Naturopathic Kitchen: Cabbage

Red and green cabbage on a wooden surface

Cabbage is part of the Brassica genus of vegetables, which also includes Brussels sprouts, broccoli, cauliflower and turnips. 1 Cabbage is a low-calorie, nutrient-dense vegetable that is extremely versatile and can be added to many recipes. In addition to being a tasty and budget-friendly ingredient, here are our top reasons to add more cabbage to your diet today!

The Health Benefits of Cabbage

High Vitamin Content

Cabbage has a high vitamin content, making it a convenient way to get a lot of your daily vitamins in. Cabbage contains vitamin B6, vitamin A, and is especially high in vitamin K and vitamin C. One cup of raw green cabbage contains 36% of the daily recommended value of vitamin C and a whopping 56% of the recommended daily value of vitamin K. 2 Vitamin K helps maintain bone density and vitamin C promotes immune function. 3 4

May Reduce Chronic Inflammation

Cabbage contains a number of antioxidants, including sulforaphane and kaempferol, which may have anti-inflammatory properties. 5 6 Chronic inflammation can lead to a variety of health concerns, including inflammatory bowel disease (IBS), arthritis, and cardiovascular disease. 7 Research shows that eating cruciferous vegetables such as cabbage reduces blood markers of inflammation. 8

Improve Digestive Health

Cabbage is high in both soluble and insoluble fiber, making it highly beneficial for digestive health. Insoluble fiber promotes digestion by promoting regular bowel movements and adding stool bulk, 9 Soluble fiber helps increase the amount of healthy bacteria in the gut, which aid in immune function and the production of essential nutrients in the body. 10 11 12

Disclaimer: It’s important to be mindful of your brassica vegetable consumption, as certain compounds found in these vegetables, like goitrin, can potentially interfere with thyroid function when consumed in excess. 13 If you have thyroid-related concerns, consider moderating your intake of brassica vegetables and consulting with a healthcare professional.

Roasted Cabbage Slices

You’ll be amazed by how such a simple recipe can be so delicious! These oh-so-easy roasted cabbage slices make a scrumptious side dish with any savory main, and they’re packed with nutrients.

Reprinted with permission of NUNM alumna Dr. Kara Fitzgerald.

Ingredients

  • 1 head green or red cabbage
  • 3 tbsp coconut oil, melted
  • Sea salt to taste

Instructions

Preheat the oven to 400 degrees.

Slice the cabbage, starting at the top of the head so that the inner pieces form circles within the slices. Aim for ¼-½-inch-thick slices.

Oil a baking sheet with 1 tablespoon of the coconut oil. Place the cabbage on the baking sheet and drizzle with the remaining oil.

Sprinkle with desired amount of sea salt and place in the oven.

Roast for 35–40 minutes. Each slice should be tender in the middle and the sides just starting to turn golden brown. Remove from the oven and serve.

 

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