Purple Cabbage: Revealing its Research-Based Health Benefits
By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: Apr 25, 2024Click to rate this article!
[Total: 2 Avg: 4]
Get more insightful and
helpful tips to
treat Diabetes for FREE
Register to Avail the Offer
Send OTPBy continuing, you agree with our Privacy Policy and Terms and Conditions
By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: Apr 25, 2024Table of Contents
Purple cabbage is said to be packed with health benefits. In this article, we will delve into its nutrition wonders and potential health benefits. Plus, we’ll show you some tasty ways to add this versatile vegetable to your meals. Lastly, we will answer some frequently asked questions regarding this topic.
Did you know?
Purple cabbage, or red cabbage, is packed with vital nutrients. These contribute to its potential health benefits. Below we have described all the nutrients present in purple cabbage.
Purple cabbage is filled with vitamins and minerals. They all work together to boost overall health. So, we have broken down the key players found in this vivid vegetable.
Vitamin C is a powerful antioxidant. It is said to keep your immune system in check, boosts skin health by making collagen, and guards our cells from damage by free radicals. Purple cabbage is a great source of this key vitamin. It covers 56% of the Daily Value (DV) per 100 grams.
Blood clotting and strong bones rely on vitamin K. This key nutrient is plentiful in purple cabbage. With 28% of the DV for vitamin K per 100 grams, this vegetable is an excellent source for those aiming to boost their bone health and ideal blood clotting function.
There’s a good amount of vitamin A in purple cabbage too, packing 6% of the DV per 100 grams. This nutrient backs up healthy vision, immunity, and skin.
Vitamin B6 is another key player found in purple cabbage. Being vital for nerve function, metabolism, and red blood cell creation, this veggie provides 11% of the DV for B6 per 100 grams. That makes it a good addition to a meal plan focused on total wellness.
Though not a powerhouse source of calcium, purple cabbage does offer some of this key mineral. It contributes 4% of the DV per 100 grams. Calcium is vital for sturdy bones, nerve function, and muscle movements.
Potassium, an important electrolyte, keeps muscles working well, helps with nerve signals, and balances body fluids. You’ll find it in purple cabbage too. This vegetable delivers 5% of the DV for potassium per 100 grams. It’s a good addition for a diet that keeps electrolyte levels in check.
Below we have described the nutritional profile of purple cabbage in the table format.
| Nutrient | %DV per 100g |
| Vitamin C | 56% |
| Vitamin K | 28% |
| Vitamin A | 6% |
| Vitamin B6 | 11% |
| Calcium | 4% |
| Potassium | 5% |
To my knowledge, purple cabbage is a good source of fibre. The soluble fibre present in purple cabbage is believed to lower blood sugar and cholesterol, which might lower the risk of diabetes and heart disease. Insoluble fibre may help avoid constipation.
Dr. Siddharth Gupta, B.A.M.S, M.D
Next to its impressive nutrient mix, purple cabbage is also a good source of dietary fiber. Just about 100g (around 1 cup) of raw, chopped purple cabbage has around 2 grams of dietary fiber. That’s around 8% of the DV. Foods rich in fiber, like purple cabbage, help improve bowel movements, keep gut flora healthy, and could even help manage weight by increasing feelings of fullness.
The low-calorie content of purple cabbage is a big bonus for those aiming for a healthy weight. With just 28 calories per 100 grams, you can easily add purple cabbage to a wealth of meal plans and it won’t hugely affect your daily calorie intake.
Purple cabbage is rich in health-promoting nutrients that might shield us from conditions like cancer, diabetes, Alzheimer’s disease, ulcers, and premature ageing. Its antioxidants also have anti-ulcer, anti-diabetic, and anti-cancer qualities that might lower the risk of disease.
Dr. Rajeev Singh, BAMS
The nutrient makeup of purple cabbage sets it up as a nutrient-packed vegetable. In this section, we’ll look at the specific benefits of adding purple cabbage to your diet. Some of these come from compounds unique to this cruciferous vegetable.
One of the well-known health benefits of purple cabbage is its high antioxidant content. Antioxidants are essential for dealing with dangerous free radicals, which can cause cell damage and lead to the start of chronic diseases. Below we have listed key antioxidants and phytochemicals found in purple cabbage.
Anthocyanins are powerful antioxidants that give purple cabbage its bold color. They’re said to be linked to plenty of health benefits. This includes better heart health, reduced inflammation, and possibly even protection against certain types of cancers.
