December 26, 2024, 4:11 pm | Read time: 5 minutes
Red cabbage is a real classic and is traditionally served with a Sunday roast or at Christmas time with game and co. But there is much more to the purple-colored cabbage: the regional superfood not only delights with its characteristic aroma but also impresses with its ingredients. FITBOOK nutrition expert Beke Enderstein explains why red cabbage is so healthy and should be served more often – and how it can be interpreted in a modern way.
Whether in the salad bar of a restaurant or canteen, on Sundays with a roast, or at Christmas for a festive meal – red cabbage is the perfect side dish and healthy too. Find out here what nutrients cabbage has to offer and what health benefits it has, and get tips on how to prepare it.
Overview
Exciting Facts about Red Cabbage
The appearance of this popular vegetable, reminiscent of a head, is why red cabbage is classified as a type of head cabbage. In contrast to white cabbage – the light-colored relative of red cabbage – the red variety has a subtly sweet aroma and a brilliant color. From a botanical point of view, the hard head of cabbage is a compressed plant shoot.
Why Red Cabbage is Not Always Red-Purple
This winter vegetable, which harmonizes with spices such as juniper, cloves, nutmeg, and bay leaves, is also known as red cabbage or blue cabbage. The reason for this variation is that the color can change from bright red-violet to shades of blue depending on the soil’s pH value in the region and the method of preparation. The bluer the cabbage, the more alkaline the soil in which it was grown.
Red cabbage is grown in Germany throughout the year in the form of early, medium and late varieties. Harvest time is from summer to fall. As the late varieties can be stored for several months, red cabbage is available as a superfood throughout the winter.
Healthy Red Cabbage: Nutrients and Calories
First of all, red cabbage has a high nutrient density, as it contains various micronutrients with a low energy and high water content.
Calories
Red cabbage provides just 22 kilocalories per 100 grams and, with four grams of carbohydrates, is perfect for low-carb and keto diets!
Macronutrients
Like other vegetables, red cabbage is almost fat-free and contains significantly less sugar than sweet fruit. In addition to long-chain carbohydrates, the satiating and digestive fibers, in particular, play a role in the health effects.
Vitamins
Cabbage leaves are rich in vitamin C, an immune-boosting nutrient. However, since this water-soluble vitamin is heat-sensitive, cooking can destroy it. Therefore, it’s beneficial to serve cabbage raw more often. There are also relevant amounts of vitamins E and K. While the antioxidant duo of vitamins C and E support cell protection, vitamin K is essential for bone metabolism and blood clotting.1
Minerals
Valuable minerals and trace elements include blood-forming iron, “bone-supporting” calcium, magnesium, and potassium. Iron supports the body’s natural defenses and contributes to energy production, while magnesium and potassium are beneficial for nerve and muscle function.
Antioxidants
The plentiful secondary plant compounds found in red cabbage have a significant impact on our health.
Health effects
Red Cabbage for the Heart and Blood Vessels
The coloring anthocyanins, which belong to the polyphenols, are associated with a reduced risk of cardiovascular disease.2
Red Cabbage for Cancer Prevention
The glucosinolates responsible for the typical aroma of cabbage and the polyphenols are associated with a reduced risk of certain cancers.3,4
Red Cabbage Against Inflammation in the Body
According to the University of Heidelberg, the sulforaphane contained in red cabbage is said to have anti-inflammatory properties. However, the mustard oil is mainly found in microgreens – the miniature cabbage plants.5
Valuable Dietary Fiber
The dietary fiber in red cabbage promotes healthy intestinal function. Additionally, red cabbage contains acetylcholine, a compound that aids digestion and stimulates intestinal movement. Combined with the extra portion of fiber, red cabbage is a real booster for intestinal health. If eaten regularly, it can prevent constipation. But it gets even better!
Fermented Red Cabbage
Like sauerkraut, this popular winter vegetable can be turned into lactic acid-fermented raw food with salt in the absence of oxygen. Fermentation produces probiotic cultures (lactic acid) for the intestinal flora.6
Tip: The essential oils of caraway, aniseed, and fennel are suitable for preventing flatulence after eating red cabbage.
Is Red Cabbage Suitable for Losing Weight?
Yes, the high fiber content in cabbage ensures an intense feeling of satiety with a low-calorie density. Combining red cabbage with ample protein and fluids can significantly reduce the likelihood of experiencing cravings while dieting.
The potassium in cabbage leaves can also aid in eliminating excess body water, making it ideal for gentle diuresis.
Naturally, one should avoid using excessive amounts of oil in red cabbage salad. When served as a vegetable, a single teaspoon of oil is sufficient for steaming a portion for one person. Rather than sweetening the cabbage excessively with cranberry jam, adding pieces of apple can impart a subtle sweetness.
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Healthy Preparation
For optimal benefits, opt for fresh red cabbage, which is excellent as a raw vegetable or in salads. Pure frozen red cabbage serves as a quicker option. This is particularly convenient if cooking for many people, and a food processor for shredding is not available.
Since the cultivation method of vegetables influences their healthfulness, ideally, one should choose organic red cabbage for its higher micronutrient content and absence of pesticides or herbicides. Additionally, for single households, organic red cabbage is typically smaller in size.
Preparation
- Finely shredded as a salad with orange vinaigrette and a topping of chopped roasted walnuts
- Sauté with olive or rapeseed oil and then steam
- Cook as briefly as possible and al dente
- Refine with (red) onions and pieces of apple
- Eat as a fermented vegetable with probiotics