If you’ve overlooked cabbage at the grocery store, you’re not alone. Between its mild flavor and funky smell when cooked, the cruciferous vegetable tends to get a bad rap. However, cabbage deserves a chance to shine, as it’s chock-full of essential nutrients. Not convinced? Read on.

Health benefits of cabbage

1. It pumps the brakes on oxidative stress.

Oxidative stress is caused by high levels of free radicals, which damage cells and alter DNA, says Laura Iu, RD, CDN, CNSC, a New York-based registered dietitian. That’s where cabbage comes in. The cruciferous vegetable is teeming with antioxidants, which work to neutralize free radicals, ultimately defending the body against oxidative stress.

2. It reduces inflammation.

As the antioxidants in cabbage fight oxidative stress, they also quell inflammation. Sulforaphane — a compound found in cabbage — reduces inflammation by acting on pro-inflammatory pathways in the body. Research has also shown that sulforaphane may regulate anti-inflammatory genes and lower pre-inflammatory proteins.

3. It contains immune-boosting nutrients.

For a natural way to support your immunity, add more cabbage to your plate. It’s packed with vitamin C, an essential nutrient that “supports [the] body’s defense mechanisms by boosting the production of white blood cells, which are crucial for fighting off infections,” says Iu. “It also acts as an antioxidant, fighting off free radicals that can weaken [the] immune system,” she adds.

4. It keeps your eyes healthy.

According to Valerie Agyeman, registered dietitian and host of women’s health podcast, Flourish Heights, the lutein and zeaxanthin found in cabbage are antioxidants that protect the eyes from ultraviolet (UV) light. This is key because UV light can cause oxidative stress in the retina, increasing the risk of age-related macular degeneration and vision issues.

5. It contains fiber for a healthy gut.

Cabbage is a stellar source of both soluble and insoluble fiber, which are both needed for optimal gut health. According to Iu, soluble fiber (which dissolves in water) acts as a prebiotic, meaning it “feeds” good bacteria in the gut. Meanwhile, insoluble fiber (which doesn’t dissolve in water) adds bulk to stool, helping promote regular bowel movements and reducing constipation.

6. It’s good for the heart.

The soluble fiber we just mentioned also helps reduce the absorption of cholesterol in the blood, potentially preventing high blood cholesterol, a major risk factor for heart disease. Cabbage also contains potassium, an essential mineral that regulates blood pressure, says Iu. And we know cabbage helps fight inflammation and oxidative stress, both of which can fuel the development of heart disease.

7. It strengthens the bones.

Another cabbage health benefit involves the bones. According to Agyeman, the cruciferous vegetable provides vitamin K, a nutrient that helps the body absorb calcium — i.e., the main mineral needed to build strong bones. It’s also needed to form “bone proteins, which keep bones strong and reduce the risk of fractures,” says Agyeman.

8. It has key nutrients for pregnant people.

Thanks to its high content of folate, also known as vitamin B9, cabbage can support healthy pregnancies. That’s because the nutrient is needed to make red and white blood cells, as well as DNA. It also aids the development of the central nervous system in a growing fetus, which can prevent neural tube defects — i.e., serious birth defects that affect the brain, spine, or spinal cord.

(Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com.)

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