Benefits And Nutrients Of Green Cabbage

In Spanish, the cabbage or green cabbage is also known as kale, kale or Portuguese kale, due to the numerous folds that it presents in its leaves, which are dark green and, inside, can be light or pale green .

The plant from which cabbage comes belongs (like other species such as broccoli, cabbage and cauliflower) to the genus Brassica and its scientific name is Brassica oleracea . It comes from Europe, although today it is grown all over the world.  There are approximately seven varieties of cabbage, which can be identified thanks to the different colors they present. Next, we will talk about the nutritional advantages that the consumption of this vegetable implies.

In addition to its advantages, green cabbage can be combined with a large number of ingredients in various recipes (soups, salads, stews, smoothies, etc.). Therefore, there is no single way to eat it. Now, the way each person chooses depends on taste.

Nutrients present in green cabbage

Just as the nutritional contributions of other foods have been investigated, the contribution of green cabbage has been studied. Thanks to this, it has been determined that cabbage is a food capable of completing a balanced diet in a satisfactory way. 

Among vegetables, green cabbage has turned out to be a pleasant surprise in terms of nutritional benefits. According to medical publications and the Spanish Nutrition Foundation, it has  folates, magnesium, vitamins K, C and B6, calcium, potassium, among others. 

Green cabbage

Vitamin K

This substance is extremely important for proper blood clotting and bone metabolism, which is why it helps prevent bone and cardiovascular diseases. Likewise, its adequate assimilation is associated with better episodic memory in older adults.

This last point was reflected in an investigation published in the Journal Neurobiology of Aging , in which adults older than 70 years, whose vitamin K1 levels were higher, had a better performance of episodic verbal memory. 

Vitamin C and antioxidants

By eating green cabbage we are giving the body a good dose of vitamin C. In addition, according to studies, we provide the body with important antioxidants, which help in the synthesis of enzymes and collaborate in the protection of the immune system.


Manganese is a mineral that the body uses to build bone and tissue, as well as to activate enzymes, among many other functions.

Vitamin B6

This vitamin is necessary in the metabolic processes of amino acids, the synthesis of neurotransmitters, lipids and glucose.

In addition, according to the sources cited above, green cabbage is also a source of iron, calcium, vitamin B2 (riboflavin) and vitamin B1 (thiamine). The latter, however, are found to a lesser extent in this vegetable than the other nutrients listed.

Vitamin A

Green cabbage is also a source of vitamin A, which helps maintain good vision and a well-functioning immune system. This is evidenced by a study published in the Journal of Clinical Medicine . Also, its high concentration of beta-carotene makes this vegetable ideal as a precursor of vitamin A in the body.

Chopped green cabbage

Other benefits of consuming green cabbage

In addition to getting the nutrients mentioned above, eating green cabbage has other health benefits. Among the most prominent are the following:

  • It is a source of fiber, due to its high content of water and fiber, following what the aforementioned publications report. Therefore, it favors the digestion process, allowing food to pass more easily through the digestive tract.
  • If this vegetable is consumed regularly, it could help lower cholesterol (due to its low levels of this element) and control blood pressure, thanks to the fact that it contributes to a healthier diet with less lipid content.

How should it be consumed?

Green cabbage is a food that can be consumed in many ways. However, it must be taken into account that, depending on the way of cooking, it is possible that it loses part of its properties. This also happens with other vegetables; therefore, you have to pay attention to these types of details if you want to reap its full benefits.

There are those who choose to eat it raw, in mixed salads and others, incorporate it into their green smoothies. Now, it is also valid to consume it steamed, soft and easy to chew.

Eat green cabbage frequently

Add this vegetable to your diet more regularly and start exploring the different ways to enjoy it. You will be surprised how versatile it can be as an ingredient in the kitchen. Remember to introduce it in the context of a balanced diet to experience benefits.

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