The Veggie Breakdown: Episode 5 — Cabbage

MICRONUTRIENTS  

Cabbage is a crisp, low-calorie crucifer packed with vitamin C, vitamin K, and folate. One cup of raw green cabbage delivers over half the daily value for vitamin C and nearly all of it for vitamin K. Red cabbage adds anthocyanins to the mix, potent antioxidants that support cellular health and reduce inflammation. You’ll also find small amounts of calcium, magnesium, and vitamin B6.

MACRONUTRIENTS  

Cabbage is mostly water, with minimal calories and carbohydrates. One cup of raw green cabbage contains about 22 calories, 5 grams of carbohydrates, 2 grams of fiber, and 1 gram of protein. Fat content is negligible. Its crunchy texture and mild flavor make it a versatile base for slaws, stir-fries, soups, and fermented dishes.

ORIGIN  

Cabbage has been cultivated for over 4,000 years, with roots in Europe and Asia. It evolved from wild Brassica oleracea and was prized by ancient Greeks and Romans for its medicinal properties. Today, cabbage is grown worldwide in several varieties, green, red, savoy, and napa, each with distinct textures and nutrient profiles.

COLOR AND PHYTOCHEMICALS  

Green cabbage contains glucosinolates and chlorophyll, while red cabbage is rich in anthocyanins. These compounds support detoxification, reduce oxidative stress, and may play a role in cancer prevention. Cooking methods like steaming or fermenting can preserve or enhance these phytochemicals depending on preparation.

BENEFITS  

Cabbage supports immune function, bone health, and digestive regularity. Its fiber promotes gut health and satiety, while vitamin K contributes to blood clotting and skeletal integrity. Fermented cabbage, like sauerkraut or kimchi, introduces beneficial probiotics that support microbiome diversity and immune resilience.

COACHING SPOTLIGHT  

For aging adults or clients with chewing challenges, lightly steaming cabbage softens its texture while preserving nutrients. Shredded raw cabbage adds crunch to salads and slaws. Fermented options offer gut health benefits and flavor variety. Pairing with vinegar or citrus enhances iron absorption and balances bitterness.

MOVEMENT MYTHS (NUTRITION EDITION)  

Myth: “Cabbage causes thyroid problems and should be avoided.”  

Truth: Like other cruciferous vegetables, cabbage contains goitrogens, but cooking reduces their impact. For most people, moderate intake poses no risk and offers substantial health benefits.