Brassica group of plants has a lot of species such as broccoli, Brussels sprouts, and kale and Purple cabbage. Purple cabbage is the plant which we are going to talk about in this article.
Purple cabbage is a circle-shaped plant which is also called red cabbage. The taste of purple cabbage is kind of similar to green cabbage. The purple cabbage has great components which are directly linked to health benefits, such as stronger bones and a healthier heart.
It is thought that Purple cabbage has the ability to decrease the possibility of catching inflammations and decrease the risk of having certain diseases such as cancer and Alzheimer’s. Moreover, it’s an unbeatable many-sided vegetable which can be enjoyed raw, cooked, or fermented and added to a lot of dishes.
Purple Cabbage in Your Diet
If you want to get the most of Purple Cabbage, you should not cook it. Because it loses many of its valuable minerals and vitamins in the process of cooking. Despite it is recommended to not cook Purple Cabbage, the antioxidants in purple cabbage are easier to be absorbed by your stomach when it is cooked.
Here are 10 outstanding health benefits and advantages of purple cabbage, all proved by science
Rich in healthy nutrients
Although Purple Cabbage is low in calories, purple cabbage has a significant amount of healthy nutrients. Just Two cup (178 gram) of chopped, raw, purple cabbage contains the following nutrients.
- Calories: 56
- Protein: 2 gram
- Carbs: 14 grams
- Fiber: 4 grams
- Vitamin C: 56% of the Daily Value (DV) for one cup
- Vitamin K: 28% of the DV for one cup
- Vitamin B6: 22% of the DV
- Vitamin A: 12% of the DV
- Potassium: 10% of the DV
- Thiamine: 10% of the DV
- Riboflavin: 10% of the DV
Purple cabbage also gives small amounts of essential minerals like iron, calcium, magnesium, phosphorus, copper, and zinc which are extremely important for maintaining the blood pressure, muscles contraction, balancing the level of sugar in the blood and also help the immune system.
A lot of potent compounds
Purple cabbage presents a vital source of antioxidants and many other beneficial plant compounds that assist in fighting against cellular damage. Its antioxidants are involved in vitamin C, carotenoids, and flavonoid antioxidants, such as anthocyanins and kaempferol.
Purple Cabbage it mostly holds for higher amounts of these than green cabbage.
For example, the research showed that the antioxidant levels in purple cabbage are ranging between 4 and 4.5 times higher than those found in green cabbage varieties.
Help lose weight
Purple cabbage can help you lose weight as it has a low caloric intensity paralleled to other foods. Just one cup chopped raw purple cabbage holds for only 28 calories.
2,000 calories for an adult is the daily recommended amount. Every raw purple cabbage contains a large amount of water and that is why the purple cabbage has low calories. Cabbage approximately contains about 90 percent water.
Fight against inflammation
Purple cabbage assists in fighting against inflammation, which is responsible for causing many diseases. When scientists applied cabbage on the skin, the result showed that Purple cabbage can protect the skin from inflammation.
Purple Cabbage also can relieve the breast pain arising from inflammation due to increased milk supply and blood flow during the early postpartum period.
Boost heart health
Purple cabbage contains a substance called anthocyanins which gives Purple cabbage its colour and also this substance helps in promoting heart health.
One more scientific research has proven that the risk of catching a heart attack get lower if you are eating a large amount of Purple cabbage.
High intake of Purple Cabbage which contains High level of anthocyanin also help in keeping the blood pressure balanced. The fact that Purple cabbage has more than 36 types of anthocyanins, making it an unbeatable source of this heart-healthy compound.
Promote gut health
It is believed that Purple Cabbage reduce gut inflammation and intestinal microsites and that helps in reducing the possibility of having Cancer. Purple Cabbage contains fiber, which helps to keep the gut healthy and makes digest foods more easily.
As Purple Cabbage contains for Insoluble fiber which helps in making the stool moving out of the gut easier so that Purple Cabbage lower the causes of constipation.
Make the bones harder
Purple cabbage has several vitamins like vitamins C and K and some of the extremely important minerals like calcium, manganese, and zinc, which helps in strengthening the bone.
For example, only one cup of raw purple cabbage has approximately 56% of the DV for vitamin C, which plays a vital role in bone formation and provides the protection for the bone cells from damage.
Purple cabbage is rich in vitamin K1, which is believed that has a great impact on formation and straightness the bone.
Provide proper production against certain cancers
A lot of scientists believe that Purple Cabbage can show fight against certain types of cancers and that is because Purple Cabbage contains sulforaphane and anthocyanins.
These two substances have elements that can eliminate cancer cells. Moreover, these two substances can prevent them from growing and spreading.
Great source for Vitamin C
Purple cabbage is considered as an important source of vitamin C which is nutritionally significant. For example, only one cup gives 51 milligrams, or 85 percent, of the 60-mg daily requirement.
One Raw purple cabbage has a higher level of vitamin C than it does when cooked. Vitamin C is an effective antioxidant. It helps in keeping cells safe from the DNA and compositional destruction that metabolic toxins often cause.
How to eat Purple Cabbage as a healthy routine
It is recommended for adults who daily do outwork for 30 minutes to have two or three cups of vegetables per day. The adults who are physically more active, they should have just one cup of Purple Cabbage per day.
Best ways to eat Purple Cabbage
- Cut Purple Cabbage into pieces and eat it as a shredding salad.
- Mix Purple Cabbage with tomatoes and carrot.
- Enjoy Purple Cabbage with fresh yogurt.