Unlocking Cabbage's Anti-Cancer Power
Cabbage is a cruciferous vegetable that has been shown to have anti-cancer properties. It contains various phytochemicals, vitamins, minerals, and fiber that can help prevent and fight against different types of cancer, such as colorectal, breast, lung, prostate, bladder, and stomach cancer.
In this article, you will learn about:
Table of Contents
- Relevant Research on Cabbage in Cancer Prevention
- Seven Rich Nutrients in Cabbage
- Two Groups of People Should Consume Cabbage in Moderation
- How to Choose and Cook Cabbage for Maximum Benefits
- Frequently Asked Questions
- Reference
Relevant Research on Cabbage in Cancer Prevention
Cabbage is a common vegetable that has many health benefits, especially for the prevention and treatment of various cancers. According to scientific studies, cabbage contains several phytochemicals, vitamins, minerals, and dietary fiber that can modulate the immune system, induce detoxification enzymes, regulate cell cycle and apoptosis, and inhibit angiogenesis and metastasis.
A meta-analysis of 94 epidemiological studies found that a high intake of cruciferous vegetables, such as cabbage, was associated with a reduced risk of cancer at most sites, especially lung, stomach, colon, and rectal cancers. Another meta-analysis of 13 prospective cohort studies found that cruciferous vegetable consumption was inversely related to the risk of bladder cancer. Furthermore, a randomized controlled trial showed that cabbage juice consumption for 7 days significantly increased the urinary excretion of 8-isoprostane, a biomarker of oxidative stress, suggesting a potential chemopreventive effect of cabbage in smokers.
Therefore, cabbage is not only a delicious and nutritious vegetable, but also a powerful ally in the fight against cancer. Experts recommend consuming at least half a bowl of cruciferous vegetables, such as cabbage, radish, and cauliflower, daily to reap their anticancer benefits.
Seven Rich Nutrients in Cabbage
Cabbage is a low-calorie, nutrient-dense vegetable that can provide many health benefits. According to the USDA, 100 grams (g) of raw cabbage contains 92.7% water and only 23 calories. Here are some of the key nutrients that cabbage offers:
| Nutrient | Amount per 100g | Percent Daily Value (%DV) | Health Benefits |
|---|---|---|---|
| Vitamin U | 350 micrograms (μg) | N/A | Protects the stomach lining and helps heal ulcers2 |
| Calcium | 43 milligrams (mg) | 4% | Supports bone health and muscle function3 |
| Vitamin C | 41 mg | 46% | Boosts immunity, collagen synthesis, and antioxidant defense4 |
| Potassium | 200 mg | 4% | Regulates blood pressure and fluid balance |
| Vitamin K | 78 μg | 65% | Essential for blood clotting and bone metabolism |
| Folate | 78 μg | 20% | Crucial for normal fetal development and DNA synthesis |
| Dietary Fiber | 1.8 g | 6% | Promotes bowel movement and regularity, lowers cholesterol and blood sugar levels |
As you can see, cabbage is a rich source of vitamin U, a unique compound that is not found in many other foods. Vitamin U, also known as S-methylmethionine, has anti-inflammatory and anti-ulcer properties. It can protect the stomach lining from damage caused by alcohol, aspirin, or stress, and help heal gastric and duodenal ulcers. Cabbage also contains more calcium than radish, another cruciferous vegetable. Calcium is important for maintaining strong bones and teeth, as well as for muscle contraction and nerve transmission.
Cabbage is also high in vitamin C, a powerful antioxidant that can enhance the immune system, support wound healing, and prevent scurvy. Vitamin C also plays a role in the synthesis of collagen, a protein that gives structure and elasticity to the skin, hair, and nails. Additionally, vitamin C can regenerate other antioxidants in the body, such as vitamin E, and protect the cells from oxidative stress. Cabbage provides more vitamin C than oranges, a fruit that is often associated with this vitamin.
Another important mineral that cabbage provides is potassium, which helps regulate the fluid balance and blood pressure in the body. Potassium works with sodium to maintain the normal function of the cells, nerves, and muscles. A diet high in potassium and low in sodium can lower the risk of hypertension, stroke, and kidney stones. Cabbage is a good source of potassium, especially when cooked, as some of the water-soluble potassium leaches out into the cooking water.
Vitamin K is another nutrient that cabbage is rich in. Vitamin K is essential for the activation of certain proteins that are involved in blood clotting and bone metabolism. Without vitamin K, bleeding disorders and bone loss can occur. Vitamin K also has anti-inflammatory and anti-cancer effects, as it can modulate the expression of genes related to inflammation and cell growth. Cabbage is one of the best plant sources of vitamin K, especially the red and purple varieties.
Folate, also known as vitamin B9, is a crucial nutrient for pregnant women and anyone who needs to make new cells. Folate is involved in the synthesis of DNA and RNA, the genetic material of the cells. Folate also helps prevent neural tube defects, such as spina bifida, in the developing fetus. Folate deficiency can cause anemia, fatigue, and poor growth. Cabbage is a good source of folate, especially when eaten raw, as cooking can destroy some of the folate content.
Last but not least, cabbage is a great source of dietary fiber, a type of carbohydrate that is not digested by the human body. Fiber can help improve digestive health, as it adds bulk to the stool and stimulates the movement of the intestines. Fiber can also lower the levels of cholesterol and blood sugar in the blood, as it binds to bile acids and slows down the absorption of glucose. A high-fiber diet can reduce the risk of constipation, hemorrhoids, diverticulitis, heart disease, and diabetes. Cabbage is a high-fiber vegetable that can help you meet your daily fiber needs.
