Cabbage Benefits: The Most Nutritious Vegetable on the Planet


Cabbage is one of healthiest vegetables on the planet, is a superfood present in dishes since ancient times in much of Europe. Known in Brazil for accompanying feijoada, kale deserves a prominent place in our cuisine, and not just as an accompaniment.

Let’s make kale more popular than ever, for its splendor in vitamins and minerals.

Characteristics and types of cabbage

Green cabbage is the generic name of a group of vegetables that come from the species brassica oleracea or Brassica Sylvestre, cruciferous vegetables. They are the different cultivars or varieties that were selected by the human being and that today form the largest food vegetable group.

It is in this group that we find the

  • kale
  • kale
  • kohlrabi
  • Chinese cabbage
  • white cabbage
  • purple cabbage
  • mustard
  • turnips
  • turnip greens
  • broccoli
  • brussels sprouts
  • cauliflower
  • savoy cabbage
  • and many others, in addition to cauliflower used for animal feed.

Cabbage originates from western Europe and its various cultivars can be low-growing or long-stemmed, woody. All of these plants are consumedleaves (all varieties are used), flowers (cauliflower, broccoli), inflorescences (the cabbage turnip greens from which delicious soups are made in Portugal) and roots (turnips, turnip greens and their derivatives), depending on the grow crops.

Nutritional properties of kale

They are vegetables rich in

Kale is low in fat, and much of the fat it contains is alpha-linolenic acid, the omega-3, that is, a good fat.

(look here the complete analysis of the raw kale leaf, the Brassicae oleraceae var. viridis).

The European peoples and many of the Eastern peoples, as well as we Latin Americans, have in different varieties of cabbage a very important nutritional base.

Kale is among the most nutritious foods out there, and its consumption is a great way to increase the total nutrient content needed in a diet. It is a natural multivitamin.

In addition to the nutritional benefits, cabbage provides us with healing benefits that have been used by traditional folk medicines for millennia. The list of scientific studies on Brassica oleracea and its medicinal effect is very long, take a look here.

Healing benefits of kale

natural anti-inflammatory

Among the beneficial characteristics of cabbage stand out its anti-inflammatory properties. Inflammation is the cause of diseases such as arthritis, heart diseases and autoimmune disorders that can occur, among other causes, due to excessive consumption of animal products.

Cabbages are a potent natural anti-inflammatorywhich can prevent and relieve inflammatory disorders.

Cabbage is rich in iron, fights anemia

These vegetables contain more iron per calorie than a beef steak.. The assimilation of iron contained in plant foods is facilitated by the consumption of foods rich in vitamin C, so seasoning your cabbage with lemon juice is essential.

Iron is important for the synthesis of hemoglobin and essential for transporting oxygen to all cells in the body. It also participates in DNA synthesis and energy metabolism. By maintaining the normal amount of red cells (RBCs) in the bloodstream, iron prevents anemia.

Rich in vitamin K, prevents bleeding

Kale is one of the world’s best sources of vitamin K, which is important in the blood clotting process, preventing bleeding and other disorders related to poor blood clotting. Vitamin K also acts in the fixation of calcium by the bones, strengthening them.

Contains fiber and protein, detoxifies and slims

Fiber is a component of human food that is needed every day. The lack of fiber in the diet can cause digestive and heart problems, the appearance of tumors, intoxication of the body. Cabbages provide the body with about 5% of the fiber it needs each day.along with 2 grams of protein.

Kale also contains protein and fiber, the two most important nutrients when it comes to losing weight.

Cabbage helps you lose weight

In addition to fiber and protein, kale has several other properties that make it a great food for weight loss. It has very few calories, plenty of water, vitamins and nutrients that make you feel hydrated, nourished and full.

Cabbage is rich in fatty acids (omega 3 and omega 6)

Fatty acids play an important role in maintaining health. One serving of kale contains about 120 milligrams of fatty acids. Omega 3 and about 92 milligrams of omega 6 fatty acid. Essential fatty acids should be ingested every day. Other food sources that contain them are nuts, oil and linseed.


omega3 cabbage

Rich in calcium, cabbage strengthens bones

Cabbages are one of the greatest plant sources of calciumcontains more calcium than animal milk and in a form more easily assimilated by the human body.

