Red cabbage has quite a few health benefits, as it is rich in a number of nutrients and vitamins. It strengthens the immune system, reduces the risk of cancer [1], prevents aging, and also promotes weight loss.[2]

Eating red cabbage helps to prevent diabetes [3], eliminate toxic substances from your body, strengthen your skeleton, and improve the cardiovascular system, eyes, and skin condition. In addition, red cabbage reduces the risk of developing Alzheimer’s and helps treat stomach ulcers.

About Red Cabbage

Red cabbageMany people think that red cabbage is inferior to white cabbage in taste, but it is much superior in terms of useful properties [4]. The first mentions of red cabbage were found at the end of the 18th century. Its historical homeland is the Mediterranean. Red cabbage is widespread in Turkey, Greece, Tunisia, Algeria, In Russia, the red cabbage has a restricted distribution, mainly due to the gardeners’ conservatism, ignorance of the peculiarities of red cabbage cultivation, and the late maturity of most red cabbage varieties.

The main difference between red and white cabbage is the bluish-purple color of the leaves due to the high content of anthocyanin, the natural coloring agent also found in blueberries, blackberries, eggplants, and other fruits and vegetables. Anthocyanins play an important role in maintaining human health. Besides, red cabbage does not have early-maturing varieties.

Red cabbage nutrition data

Nutritional value per 100g:

Calorie 25 kcal
Protein 1.44 g
Fats 0.27 g
Carbohydrates 5,43 g
Fibre 2,3 g
Vitamin C 31 mg
Vitamin B1 0.05 mg
Vitamin B2 0,04 mg
Vitamin B3 0.3 mg
Vitamin B6 0.96mg
Vitamin B9 43 micrograms
Vitamin A 133 IU
Vitamin K 0.11 mg
Vitamin B2 0,04 mg
Vitamin B2 0,04 mg
Calcium 47 mg
Magnesium 15 mg
Phosphorus 23 mg
Sodium 18 mg
Potassium 246 mg
Iron 0.6 mg
Zinc 0.18 mg
Selenium 0.9 μg

The benefits of vitamins

  • Vitamin C [5], which aids in the immune system’s strength, iron absorption, and capillary strength;
  • Vitamin B6 [6] – controls the immune system by providing a response to foreign bodies and is also necessary in the process of activating and arresting the central nervous system. In addition, it is involved in the metabolic process and supports the health of the skin;
  • Vitamin K [7] – ensures optimal blood clotting;
  • Manganese – actively involved in metabolism, essential in the formation of bone and connective tissue;
  • Silicon is the element responsible for stimulating collagen synthesis, essential for the formation and health of hair and nails;
  • Potassium is the main element involved in water, electrolyte, and acid balance processes; it optimizes the conduction of nerve impulses and regulates blood pressure.

Health benefits of red cabbage

Health benefits of red cabbage
Health benefits of red cabbage

For women

For women, red cabbage is very useful because, since ancient times, it has been recommended to use its leaves as compresses for benign growths in the breast area. There is also a widespread belief that eating red cabbage contributes to a later onset of menopause [8].
Red cabbage for women
As experts point out, these are not the only beneficial properties of kale for women. This list also includes the use of the vegetable for diseases of the musculoskeletal system, ulcers [9], and burns. If a woman suffers from osteochondrosis, she needs to apply cabbage leaves to the unhealthy vertebrae, pre-lubricated with grated laundry soap. In the case of burns, fresh leaves applied to the sore for the night will help.

Women also appreciate that red cabbage is a great helper for beauty and skin care. For example, this vegetable helps to fight pigment spots on the face, including freckles. To eliminate them, it is necessary to make various masks out of cabbage leaves, prepare juice, and then apply them to the face. You can relieve irritation by taking special brine-prepared cabbage baths. Just one cup of brine per bath will suffice.

For men

Red cabbage is also very good for men. For example, it is known to help protect the male body against the development of prostate cancer. In principle, this vegetable has the general property of protecting a man against the development of cancer, but some special cases can be considered as well. There is a perception that red cabbage helps improve potency in men. Here it is important to understand that it does not directly affect potency, but because of its many beneficial properties, it has a beneficial effect in this area of male health.
Red cabbage is good for male athletes because it helps you get rid of muscle pain. If you regularly exercise, the presence of cabbage in your diet will be greatly appreciated. Men often suffer from all kinds of diseases of the genitourinary system. In this case, cabbage also helps to eliminate various inflammatory processes in the bladder or kidneys. This vegetable can also be eaten in the absence of problems with the urogenital system as a preventive measure.

During pregnancy

Red cabbage for pregnancy
Red cabbage also proves to be very beneficial during pregnancy [10]. It can boost the immune system, strengthen the teeth, hair, and skin, so it will help the mother-to-be survive this difficult time for her body without too much loss. In addition, cabbage leaves, as mentioned earlier, are rich in micronutrients. The presence of this vegetable in your diet will allow you to avoid a number of bioactive supplements.

