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Often relegated to side dish duty, cabbage deserves a starring role in your diet. This humble vegetable packs a powerful punch when it comes to health benefits. From aiding digestion to potentially lowering your risk of chronic diseases, incorporating cabbage into your daily meals can be a simple yet impactful way to boost your well-being.
Let’s delve deeper into the science behind cabbage’s benefits, explore how much you should include for optimal health, and discover delicious ways to add this versatile veggie to your culinary repertoire.
Cabbage is packed with dietary fibre, a crucial component of a healthy digestive system.
Dr Dilip Gude, senior consultant physician at Yashoda Hospitals, Hyderabad, recommended including half to three-fourths of a cup of cooked cabbage or one and a half cups of raw cabbage in your daily diet. Its fibre content adds bulk to stool, promoting regularity and reducing constipation. Additionally, some types of fibre in cabbage act as prebiotics, feeding the good bacteria in your gut. This can improve gut health and potentially boost your immune system.
Cabbage is a treasure trove of essential vitamins. It’s an excellent source of vitamin C, which supports your immune system and promotes collagen production for healthy skin. Cabbage also boasts vitamin K, vital for blood clotting and bone health. Furthermore, it offers B vitamins, which play a role in energy metabolism and nervous system function, said Dr Gude.
Cabbage is a low-calorie, low-fat vegetable, making it a great choice for those watching their weight. The fibre content in cabbage can keep you feeling fuller for longer, potentially reducing cravings and aiding in weight management efforts.
Dr Gude highlighted that with only 33 calories per cup, cabbage is a low-calorie option that boasts high fibre (1 gram per 10 calories). This combination can improve gut health, aid in preventing constipation and inflammation, and even promote liver health.
While cabbage offers a wealth of benefits, moderation is key. Excessive consumption can lead to bloating and gas, especially for those not accustomed to a high-fibre diet.
Additionally, Dr Gude advised caution for those with specific health conditions. People with hypothyroidism should avoid cabbage as it may interfere with thyroxine hormone production. Diabetics should also be mindful, as the high fibre content can cause early satiety and potentially lead to hypoglycemia.
The beauty of cabbage lies in its versatility. Enjoy it raw in salads or coleslaw, or try it cooked in stir-fries, soups, stews, or fermented as kimchi.
