As we age, our metabolic rate naturally declines, leading to increased inflammation in the body and making it harder to manage blood sugar and blood pressure. In such cases, adding cabbage to your diet may help. According to U.S. registered dietitian Jane Levitt, cabbage is rich in fiber, antioxidants, and minerals, making it beneficial for overall health. Let’s take a closer look at its key benefits.

Helps Reduce Inflammation

When excessive free radicals are produced as byproducts of metabolic processes, they can attack cells and alter DNA. This triggers the release of inflammatory substances such as cytokines, leading to chronic inflammation. These inflammatory agents can spread throughout the body via the bloodstream, disrupting the immune system and contributing to conditions such as cancer, obesity, diabetes, dementia, skin disorders, and autoimmune diseases.

Cabbage contains antioxidants such as vitamins C and E, flavonoids, and glucosinolates. These compounds help neutralize free radicals, reduce cellular damage, and suppress inflammatory responses.

A study published in Evidence-Based Complementary and Alternative Medicine found that when heart muscle cells exposed to oxidative stress were treated with cabbage extract, mitochondrial dysfunction was prevented and cell death was reduced. Researchers concluded that cabbage may serve as an effective antioxidant that protects cells from oxidative stress.

Improves Blood Sugar Control

Fluctuating blood sugar levels can disrupt the body’s natural rhythm and negatively affect insulin sensitivity, leading to metabolic imbalance. Cabbage is low in calories and carbohydrates but high in fiber. According to the USDA, 100 grams of cabbage contains about 2.5 grams of dietary fiber.

Dietary fiber helps regulate blood sugar and promotes a feeling of fullness. It can also prevent rapid spikes and drops in blood glucose, supporting cardiovascular health and reducing the risk of diabetes.

Cabbage also contains sulforaphane, which promotes the growth of beneficial gut bacteria and helps lower blood sugar levels. Glucosinolates in cabbage are converted into sulforaphane in the body, improving insulin sensitivity and helping regulate excessive glucose production in the liver.

Supports Healthy Blood Circulation

Cabbage is a good source of potassium and vitamin K. Potassium helps remove excess sodium from the body, supporting healthy blood circulation and stabilizing blood pressure. Vitamin K plays an essential role in proper blood clotting. In fact, just two cabbage leaves can provide up to 92% of the recommended daily intake of vitamin K.

Sulforaphane also activates proteins that help prevent blood clot formation. Some studies suggest that it may reduce harmful clot formation linked to stroke and even enhance the effectiveness of clot-dissolving treatments.

Red cabbage is especially rich in anthocyanins, the pigments responsible for its deep purple color. Anthocyanins are known to lower LDL (“bad”) cholesterol, strengthen blood vessel walls, and reduce the risk of heart disease.

How to Eat Cabbage Properly

Because cabbage is high in fiber, it may cause gas or bloating in some people. Cooking it can help reduce these effects. Steaming cabbage for 4–7 minutes is recommended, as it preserves glucosinolates without significant nutrient loss.

A study published in Foods found that steaming preserved up to 97% of glucosinolates, whereas prolonged boiling or stir-frying could result in losses of up to 70%.

However, individuals with hypothyroidism should avoid excessive intake of cabbage. It contains goitrogens, compounds that may interfere with thyroid hormone production. For those with this condition, it is recommended to consume cabbage about 2–3 times per week, in portions of around 1 cup (150g).

Source: 헬스조선 (https://m.health.chosun.com)