As summer arrives, many people may experience a loss of appetite, but there’s one vegetable that stands out: purple cabbage. It’s not only visually stunning and nutritionally rich, but it’s also incredibly delicious—especially when used in fresh, light salads.
Purple cabbage is a popular choice in many fat-burning meals, instantly boosting the aesthetic appeal of any dish. But beneath its striking color, what unique nutrients does it contain? What health benefits can come from eating more purple cabbage?
The Nutritional Value of Purple Cabbage
Purple cabbage, also known as red cabbage, is named for its unique purple leaves and belongs to the Brassicaceae family. Beyond enhancing the visual appeal of meals, purple cabbage is also packed with valuable nutrients. While its nutritional profile is similar to that of green cabbage, it has some distinct advantages, particularly in its content of vitamin C, potassium, and calcium.
1. Vitamin C Purple cabbage contains 26 mg of vitamin C per 100 grams, which is 1.6 times more than green cabbage.
2. Potassium Green cabbage contains only 46 mg of potassium per 100 grams, while purple cabbage contains 177 mg per 100 grams—nearly four times more! Eating foods rich in potassium helps support healthy blood pressure.
3. Calcium While the calcium absorption from vegetables is not as efficient as that from dairy, purple cabbage provides 65 mg of calcium per 100 grams—2.3 times more than green cabbage.
4. Anthocyanins The difference in color between purple cabbage and green cabbage is due to its high anthocyanin content, which is the major nutritional feature of purple cabbage. Anthocyanin levels in purple cabbage range from 90.5 to 322 mg per 100 grams, making it comparable to blueberries, which typically contain 72 to 325 mg per 100 grams. Anthocyanins are powerful antioxidants and anti-inflammatory compounds. Regular consumption of anthocyanin-rich foods can help lower inflammatory markers in the body, protect cardiovascular health, and prevent cognitive decline. It also aids in protecting vision, helping the eyes adapt to darkness more quickly, improving myopia, and relieving eye fatigue.
Health Benefits of Eating Purple Cabbage
Besides providing antioxidants, anti-inflammatory benefits, and aiding in weight loss, regular consumption of purple cabbage offers other significant health benefits:
Cancer PreventionAs a cruciferous vegetable, purple cabbage is rich in compounds like glucosinolates and isothiocyanates, which have been shown to have anti-cancer properties. Studies suggest that regularly eating cruciferous vegetables can significantly lower the risk of various cancers, including stomach, breast, and lung cancers.
Improved Gut Health
A study published in the International Journal of Molecular Sciences found that purple cabbage juice contains various bioactive compounds that improve gut health in mice and alleviate symptoms of inflammatory bowel disease.
These benefits are mainly achieved by promoting the growth of beneficial gut bacteria, increasing the production of short-chain fatty acids, and reducing inflammation, all of which help reduce gut damage and the occurrence of colonic inflammation.