Boost gut microbiota with red cabbage
Every season brings a variety of fruits and vegetables, but some staples, like cabbage, are available year-round and incredibly versatile. Cabbage shines in summer salads when eaten raw and adds warmth to hearty cooked dishes during colder months.
A member of the cruciferous vegetable family, which includes broccoli and cauliflower, cabbage is packed with health benefits. Purple cabbage, in particular, stands out due to its significantly higher levels of two antioxidant flavonoids—anthocyanins and kaempferol—making it four times more potent than green cabbage.
Kaempferol: More Than an Antioxidant
Kaempferol offers numerous health benefits beyond its anti-inflammatory and antioxidant properties. Notably, it has antitussive qualities, meaning it helps keep airways clear and reduces the likelihood of pulmonary inflammation and coughing.
Anthocyanins: Nature’s Heart Protectors
Cabbage contains 36 types of anthocyanins, the compounds responsible for its vibrant purple hue. These powerful antioxidants, also found in wine and red or purple fruits, are linked to a reduced risk of heart disease and lower blood pressure when consumed regularly.
Just a cup of red cabbage can keep the gut healthy by diversifying the microbiota.
Sulforaphane: Keep your gut healthy
When cabbage is chopped or crushed, it releases sulforaphane, a phytochemical compound also present in broccoli and cauliflower. Sulforaphane has potent anti-cancer properties and supports heart health. Additionally, it can reduce gut inflammation by up to 40%, promoting a balanced intestinal flora, which in turn enhances cognitive functions and improves mood.
Cabbage is a rich source of fiber, containing both soluble and insoluble types. Soluble fiber (30%) nourishes beneficial gut bacteria, known as short-chain fatty acids (SCFAs), which boost microbiota diversity and stimulate metabolic functions. The remaining 70% is insoluble fiber, which supports healthy bowel movements.
Essential Vitamins for Bone Health
One cup of cabbage provides nearly 60% of the recommended daily intake (RDI) of Vitamin C, a powerful antioxidant, and Vitamin K1, which is crucial for bone strength. To retain these nutrients, raw consumption is recommended.
One of my favorite ways to enjoy cabbage is in a quick and tasty salad. Simply chop some cabbage, add a few leaves of cilantro, toss in some walnuts, and dress it with a tangy vinaigrette. It’s delicious, nutritious, and satisfying. For a probiotic-rich option, try making kimchi by fermenting cabbage in a jar for about a week.
You can further enhance your daily antioxidant intake with Semaine Hair and Skin Gummies, which contain astaxanthin, a potent antioxidant that supports overall health; and if you need of digestive help try Pre and probiotics.
Give these tips a try and let us know how you incorporate cabbage into your meals.
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