Calcium is very important for bone health and plays a role in all kinds of cellular functions.

Cabbage strengthens the immune system

Cabbages are an important source of beneficial substances that help the immune system to defend the body against illness.

Rich in lutein and zeaxanthin, kale is good for the eyes

Cabbage is rich in lutein and zeaxanthinnutrients associated with good vision and a dramatically reduced risk of macular degeneration and cataracts.

Cabbages are a natural antioxidant

This is a food rich in quercetin, kaempferol, beta-carotene, vitamin C, as well as various flavonoids and polyphenols with strong antioxidant properties that, through their actions, contribute to the prevention of diseases and premature aging.

Kale helps to neutralize oxidative damage caused by free radicals. Cabbage sprouts contain over 45 types of flavonoids, with quercetin number one. The flavonoids present in kale combine antioxidant and anti-inflammatorieswhich make it a suitable food for the prevention of oxidative stress.

Oxidative damage is believed to be among the main risk factors for the emergence of many diseases, including cancer.

Detoxification and Cancer

It is proven that the consumption of cabbage is effective in reducing the risk of getting certain types of cancerespecially with regard to breast, bladder, ovarian, colon and prostate cancer (take a look here too). Consumption of cabbage and other types of cabbage helps our body detoxify.

Some components of cabbages are able to adjust the elimination of toxins at the genetic level. Consumption of cruciferous vegetables actually contributes to the increased presence of glucosinolates, natural enzymes that facilitate liver detoxification. Raw cabbage juice taken on an empty stomach for 30 days cleanses the liver and it is believed that within 6 months of this diet, the cirrhotic liver will regenerate.

Consult a doctor, do not self-medicate.

Regulates blood pressure

Cabbages are a great ally for hypertension treatments due to the presence of glutamic acid, an amino acid that has been shown to help reduce blood pressure.

Protects the heart and arteries

The antioxidants present in kale have powerful heart-protecting, blood pressure-lowering, anti-inflammatory, antiviral, antidepressant, and anticancer effects.

Cruciferous vegetables, this large group of cabbages, protect the heart and arteries thanks to the sulforaphane contained in them, which are capable of reactivating the Nrf2, a protein involved in maintaining and cleaning blood vessels affected by fat deposits, the main causes of cardiovascular disease such as angina, heart attack, stroke and, of course, arteriosclerosis.

Nutritious like meat but more sustainable

The aspect of sustainability should not be underestimated. The environmental impacts are already well known of livestock production on the planet. To make a quick comparison, it takes only 60 days to produce new sprouts of any type of cabbage from seeds, and 18 to 24 months to produce the steak you bring to the table, with the corresponding expenditures on water and supplies. The sprouts are very durablealso in cold climates, and can be easily grown at home or on farms, with less waste of water and energy than is necessary for the maintenance of cattle raised for slaughter.

Kale is an excellent source of vitamin C.

Kale is much richer in vitamin C than most other vegetables. This vitamin performs many vital functions in the body’s cells, for example, it is necessary for the synthesis of collagenthe most abundant structural protein in the body.

Cabbage helps lower cholesterol

Kale contains bile acid sequestrants. These substances can bind to bile acids in the digestive system and prevent them from being reabsorbed. This lowers the total amount of cholesterol in the blood, which reduces the risk of heart disease over time.

For that benefit, eat steamed kale, as a study has shown that steamed kale is just as potent as kale. cholestyraminea cholesterol-lowering drug.

How to make the most of the benefits of kale

It is appropriate that you consume cruciferous vegetables at least two to three times a week. Steaming does not change the qualities of these vegetables. but, you can also consume them raw, in salads, juices, or as an “appetizer”, sautéed or cooked in soup.

“A glass of fruit juice, about 230 g, contains about 100 calories; a glass of vegetable juice contains only 50 calories”says Jay Kordich in his book “The Power of Juices”.

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