Purple cabbage and other cruciferous vegetables contain sulfur-rich compounds called glucosinolates. When we eat these, they break down into compounds known as isothiocyanates. In lab-based and animal studies, these showed strong anti-cancer effects. More research is needed in this regard.
The high antioxidant and phytochemical content in purple cabbage helps with its anti-inflammatory effects. Studies show that including purple cabbage may help cut inflammation in various body parts. These include the gut and joints . This may help void inflammation-based issues. Examples include arthritis, bowel inflammation, and some types of cancer.
As mentioned before, the anthocyanins in purple cabbage may play a significant role in supporting heart health. These strong flavonoid antioxidants have been linked to a lower risk of heart attacks, heart disease, and high blood pressure. They do this by reducing oxidative stress and inflammation in blood vessels.
Along with anthocyanins, the fiber in purple cabbage may also help boost heart health by keeping cholesterol levels in check. Soluble fiber, found in purple cabbage, binds to bile acid in the gut. This may help get rid of it, bringing down levels of circulating LDL (the “bad”) cholesterol.
The potassium content in purple cabbage may help with heart health. Research shows that eating more potassium may help bring down blood pressure levels. This is especially true in those with high blood pressure or at risk of it.
Purple cabbage is rich in vitamin K and C. Both play key roles in supporting bone health. Vitamin K is needed for proper bone building. Vitamin C plays a part in making collagen which adds structure to bones. Plus, small amounts of calcium, zinc, and magnesium in purple cabbage all add to its proposed bone-boosting benefit.
Eating cruciferous vegetable like purple cabbage may lead to a lower risk of certain cancers. These include colon and breast cancer. This is thought to be due to glucosinolates and other helpful compounds like polyphenols. They may have a role in managing cellular signals linked to cancer growth and development.
The fiber content in purple cabbage is also good for gut health. It helps move your bowels regularly and provides food for good gut bacteria. Insoluble fiber bulks up stools, while soluble fiber feeds gut bacteria. These good bacteria help to produce short-chain fatty acids (SCFAs). These may aid gut health and reduce inflammation in the gut.
Soluble fiber acts as a prebiotic. This is food for friendly gut bacteria. Foods that are rich in prebiotics, like purple cabbage, may help maintain a balanced gut microbiome. This is key to overall health and well-being.
The fiber content in purple cabbage helps digestion by moving the bowels regularly. This reduces constipation. It’s key to eat enough fiber for healthy digestion and overall gut health.
Purple cabbage’s low calorie and high fiber content make it a good helper in weight management and metabolic health. Eating foods rich in fiber gives you a full feeling and reduces calorie intake. This could lead to weight loss and improved metabolic health.
High vitamin C content in purple cabbage is great for skin and hair health. Vitamin C is a key factor for making collagen. This provides structure and stretchiness to the skin and hair. Moreover, antioxidants in purple cabbage help protect skin and hair cells from oxidative damage, further promoting overall skin and hair health.
Research is ongoing regarding the above potential benefits of purple cabbage. If more large-scale human trials show similar results, purple cabbage can prove to be a wonder food for its health benefits.
Also Read: Purple Cauliflower Benefits: A Nutritional Breakdown Backed by Science
Adding purple cabbage to many a dish is a simple. Whether you like it cooked or raw, here are some fun ways to savour this nutrient-packed vegetable.
There are many ways to cook purple cabbage. Each gives a different texture and taste. Some favourite ways to cook purple cabbage are as follows.
Steaming purple cabbage is quick and good for you, as it retains most of the nutrients. Just chop the cabbage into small bits and steam it in a basket or microwave it with a little water. Do this for 5-8 minutes until it’s soft.
Giving purple cabbage a quick sizzle in a tiny amount of olive oil or butter over medium heat is another fab cooking option. This way, the cabbage gets a bit of caramelization. That adds more flavours to your dish.
You can also slow-cook purple cabbage. This really infuses it with deep, complex flavours. Mix chopped cabbage with other tasty items like apples, vinegar, and spices. Then slow-cook it in a slow cooker or Dutch oven for a few hours until it’s tender.
Adding raw purple cabbage to salads and coleslaw brings a nice crunch and bold color to your meals. Thinly slice or shred it. Then mix it with other fresh vegetables, fruits, and your favourite dressing to make a fresh, nutrient-rich side dish.