When breastfeeding

Red cabbage is generally not eaten during breastfeeding as it can provoke an unpleasant reaction in the baby’s immature digestive system. Moreover, an unfamiliar vegetable can provoke allergies, which is also undesirable as it is more difficult to relieve a child than an adult.Cabbage leaves help reduce pain, breast hardness and increase the duration of breastfeeding [11].

For children

Cabbage is just as good for children as it is for adults, but it should be given with caution at an early age. This is because children’s bodies can hardly digest cabbage, both red and white.
Red cabbage for children
In general, if the child tolerates the vegetable normally, it will not be unnecessary in the diet, as red cabbage is definitely beneficial for the child’s body:

  • Makes the immune system stronger and more resilient.
  • It helps your baby concentrate better, be more attentive, and generally boost brain function.
  • Improves the functioning of muscle tissues.
  • Contributes to bone formation.

Before giving your child cabbage, you should first consult a specialist so as not to harm the young body. There is an opinion that red cabbage can provoke diathesis in babies. This is a controversial statement, but allergies to this vegetable can occur in both children and adults.

What are the benefits of red cabbage?

  1. It increases immunity and helps to strengthen the organism.
  2. Red cabbage prevents respiratory system diseases and has a beneficial effect on the cardiovascular system, reducing the risk of vascular and heart disease [12].
  3. It strengthens the blood vessel walls; they become more elastic.
  4. The use of the vegetable improves the composition of the blood and reduces the cholesterol level.
  5. It helps to normalize the blood pressure and is useful for hypertensive patients.
  6. Regular consumption of red cabbage has a beneficial effect on the thyroid gland.
  7. Improves bowel [13] motility and relieves constipation.
  8. Promotes the toxin’s elimination from the organism.
  9. The vegetable is a good prophylactic and therapeutic agent for liver and kidney diseases.
  10. It is recommended to supplement the menu with red cabbage for diabetes mellitus patients, as red cabbage helps to normalize the blood sugar level.
  11. is recommended to people who live in unfavorable environmental conditions as it protects the organism from the effects of radiation.
  12. Regular consumption of red cabbage reduces [14] the risk of breast cancer and other types of cancer.
  13. Compresses are used in bruises, inflammation of the joints, and soft tissue treatment.
  14. Red cabbage is excellent for people who aim to lose weight [15].

Is red cabbage good for weight loss

Red cabbage for weight lossRed cabbage is an indispensable aid when losing weight [16]. This is primarily due, of course, to the vegetable’s low calorie content. In fact, cabbage can be eaten in almost any quantity and does not harm your figure in any way. Moreover, since any diet is always a restriction, the body is deprived of a number of trace elements and dietary fiber during such periods. Red cabbage, due to its rich composition, allows you to survive this time with minimal losses.

Any balanced diet includes salads, stews, and sauerkraut [17]. The use of this product allows you to avoid a number of dietary supplements. The most useful dish made from cabbage is considered to be a salad with the addition of a small amount of sunflower oil. You can also make cole slaw with vinegar, but you should only eat it if you do not have any stomach problems.

Expert opinion
Adelaida Williams
Nutritionist with over 11 years' experience
Ask an expert question
If we talk about fiber, there is 2–2.5 times more than in regular cabbage. Recall that fiber is very important for weight loss. It helps fill the stomach quickly, giving a feeling of fullness. In addition, fiber is also beneficial to the gastrointestinal tract and heart. It helps in the prevention of cancer and diabetes. It also helps lower blood cholesterol levels.

Diets based on red cabbage

There are many different methods of losing weight based on this diet. Let’s take a closer look at a few of them.

The five-day diet is quite effective. It allows you to eat cottage cheese, fruits, and vegetables. Also, chicken breast and lean fish are not forbidden. But it’s all supplemented with a mandatory salad and red cabbage. During the day, you will have to eat a salad at least twice. His recipe is very simple:

    Diets based on red cabbage

  1. Finely chop half a cabbage.
  2. Also, chop the bell peppers.
  3. Grate a couple of apples and carrots.
  4. Mix everything thoroughly.
  5. Add a little salt and vegetable oil (olive oil is better). You can splash everything with lemon juice.
  6. A little greenery wouldn’t hurt either.

This salad can be as a separate dish or as a snack.

Approximate daily menu:

coleslaw, tea/coffee. You can have a chicken egg or fish with salad.
kefir, cottage cheese, or fruit. / soup with vegetables, rice with chicken or fish, light compote.
a glass of juice or just fruit. You may have some lean cookies.
vegetable stew, kefir, and salad.

