Nutritional Benefits of Cabbage With Recipes

Updated on January 10, 2018
Jackie Lynnley profile image

Find chemical free ways to better your health & relieve pain the natural way. Are there foods for health that can cure or prevent disease?


Colon cleansing is another form of detoxification that is slowly being incorporated into our daily lives.

Cabbage is amongst the earliest dishes used in the historic times since the times of ancient Rome. Cabbage has been named as a prolific “healing food” due to its uniqueness in vitamins which help in alleviating irregularity. If you look at the cabbage, you will notice that its head has a waxy, indigestible material known as roughage. Incorporating roughage into our diets is something that most nutritionist speaks about daily but I think most people do not really understand what it is. Roughage is a term that is used to mean dietary fiber, which stimulates your intestines to produce a bowel movement.


Cabbage: High in Nutrients, Low in Fat

Cabbage is nutrient-packed and low in calories; it has high content levels of calcium, iron, iodine, potassium, sulfur, and phosphorus. In the vitamins department, it is loaded with vitamins A, B1, B2, B6, C, E, K and folic acid.

It is a rich source of a number of phytonutrients that help boost defense mechanisms, block the reaction of cancer-causing substances, detoxifies and eliminates harmful toxins and hormones, and stimulates the production of antibodies to fight cancer.

Members of the calciferous family are rich in anti-oxidants and are in the first line of defense against cancer. Cabbage is one of the vegetables that are highly promoted by the American Cancer Society.

There are three major varieties of cabbage green, red and Savoy. The red variety has more nutrients because of its red-to-purple pigmentation.

Both the red and green cabbages have smooth-textured leaves, whereas the Savoy is more ruffled and yellowish green in color. I really don't care as much for it, but maybe it is just being used to the other two types. Maybe having new recipes for Savoy would solve that.

In fact, just recently I saw a roasted recipe for the Savoy and it really looked tempting, so we just never know until we give something a try, do we?


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I love cabbage fresh from the garden; the flavor is just so great!
I love cabbage fresh from the garden; the flavor is just so great! | Source

Interesting Facts

  • Cabbage is one of the oldest vegetables worldwide and continues to be a dietary staple.
  • Cabbage is an excellent source of manganese, vitamin B6, folate, a good source of thiamine, riboflavin, calcium, potassium, vitamin A, tryptophan, protein and magnesium.
  • Being at least a hundred different types of cabbage grown throughout the world, the most common types in America are the Green, Red, and Savoy.
  • There is virtually no fat in cabbage. One cup shredded, raw, contains 50 calories and 5 grams of dietary fiber.
  • Ways to prepare cabbage is steamed, boiled, braised, micro-waved, stuffed and cooked, or stir-fried, or best; eaten raw.
  • Just one cup of grated raw cabbage contains 190% of the recommended daily amount of vitamin C.
  • Being an excellent source of vitamin K. 1 cup of grated, boiled cabbage contains 91% of the recommended daily quantity of vitamin K.
  • Cabbage and relatives such as broccoli, cauliflower and Brussels sprouts are rich sources of phytochemical (plant chemicals occurring naturally) that just could protect people against some forms of cancer (notably breast cancer.)

He who takes medicine and neglects his diet wastes the skill of his doctors.

— Chinese Proverb

Raw Is Always Best

I have a wonderful raw cabbage recipe and it will last up to three days and actually is no good unless it sits a couple hours at least. (Longer is recommended.)

  1. With a knife chop cabbage into the size you prefer but do not grate. Use as much celery as you like in whatever size you like.
  2. Add apple cider vinegar, about half a cup and sprinkle extra-virgin olive oil over top to coat veggies, about 1/4 cup at most. Extra-virgin olive oil is a little fattening, but the benefits override that fat, with Italians having low heart attack rate attributed to this.
  3. Add what herbs you like and any other veggies you fancy, but unless it a very solid one, it should be tossed in just before eating.
  4. I usually go with Italian dressing since it has many herbs in it. (Garlic is great for you but is better tossed in just before eating.)

I think the recipe also recommends adding green pepper. Salt and pepper are optional, and I avoid salt, I also found the green pepper did not stay as fresh as the cabbage and celery, and I could not take the vinegar taste alone with oil, so I added sugar, then replaced it with Splenda, and now I use either orange marmalade or honey, but I prefer the orange marmalade. Suit to your own taste. (I use Stevia now instead of Splenda.)

