Boost gut microbiota with red cabbage
Every season has its variety of fruits and vegetables, but some are with us all year-round and are very versatile like cabbage, which can be eaten raw during hot summer months or cooked during colder months.
A member of the cruciferous family, which includes broccoli and cauliflower, cabbage has a vast amount of benefits. In particular, purple cabbage has significantly higher quantities of two antioxidants flavonoids, anthocyanins and kaempferol, which makes it four times more powerful than its green counterpart.
Among the interesting qualities of kaempferol, aside from its anti-inflammatory and its antioxidant properties, is its antitussive properties, meaning it can keep the airways clean, decreasing the chances of pulmonary inflammation and cough.
Just a cup of red cabbage can keep the gut healthy by diversifying the microbiota.
Cabbage contains 36 kinds of anthocyanins, compounds also found in wine and red or purple fruits, that give cabbage its characteristic purple color. These powerful antioxidants have shown to reduce the risk of heart diseases and high blood pressure in those who consume red cabbage regularly.
When chopped or crushed it releases a phytochemical compound, sulforaphane, also present in broccoli and cauliflower, that has high anti-cancer properties and keeps the heart healthy. This compound can also reduce gut inflammation, up to 40%, keeping the intestinal flora balanced which also enhances cognitive functions and boosts mood.
It also contains lots of fibers, both soluble, 30%, which feeds beneficial gut bacteria, known as short-chain fatty acids (SCFAs) responsible for boosting microbiota diversity and stimulating its metabolic functions, and another 70% of insoluble fiber which helps bowel movement.
Furthermore, one cup of cabbage contains almost 60% of the recommended daily intake (RDI) of Vitamin C, another powerful antioxidant, and Vitamin K (K1), both essential vitamins for bone strength. To preserve all its properties I like to consume it raw. One of my favorite recipes calls for a chopped cabbage with a few leaves of cilantro, walnuts and a tangy vinaigrette that takes only a few minutes and it’s delicious and satiating. You can also make kimchi by letting it ferment in a jar for a week or so.
You can also boost your antioxidants daily with Semaine Hair and Skin gummies which contain a very powerful antioxidant, astaxanthin.
Try it and let us know what you think!