Also, note that the cabbage in our salad is the base. You can add celery, tomatoes, bell peppers, and other vegetables. We do not limit your imagination in any way. So you can create your own unique recipe. You can dress the salad with either vegetable oil or lemon juice. Mayonnaise and other sauces are strictly forbidden. Also, refuse ketchup. In addition, reduce your sugar intake during the diet. Biscuits should also be kept to a minimum. Water, mineral water, and tea are allowed for drinking. You can drink natural juices, competes, and morses.

Red cabbage dishes for weight loss

There are many ways to cook cabbage. As a rule, it is eaten raw, boiled, or stewed. In fact, here are some interesting recipes.

Take a cabbage each of white and red cabbage. If the sprouts are small, chop them. If the cauliflower is big, you can take half of it. Next, add some spinach. Then pour lemon juice on top of it. Then make a sauce of vegetable oil (it is better from olives), cumin, and mustard. Mix everything and dress the salad with the sauce. In the end, you can add pine nuts.
Roast half a cup of peeled walnuts in a pan without oil. Finely chop the red cabbage. Braise the cabbage with balsamic vinegar. Add a little salt and sugar. When the cabbage is ready – pour the nuts into it. Then finely dice the cheese (sheep/goat) and add to the dish.
Take 800-1000 grams of cabbage and chop it. Then put it all in a dish and knead it a little with your hands. Next, you need a couple of medium-sized onions and a bunch of green onions – chop everything finely. Our onions fry, then add their cabbage. After that pour a little water and stew everything. When the cabbage is ready – add a little salt and sugar (to taste). At the end of the dish dress the dish with 30-40 ml of grape vinegar. Braise for another 4-5 minutes and it’s ready! At the finish, you can add chopped greens.
A glass of milk, a peeled banana, half a cup of blueberries, and the same amount of red cabbage. Everything is chopped in a blender. You can add a little honey or brown sugar for a brighter flavor.

Video: Red cabbage for weight loss

Harms and contraindications

Despite its many health benefits, red cabbage, like any food, has a number of contraindications and can even be harmful to the body. It is not recommended to eat red cabbage in the following cases:

  • gastric or duodenal ulcer;
  • intolerance to the product;
  • Exacerbation of any gastrointestinal diseases;
  • any abnormalities in the functioning of the thyroid gland.
  • The high levels of magnesium, sulphur, iron and potassium in cabbage can lead to abdominal bloating and flatulence. These ingredients can also cause cramping of the intestinal walls.
  • Frequent consumption of red cabbage can lead to a noticeable increase in blood pressure, which is why hypertensive people should be very careful with this product.
  • It is strictly forbidden to eat red cabbage, or any cabbage for pancreatitis.

Red cabbage: selection and storage rules

The basic selection tips are similar to those given for the white cabbage relative, namely:

    red cabbage benefits

  1. The leaves and fruit are free from dirt, plaque and signs of mechanical damage;
  2. Uniform colour of the head over the entire area;
  3. Dense and tight fetal structure;
  4. The cabbage is fully formed.

Basic conditions for proper storage:

  1. The humidity level is 95-100%;
  2. The air temperature is between 0 and +1.5 degrees Celsius;
  3. Late cabbage has the longest shelf life.

10 interesting facts about red cabbage

  1. Since ancient times, red cabbage juice has been used in folk medicine as a cure for colds and coughs, thanks to its ability to dilute phlegm;
  2. In addition, the juice of this vegetable also helps with liver and gallbladder cleaning;
  3. The juice is also known to help in the prevention of various types of cancer;
  4. Another property is the juice’s ability to normalise blood circulation in the body, which is particularly reflected in the colour and texture of the skin;
  5. Using the juice as a mouthwash helps to strengthen tooth enamel;
  6. And the most obvious characteristic of this juice is its colour, which makes it a natural and harmless food colouring for the preparation of various dishes.
  7. Red cabbage is an extremely healthy dietary staple, containing twice as much fibre and four times as much carotene as white cabbage, but with less calories;
  8. The colour of red cabbage depends on the acidity of the soil (pH) and, depending on the pH, the colour of the leaves and the cabbage can vary from red to purple or even greenish-yellow;
  9. To ensure that the colour of the vegetable does not change when cooking it, simply add vinegar or lemon juice to the dish;
  10. Red cabbage juice can be used in hair and skin care products.

Frequent questions

Which parts of this plant are edible?

The cabbage itself is edible, but it is important to remember not to eat the leaves and the core, as they tend to accumulate harmful substances.

Who is better off abstaining from using?

Red cabbage is not recommended for people with gastrointestinal problems due to the presence of fibre, which is difficult to digest.

Which cabbage is healthier red or white?

Red cabbage is clearly ahead of its white sister in terms of content and amount of nutrients.

Is there a difference in taste between white cabbage and red cabbage?

There is a difference, thanks to the content of a substance called anthocyanins in red cabbage, it tastes much brighter and somewhat spicier.

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