The rule to a good salad like this is to let the cabbage pickle slightly, but any of the other veggies can wait until just before eating. All other veggies you can judge by how quickly they wilt.

Try It All

Cabbage has some fantastic phyto-chemicals, like thiocyanates, indole-3-carbinol, lutein, zea-xanthin, sulforaphane, and isothiocyanates. These together work as powerful antioxidants, known to help fight against breast, colon, and prostate cancers! Rich in phyto-nutrient anti-oxidants, cabbage belongs to the "Brassica" family, a large family of common vegetables that also include Brussels sprouts. bok choy, cauliflower, broccoli, and kale.

I am just getting acquainted with bok choy and Napa cabbage, and they are so delicious and fun to make recipes with. Please try those if you have not! I have found that Napa cabbage is delicious cooked or raw and fantastic added to cole slaws and salads.

Preventative cancer foods.
Preventative cancer foods. | Source

Need to Know

Overall, body and abdominal fat with adult weight gain are linked to postmenopausal breast cancer, as well as those of the colorectum, pancreas, esophagus, endometrium, and kidneys.

Fat, especially around your waist, secretes a variety of hormones into the bloodstream that can increase inflammation and encourage cells to grow and divide quickly, boosting your cancer risk.


Possibilities Are Endless

I only use the cabbage and celery to pickle, you might say; but when I am ready to have it with a meal I throw on green peppers, cucumbers, carrot bits, onion, and ginger root, to name a few choices.

I sometimes cut lettuce onto it at that meal (especially if you want to increase the size for company), or serve it on lettuce leafs for fancy.

Add red cabbage and/or red onion strips here and there and you have a masterpiece!

I have added tomatoes to this one and as you can see this is endless. Oh...and sometimes diced apples...yum!

Just go for it and this is a great fiber thing too, everyone I serve it to loves it and wants the recipe!

Mushrooms...broccoli...pears... any of that add just before the meal though remember; you are going to love it with everything or just alone.

Maybe you will be one who doesn't want the sweet but if it is home-made I have to have that little sweet and sometimes just apple cubes will do it and what all can go in this is only as limited as your imagination!

I prize this over all things I have come up with on my own, it is like taking a good thing to make it better. Does that call for a song? Alright, I won't do that to you.

Do try it, it is unbelievably delicious and everyone will be wanting the recipe and what is so great the recipe can differ every time but always have that cabbage.

I didn't even mention all the goodies in the celery! They are many.

People on blood thinners should avoid cabbage (and many greens) except maybe a little very occasionally, like slaw on a hot dog etc., now and then.

Cabbage Soup to Lose Belly Fat (and Weight)

Who hasn't tried this recipe and loved it! My mom use to make a version of this and it can be changed up to suit you just keep out the fat and as much salt as possible! I like Vadalia onion in mine and I leave out the bullion but as I say it can be your person preference and always a soup to love, cleanse and flush without any stomach cramps! (Well, unless you never eat veggies. Can't promise on that.)

  • 6 large green onions (1 bunch)
  • 2 green bell peppers
  • 1 or 2 cans of tomatoes (14.5 ounce size, diced or whole)
  • 1 bunch celery, sliced
  • 1/2 head cabbage, chopped
  • 1 package (Lipton) onion soup mix
  • 1 or 2 cubes bouillon (optional)
  • 1 48 oz can V8 juice, or 6 cups water and veggie broth
  • Season to taste with salt, pepper, parsley, herbs of your choice and taste.

© 2011 Jackie Lynnley


Submit a Comment

  • Jackie Lynnley profile image

    Jackie Lynnley 4 years ago from The Beautiful South

    Thanks rebecca; it really is and the ingredients are limitless!

  • rebeccamealey profile image

    Rebecca Mealey 4 years ago from Northeastern Georgia, USA

    I love fresh cabbage, and your cabbage salad sounds fantastic.

  • Jackie Lynnley profile image

    Jackie Lynnley 5 years ago from The Beautiful South

    Thank you unknown spy, it was great finding it sll out for I love cabbage and especially that salad which gives it to me in the purest form plus celery and vinegar that is very good for us.

  • unknown spy profile image

    IAmForbidden 5 years ago from Neverland - where children never grow up.

    cabbage..that was a fantastic subject. I know that cabbage is pack with many health benefits but your hub explains it more fully.

