Cabbage is a leafy green, red (purple), or white (pale green) biennial plant grown as an annual vegetable crop for its dense-leaved heads. It is descended from the wild cabbage and belongs to the "cole crops" or brassicas, it is closely related to broccoli ,cauliflower; Brussels sprouts and Savoy cabbage.
Cabbage weights generally range from 500 to 1,000 grams.
Color & variation of cabbage
The plant changes its color according to the pH value of the soil, due to a pigment belonging to Anthocyanins.
In acidic soils, the leaves grow more reddish, in neutral soils they will grow more purple, while an alkaline soil will produce rather greenish-yellow coloured cabbages
Purple or Red Cabbage vs Green cabbage nutrition
Purple cabbage has 10 times more vitamin A than green cabbage.
Both types of cabbage contain vitamin A in the form of the carotenoids beta-carotene, lutein and zeaxanthin.
Beta-carotene is an antioxidant that can also be converted into the vitamin A you need for vision and to keep your skin and immune system healthy.
Purple Cabbage Nutrients per Serving
A one-cup (89g) serving of raw, chopped red cabbage contains:
- Calories: 22
- Protein: 1 gram
- Fat: 0.1 gram
- Carbohydrates: 5 grams
- Fiber: 2 grams
- Sugar: 2.8 grams
- Vitamin K: 67.6 micrograms or 85% of the daily value
- Vitamin C: 32.6 milligrams or 54% of the daily value
- Folate: 38.3 micrograms or 10% of the daily value
Health Benefits of Purple Cabbage
Purple Cabbage Benefits for Bone health
Purple cabbage contains a variety of nutrients that are important for bone health. While most people know that vitamin D and calcium are critical to their bone health, other nutrients essential to your bones include vitamin K and magnesium.
Purple cabbage is a good source of vitamin K and provides small amounts of calcium, magnesium, and zinc, which can help build and maintain healthy bones.
Purple Cabbage Benefits for Weight loss
Purple cabbages are higher on nutrients and comparatively fewer in calorie count. This is what makes them an ideal food group for those attempting to lose weight. Fun fact? Red or purple cabbages are also low on calories, high in water content and high in dietary fibre and antioxidants- making them the ideal snack for weight reduction.
Purple Cabbage improves Digestive Health
Purple cabbage is high in fiber, making it easier to digest foods and keep your digestive system healthy.
The high fiber content can keep food moving through your digestive system and reduce constipation. The soluble fiber in red cabbage can help the beneficial bacteria in your gut. It may help maintain a healthy balance of prebiotics in your digestive system.
Purple Cabbage & Heart Health
The anthocyanins in red cabbage may benefit your heart. Diets high in anthocyanins, like those found in red cabbage, are linked with lower blood pressure. They’re also linked to a reduced risk of cardiovascular disease.
Some additional Purple Cabbage benefits are:
- Purple Cabbage fights inflammation
- Purple Cabbage prevents certains types of cancers
Purple cabbage for Fertility & Pregnancy
Purple cabbage has a good mix of vitamins and minerals, especially folate, which is essential during pregnancy and also helps the body to produce red blood cells. It also contains vitamin C, which helps protect our cells by acting as an antioxidant, and potassium, which we need for a healthy heart.
Purple cabbage for skin
The spectrum of nutrients in purple cabbage makes it a perfect choice of veggie for keeping your skin look radiant and young. The goodness of antioxidants helps to reduce signs of ageing by improving your skin tone, flexible, lower wrinkles and age spots.
Purple cabbage for Immunity
Purple cabbage may help fight inflammation, which is thought to contribute to many diseases. Cabbage leaves appear to reduce breast pain, swelling, and inflammation due to increased milk supply and blood flow during the early postpartum period.
How to Consume Purple Cabbage
Purple cabbage is easy to incorporate into your diet.
This versatile vegetable can be added to soups, stews, salads, and coleslaw.
It’s delicious raw, steamed, sauteed, and fermented. It retains the most nutrients when it’s eaten raw, but is still highly nutritious when cooked. The flavor also becomes a little more subdued as a result of the cooking process.
When selecting a purple cabbage, be sure to pick one that’s heavy and firm. The outer leaves shouldn’t be too damaged, and the cabbage colours should be vibrant or bright.
When prepping your red cabbage, you’ll likely want to remove the first few outer leaves. Be sure to wash the red cabbage thoroughly.
Many recipes will have you add vinegar or apple cider vinegar during the cooking process to help lock in the purple-reddish color.
What are some delicious purple cabbage recipes?
A grilled purple cabbage wedge salad
What’s your favorite salad? Take your pick. But just make sure to replace the traditional green cabbage with the purple one. This will make sure you’re all stocked up on Vitamin C and really feel that crunch while you’re at it!
Cabbage and meat
If you are a non-vegetarian who simply cannot do without meat, make sure to add some purple cabbage the next time you saute, braise, or fry it.Trust us, do this without a second thought to make your meal more flavorful. Some examples of this? Beef and cabbage stir fry, Roasted pork tenderloin with cabbage and Shrimp and Cabbage. And not to worry, all these recipes are completely healthy.
And what’s more, you can also add the versatile cabbage to your pastas, pizzas, burgers and more!