Another way to get all the goods from purple cabbage is by juicing it. Purple cabbage juice is packed with nutrients. You can combine it with other fruits and vegetables for a super tasty, nutrient-rich beverage.
Pickling purple cabbage keeps its nutrients intact and gives a tangy flavour kick to your meals. Mix sliced cabbage with pickling liquid. That’s vinegar, salt, sugar, and spices mixed together. Then store it in an airtight jar in the fridge for at least a week to let the flavours steep.
Here are some tasty and simple purple cabbage recipes that you can give a try.
Give thinly sliced purple cabbage a quick fry with garlic and ginger. Also add your protein of choice (chicken, tofu, or shrimp) in a bit of oil until it’s tender. Stir in soy sauce, rice vinegar, and a pinch of sugar or honey. You’ll have a delicious and healthy main dish.
Cut purple cabbage into slices. Braise it in a mix of red wine, balsamic vinegar, and olive oil. Toss in onions, apples, and your favourite herbs and spices. Cook it until the cabbage is tender and slightly caramelized for a flavourful side dish.
Both purple and green cabbage offer many potential health benefits. But, there are some differences worth noting.
One key difference between purple and green cabbage is found in their nutrient content. Purple cabbage has more nutrients in terms of vitamins and minerals when compared to green cabbage. This is especially true when it comes to antioxidants like vitamin C and anthocyanins. Moreover, purple cabbage has more fiber than green cabbage. This offers more health goodies.
Purple cabbage tends to have a bolder, more peppery taste than green cabbage. Green cabbage is more sugary and mild. It’s also denser and crunchier, whereas green cabbage is softer. This can affect how we cook each type of cabbage.
Both purple and green cabbages can star in a range of dishes. In salads, coleslaw, stir-fries, and soups. But, their different tastes and textures may work better in certain recipes. For example, purple cabbage, with its bold colours and robust flavour, is often used in dishes that need to be visually striking and flavor-packed. Green cabbage might work better for softer, milder recipes.
Also Read: Vaginal Steaming: Research-Backed Insights on Benefits and Precautions
Though perfectly safe for most people, some things need careful thought before incorporating purple cabbage.
Purple cabbage has goitrogens. These are compounds that can disrupt normal thyroid function in some people. If you have hypothyroidism or another thyroid issue, check with your healthcare provider before adding large amounts of purple cabbage to your diet.
Due to its high fiber and indigestible sugar (raffinose) content, eating a lot of purple cabbage may cause gas, bloating, and discomfort in your gut in some people. If you notice these signs, consider reducing portion sizes or increasing intake little by little to let your body adjust.
Purple cabbage is packed with vitamin K. This may interfere with blood thinners like warfarin. If you’re taking any blood thinners, discuss with your healthcare provider before making big changes to how much purple cabbage you can eat.
If you’re allergic to broccoli, cauliflower, or other vegetable from the Brassica family, you might also be allergic to purple cabbage. If you think you might be allergic, ask your healthcare provider or allergist for advice.
Purple cabbage, packed with nutrients, offers an array of potential health benefits. This includes calming inflammation, boosting heart and bone health, and possibly guarding against certain cancers. Next to its nutritional prowess, purple cabbage adds splash of colour and robust flavour to a range of recipes, from salads to stir-fries. Adding purple cabbage to your diet lets you enjoy its mouthwatering taste while reaping its many science-supported health benefits. A healthy, balanced diet featuring purple cabbage may enhance overall health and wellness.
Also Read: Chinese Eggplant: Uses, Benefits, Side Effects & More!
For fresh purple cabbage, put it in the vegetable drawer in your fridge. Wrap it in plastic or put it in a sealable bag. Stored this way it should last up to two weeks.
Absolutely, you can eat purple cabbage raw as well. It’s a healthy addition to salads and coleslaw.
Purple cabbage usually has a stronger, more peppery flavour as opposed to green cabbage. Green cabbage offers a lighter, sugary flavour profile.
To get the potential purple cabbage carries, aim for 1-2 servings of cruciferous vegetables like purple cabbage each day. Do so after consulting with your doctor especially if you already have thyroid problems, if you’re taking blood thinners, or during pregnancy/breastfeeding.
Purple cabbage is healthy and most likely safe for most people. That said, always consult with your healthcare provider if you need personal advice during pregnancy and breastfeeding. This is especially important if you have a thyroid issue or are taking blood-thinning medications.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Comments