part by the popularity of Cabagin, a Japanese stomach remedy, and a compound commonly known as "vitamin U," which is associated with cabbage juice and other cabbage-based products.

One of the key ingredients associated with Cabagin is methylmethionine sulfonium chloride (MMSC), a compound derived from cabbage that has been studied for its potential role in supporting the recovery of the stomach lining. MMSC is also known as vitamin U.

The term "vitamin U" was first proposed in the 1940s by Dr. Garnett Cheney of Stanford University School of Medicine. In an animal study, he reported that guinea pigs with stomach ulcers improved after receiving cabbage juice.

He subsequently conducted a clinical study involving 13 patients with gastric or duodenal ulcers. Their diets included approximately 1.14 liters of cabbage juice per day.

The results were striking. Patients with duodenal ulcers who drank cabbage juice reportedly recovered in an average of 10.4 days, while those with gastric ulcers improved in 7.3 days. By comparison, patients in the control group who did not receive cabbage juice took approximately 37 days and 42 days, respectively, to recover.

These findings suggested that cabbage juice might substantially shorten recovery time. Dr. Cheney proposed that a substance in cabbage juice could act as an "anti-ulcer factor." He named it "vitamin U," taking the letter U from the word ulcer.

However, Professor Kwon points out that "vitamin U is not an officially recognized scientific term. It remains an informal designation rather than a formally established vitamin in standard nutrition textbooks."

In other words, vitamin U is better understood as the name commonly used for a particular compound found in cabbage, rather than an officially recognized vitamin.

Vitamin P is a similar example. It has historically been associated with strengthening capillaries and helping lower triglycerides and LDL, or "bad," cholesterol. More precisely, however, the term has been used to describe various plant-derived bioactive compounds, including certain polyphenols and flavonoids, rather than a single established vitamin.

Professor Kwon adds that consuming cabbage as an everyday food may require very large quantities to achieve the effects associated with concentrated cabbage products.

"Fresh cabbage is particularly notable for its dietary fiber content, so its benefits may be more pronounced for gut health than for the stomach itself," she explains.

For example, the recommended daily serving of Cabagin is six tablets, reportedly containing cabbage-derived ingredients equivalent to those found in five whole heads of cabbage. Depending on the size of the heads, that could represent approximately 5 to 20 kilograms (11 to 44 pounds) of fresh cabbage—an impractical amount to consume through ordinary meals.

Dietary fiber, on the other hand, can support gut health in quantities readily obtainable through a balanced daily diet.

The recommended daily fiber intake is approximately 20 grams for adult women and 25 grams for adult men. Following the general recommendation to consume about 500 grams of vegetables daily, including cabbage and other varieties, can help people obtain adequate fiber.

Dietary fiber is largely resistant to digestion and absorption in the small intestine. It helps promote regular bowel movements and supports intestinal motility. Fiber also serves as an important food source for the gut microbiome, helping maintain a healthier intestinal environment and supporting normal immune function.

However, consuming too much fiber too quickly can cause bloating, abdominal discomfort, and excessive gas. Fiber intake should therefore be adjusted according to individual tolerance and health needs. Drinking approximately 1.5 to 2 liters of water daily can also help prevent constipation, particularly when increasing fiber intake.

Don't Overlook Folate and Vitamin K

Like broccoli and kale, cabbage contains a variety of vitamins, minerals, and other beneficial plant compounds. Its nutritional profile offers several advantages for cardiovascular and bone health.

Vitamin K1, the primary form of vitamin K found in plants, along with potassium and magnesium, plays important roles in normal blood vessel function, blood pressure regulation, and other processes related to cardiovascular health. Vitamin K is also essential for normal blood clotting.

Cabbage contains numerous phytochemicals, including anthocyanins, a group of plant pigments known for their antioxidant and anti-inflammatory properties. These compounds may contribute to cardiovascular health, although their effects depend on the specific compounds consumed and the overall diet.

Vitamin K also works alongside calcium in maintaining healthy bones. Adequate vitamin K intake supports normal bone metabolism and may help maintain bone strength and density.

Folate, also known as vitamin B9, is another important nutrient found in cabbage. It is essential for red blood cell production and helps prevent folate-deficiency anemia. This makes folate particularly important for women and other groups with increased nutritional needs.

Anemia is often associated with iron deficiency, but insufficient folate can also cause the condition. Folate deficiency can interfere with normal red blood cell development, resulting in unusually large red blood cells that do not function properly. This condition is known as megaloblastic anemia.

Although iron-deficiency anemia and folate-deficiency anemia can cause similar symptoms, their underlying causes differ. Maintaining adequate intake of both iron and folate is therefore important.

Folate is especially important for women who are planning to become pregnant because insufficient intake increases the risk of neural tube defects in developing babies.

"Folate plays an essential role in cell division during the development of the fetal nervous system," Professor Kwon explains. "Because neural development begins very early in pregnancy, women should start getting enough folate when they begin planning a pregnancy, rather than waiting until they discover they are pregnant."

Overall, cabbage is a low-calorie, nutrient-rich vegetable that can contribute to a healthy diet. Although it is widely associated with stomach health, its dietary fiber may make it particularly valuable for maintaining regular digestion and supporting the gut microbiome. Its vitamins, minerals, and beneficial plant compounds also make it a worthwhile addition to a balanced diet.

Source: 한겨레 (https://www.hani.co.kr/arti/hanihealth/healthlife/1176129.html)