In summary, cabbage is a superfood that contains seven rich nutrients that can benefit your health in various ways. By adding cabbage to your diet, you can enjoy its anti-inflammatory, anti-ulcer, bone-supporting, immune-boosting, blood pressure-lowering, fetal-protecting, and digestion-improving effects.
Two Groups of People Should Consume Cabbage in Moderation
While cabbage is generally a healthy and nutritious vegetable, there are some people who need to be careful about the amount and way they eat it. These include:
- Individuals with Chronic Kidney Disease: Cabbage is high in potassium, which is an essential mineral for regulating blood pressure and nerve function. However, too much potassium can be harmful for people with kidney problems, as their kidneys cannot filter out the excess potassium from the blood. This can lead to hyperkalemia, a condition that causes irregular heartbeat, muscle weakness, and even cardiac arrest. Therefore, people with chronic kidney disease should limit their intake of cabbage and other high-potassium foods, and consult their doctor or dietitian for guidance.
- Individuals with Gastric Ulcers: Raw cabbage, especially the outer leaves, has a rough texture that can irritate the lining of the stomach and worsen the symptoms of gastric ulcers. However, this does not mean that people with gastric ulcers should avoid cabbage altogether. In fact, cabbage has many benefits for the digestive system, as it contains various vitamins, antioxidants, and anti-inflammatory compounds that can help heal the damaged tissues and reduce inflammation. The key is to cook the cabbage well, as this softens the fibers and makes it easier to digest. According to traditional Chinese medicine, cabbage has a sweet and mild nature that can promote digestion, nourish the kidneys, and strengthen the tendons and bones. Cooked cabbage can also help prevent osteoporosis by enhancing calcium absorption. For those who prefer raw cabbage, juicing it is a good alternative, as this preserves the nutrients and enzymes without irritating the stomach. One of the most beneficial components in cabbage juice is an amino acid called S-methylmethionine, also known as “vitamin U” or “cabbagen,” which has been shown to have anti-ulcer and anti-gastritis effects. It can also improve liver function in patients with chronic liver disease. Vitamin U is more abundant in the inner leaves of cabbage, so make sure to use them when making juice.
How to Choose and Cook Cabbage for Maximum Benefits
Cabbage is a versatile vegetable that can be prepared in many ways, such as boiling, steaming, stir-frying, roasting, or fermenting. However, not all methods are equally effective in preserving the nutritional value and flavor of cabbage. Here are some tips on how to choose and cook cabbage for maximum benefits:
- How to choose: When buying cabbage, look for firm, compact, and heavy heads that have fresh and crisp leaves. Avoid cabbage that has wilted, yellowed, or bruised leaves, or signs of insect damage or mold. The color of the cabbage should be bright and uniform, whether it is green, red, or purple. The stem should be trimmed and dry, not moist or cracked. If possible, choose organic cabbage, as it has lower pesticide residues and higher antioxidant levels than conventional cabbage.
- How to store: Cabbage can be stored in the refrigerator for up to two weeks, as long as it is kept in a plastic bag or airtight container to prevent moisture loss and odor absorption. Do not wash or cut the cabbage before storing, as this will reduce its shelf life and nutrient content. If the cabbage starts to lose its freshness, you can revive it by soaking it in cold water for a few minutes. Alternatively, you can freeze the cabbage after blanching it for a few minutes in boiling water, then draining and cooling it. Frozen cabbage can last for up to a year, but it may lose some of its texture and flavor.
- How to cook: The best way to cook cabbage is to use a short and gentle method, such as steaming, microwaving, or sautéing, as this will retain most of the nutrients and phytochemicals in the cabbage. Boiling or overcooking cabbage can cause significant losses of vitamin C, folate, and glucosinolates, the compounds that give cabbage its anti-cancer properties. To enhance the flavor and aroma of cabbage, you can add some spices, herbs, vinegar, or lemon juice. You can also ferment cabbage to make sauerkraut or kimchi, which are rich in probiotics, fiber, and vitamin K2. Fermented cabbage can also increase the bioavailability of some nutrients, such as iron and calcium. However, be careful not to consume too much fermented cabbage, as it can be high in sodium and may increase the risk of gastric cancer.
Frequently Asked Questions
Is cabbage good for weight loss?
Cabbage is a low-calorie vegetable that can help you achieve your weight loss goals. According to a study published in the journal Nutrients, cabbage is rich in dietary fiber, which can increase satiety and reduce hunger, leading to lower calorie intake and weight loss. Additionally, cabbage contains antioxidants and phytochemicals that may modulate the metabolism and prevent obesity-related inflammation and oxidative stress .
To maximize the weight loss benefits of cabbage, it is recommended to consume it as part of a balanced diet that includes lean protein, healthy fats, and complex carbohydrates. You can also try the cabbage soup diet, which involves eating large amounts of cabbage soup for a week, along with some other foods. However, this diet is not sustainable in the long term and may cause nutritional deficiencies if followed for too long.
Can cabbage cause gas or bloating?
While cabbage is a cruciferous vegetable known to cause gas in some individuals, cooking methods and gradual introduction into the diet can help minimize bloating. Chewing thoroughly and choosing fermented cabbage products may also aid digestion.
Reference
- 1: Liu, X., Lv, K. (2013). Cruciferous vegetables intake is inversely associated with risk of breast cancer: A meta-analysis. Breast, 22(3), 309-313.
- 2: Vermeulen, M., Klöpping-Ketelaars, I. A., van den Berg, R., & Vaes, W. H. (2008). Bioavailability and kinetics of sulforaphane in humans after consumption of cooked versus raw broccoli. Journal of agricultural and food chemistry, 56(22), 10505-10509.
- 3: Higdon, J., Delage, B., Williams, D., & Dashwood, R. (2007). Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis. Pharmacological research, 55(3), 224-236.
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