Purple Cabbage Benefits, Nutrition, And Its Side Effects

purple cabbage benefits

Purple cabbage benefits a lot. Purple cabbage contains comparatively more nutrients and fewer calories which makes it an ideal vegetable for people aiming for weight loss. A higher level of anthocyanins, an antioxidant, specifically found in purple cabbage, lowers the risk of cancer and heart diseases. Apart from these, consuming purple cabbage also has innumerable health benefits, some of which are listed below.

Purple Cabbage Benefits

Great for digestion

Purple cabbage is low in calories and high in dietary fiber, thus, it effectively aids in the digestion process. Eating cooked cabbage can prevent stomach ailments such as indigestion and constipation. Also, dietary fibers ensure that you stay satiated for a longer time by slowing down the digestion process. This helps in preventing hunger pangs and food cravings, helping in weight loss.

Maintains blood pressure

Regular consumption of red cabbage can benefit people having high blood pressure. Cabbage has higher levels of potassium, which is known to regulate and maintain blood pressure in the heart. Therefore, having this nutrient-dense vegetable can also prevent cardiovascular diseases.

Good for skin

This variant of cabbage is rich in antioxidants, and therefore, is great for your skin. Antioxidants help in keeping your skin youthful for a long time and prevent the appearance of fine lines and wrinkles. Also, purple cabbage is filled with the goodness of vitamin C and we all know how important this vitamin is for keeping the skin glowing and radiant for a long time.

Improves immunity

Purple cabbage has more vitamin C than orange and that is a reason, doctors also recommend having this vegetable daily to stay disease-free. Vitamin C, vitamin A, and antioxidants present in cabbage improve and strengthen your immune system. It helps in flushing out toxins from the body and therefore improves your metabolism. Vitamin A helps in improving your eyesight as well.

Strengthens bone and muscle

Eating raw cabbage can help in strengthening your bones, and prevent joint pain and inflammation. It contains vitamin K, potassium, and other minerals that help in improving the functioning of bones and muscles.

Helps fight inflammation

Purple cabbage may help fight inflammation, which is thought to contribute to many diseases. One test-tube study using an artificial model of the human gut found that certain varieties of purple cabbage reduced markers of gut inflammation by 22–40%. Animal studies report that sulforaphane, the beneficial sulfur compound found in many cruciferous vegetables, may be thanked for its anti-inflammatory effects. Interestingly, applying cabbage leaves to the skin also appears to reduce inflammation.

For instance, adults with arthritis who wrapped their knees in cabbage leaves once per day reported feeling significantly less pain by the end of the 4-week study. However, the cabbage wraps reduced pain less effectively than a topical pain gel. Moreover, cabbage leaves appear to reduce breast pain, swelling, and inflammation due to increased milk supply and blood flow during the early postpartum period.

May promote heart health

Purple cabbage may also benefit your heart. This may be due to its content of anthocyanins, which are flavonoid antioxidants that give purple cabbage its characteristic color. One large study found that women who regularly eat large amounts of anthocyanin-rich foods may benefit from an 11–32% lower risk of heart attacks, compared with those who eat fewer of these foods. Higher anthocyanin intakes may also be linked to lower blood pressure and a lower risk of heart disease. Purple cabbage contains more than 36 types of anthocyanins, making it an excellent source of this heart-healthy compound.

89g Purple Cabbage Nutrition

  • Calories: 28
  • Protein: 1 gram
  • Carbs: 7 grams
  • Fiber: 2 grams
  • Vitamin C: 56% of the Daily Value (DV)
  • Vitamin K: 28% of the DV
  • Vitamin B6: 11% of the DV
  • Vitamin A: 6% of the DV
  • Potassium: 5% of the DV
  • Thiamine: 5% of the DV
  • Riboflavin: 5% of the DV

Purple cabbage also provides small amounts of iron, calcium, magnesium, phosphorus, copper, and zinc.

How to include purple cabbage in your diet

Sauteed purple cabbage

You can sautee this red cabbage with some seasoning and some vinegar to eat it as a side dish with your grilled or baked foods. You can also add some olive oil and garlic for added taste.

No-cook salad

You can also consume this vegetable raw in a salad form, all you need is some basic ingredients and your no-cook salad will be ready in no time. Take shredded cabbage leaves, some of your favorite vegetables like broccoli, cherry tomatoes, lettuce, avocados, or anything else you like, season it with pepper and salt, and add some olive oil and apple cider vinegar. Give it a good toss before serving.

Cook it with any other vegetable in a curry form

You can use the same technique as the green cabbage to cook the red one also. Although, this particular cabbage best goes with Chinese and Thai culinary, try adding purple cabbage to your Manchurians and red curries to enhance their taste.

Purple Cabbage Side Effects

Purple cabbage contains phytonutrients that act as antioxidants to reduce your risk of certain cancers. However, eating large quantities of cabbage can cause negative side effects, such as flatulence, diarrhea, medication interactions, and hypothyroidism.

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