  • Jackie Lynnley profile image

    Jackie Lynnley 5 years ago from The Beautiful South

    khmohsin- I may as well be vegetarian, meat is just really low on my list and I wouldn't miss it if it was no more. Do love this cabbage dish and seeing it here always makes me crave it, I will put some together tomorrow for the weekend. Thank you.

  • profile image

    khmohsin 5 years ago

    Jackie Lynnley

    Thanks for reminding. I am a vegetarian and love to eat it as a salad or as well as in dishes. It's dramatic effects does not know every one like you.

    This topic enhanced my taste towards vegetables more.

    Voted up this inspiration.

  • Jackie Lynnley profile image

    Jackie Lynnley 6 years ago from The Beautiful South

    Thanks for the visit mljdgulley, your visit has pointed out some corrections I need to make!

  • mljdgulley354 profile image

    mljdgulley354 6 years ago

    Great recipe. Cabbage is one of our favorite vegetables.

  • Jackie Lynnley profile image

    Jackie Lynnley 6 years ago from The Beautiful South

    Victoria Lynn, thanks so much and I promise you will love it and I will come check yours out!

  • Jackie Lynnley profile image

    Jackie Lynnley 6 years ago from The Beautiful South

    Oh I love it too Fiddleman, and even the smell of it cooking which so many people hate. Wow I think it smells heavenly! With cornbread!

  • Victoria Lynn profile image

    Victoria Lynn 6 years ago from Arkansas, USA

    Sounds great, Jackie! Voted up, useful, interesting, and awesome. I love cabbage. Have only discovered it really in the past few years. Just created and published a hub with cabbage and hot dogs! Will bookmark yours for another great cabbage recipe. Thanks!

  • profile image

    Fiddleman 6 years ago

    Love cabbage and we had some for lunch today.

  • Jackie Lynnley profile image

    Jackie Lynnley 6 years ago from The Beautiful South

    Thank you, I have heard many people complain about the smell of cooked cabbage but I can tell you when I got off the bus as a kid and smelled cabbage it was the greatest smell there was and Mom's cabbage always looked so golden and light, I think she had a secret, but I a sure raw is better. Thanks for coming by.

  • stars439 profile image

    stars439 6 years ago from Louisiana, The Magnolia and Pelican State.

    This is a wonderful vegetable, and it can go so far. Great when cooked different ways. God Bless You.

  • Jackie Lynnley profile image

    Jackie Lynnley 6 years ago from The Beautiful South

    Thank you glassgirl. it is so good and you can add all sorts of goodies before you eat it to not sit in the vinegar as well as the celery and cabbage.

  • glassgirl profile image

    glassgirl 6 years ago

    This recipe sounds yummy. I actually want to start growing cabbage in my backyard so I'll have to bookmark this page. =)

  • Jackie Lynnley profile image

    Jackie Lynnley 6 years ago from The Beautiful South

    Thank you amillar, I will check it out to see what you mean and put you here, just a link I am assuming. A funny little story about my brother-in-law who has no thank you's or complements and if you asked if he liked this or that (slight mental handicap, but mostly spoiled) he would say, Oh it is OK but on this it was so much fun watching him hide how much he loved it! When I gave advance notice I was fixing it he would almost clap his hands. It is good.

    Thanks as always for stopping by.

  • amillar profile image

    amillar 6 years ago from Scotland, UK

    Hi Jackie,

    That’s my kind of food. I’ll put a link to this hub on my “The Best Possible Way to Store Fresh Green Vegetables” hub, for anyone who wants to go more deeply into the benefits of green vegetables.

  • Jackie Lynnley profile image

    Jackie Lynnley 6 years ago from The Beautiful South

    The fun of it is you can throw in whatever you have on hand and like, like cucumber and the red cabbages and onions, it can decorate your meals and be so good for you too. Thanks for stopping by!

  • Neil Sperling profile image

    Neil Sperling 6 years ago from Port Dover Ontario Canada

    Cool recipe - marmalade eh! I love marmalade and alphafa on taost. i will try this as it sounds delicious. We have cabbage and apple with vinegar now and then and I agree, sit an hour is best. thanks

  • Jackie Lynnley profile image

    Jackie Lynnley 6 years ago from The Beautiful South

    You won't be sorry, it is fantastic.

  • RTalloni profile image

    RTalloni 6 years ago from the short journey

    It's a funny thing that I found this hub for I've been craving cabbage even though it's not something I eat a lot of. Thanks.