- Red cabbage is an underrated antioxidant supply you are probably not consuming sufficient of.
- It might scale back irritation and assist the guts, mind and total long-term well being.
- It’s a budget-friendly and versatile veggie that’s simple so as to add to slaws, tacos, soups and extra.
Antioxidants aren’t a particular vitamin or a mineral—they’re plant compounds that assist shield your physique from oxidative stress. In doing so, they could assist scale back your danger for power ailments, irritation and sure kinds of cancers. Antioxidants additionally assist your immune system and preserve your cells wholesome.
Some meals, like wild blueberries and kale, are likely to get all the eye on the subject of antioxidants. And whereas they definitely deserve reward, there’s one other colourful vegetable price cheering for: crimson cabbage.
Often neglected, crimson cabbage is wealthy in antioxidants and delivers a powerful array of well being advantages. Here’s why this under-the-radar veggie deserves a spot in your plate—plus simple methods to take pleasure in it and different meals that may enable you to enhance your antioxidant consumption.
What Makes Red Cabbage a Great Antioxidant Option
It might not be as stylish as acai or as well-liked as cauliflower, however crimson cabbage has loads to supply.
Purple Power
Despite its identify, crimson cabbage isn’t truly crimson, however reasonably a vibrant violet. That hue comes from the anthocyanins—antioxidants that give sure plant meals their purple, crimson or blue hues. “Anthocyanins are naturally occurring plant compounds that not only give red cabbage its vibrant color but also offer anti-inflammatory and cardio-protective benefits,” shares Amy Mydral Miller, M.S., RDN, FAND.
Anthocyanins are a sort of flavonoid (a household of antioxidants), and are additionally present in grapes, berries and plums.
Heart Healthy
The anthocyanins in crimson cabbage might assist shield towards atherosclerosis by reducing LDL (referred to as “bad” ldl cholesterol). Research additionally suggests they assist scale back irritation and should contribute to decreasing blood strain.
Red cabbage additionally accommodates some fiber—a nutrient that’s linked to decrease ldl cholesterol and higher coronary heart well being, with 2 grams of fiber per serving.
Brain Support
Diet performs a strong position on the subject of holding your mind wholesome as you age. Anthocyanins might assist shield mind cells from irritation and oxidative stress. Research means that consuming extra anthocyanin-rich meals, equivalent to blueberries or grapes, might enhance reminiscence, consideration, and total cognitive perform. While extra research are wanted, early findings present promise—particularly for older adults.
Disease Fighter
“Red cabbage is part of the cruciferous vegetable family,” notes Myrdal Miller. That consists of greens equivalent to broccoli, cauliflower and Brussels sprouts. These greens comprise glucosinolates, sulfur-containing compounds that act as antioxidants within the physique.
Research has proven that glucosinolates might assist scale back the chance of power circumstances, together with sort 2 diabetes, coronary heart illness and sure kinds of cancers. They additionally assist assist your liver’s pure detox processes.
Delicious Ways to Eat More Red Cabbage
Luckily, crimson cabbage is just not solely good for you—it’s versatile and budget-friendly. It could be loved uncooked or cooked.
“It can be the base for a gorgeous coleslaw, added as a crunchy addition to fish or shrimp tacos, used as a topping for soups, or added to fruit and vegetable smoothies,” notes Myrdal Miller.
She additionally notes that, “Cooking it will cause the color to change from bright purple to dull blue. If you want to preserve the bright purple color, you can add a small amount of baking soda to your cabbage dish. Doing so will protect the anthocyanins and reduce changes in the molecules that create vibrant purple color.”
How typically must you be dishing up crimson cabbage? There’s no set rule, however as an underrated star, you’re most likely not consuming sufficient. “As someone who loves coleslaw, I eat red cabbage nearly every week,” exclaims Myrdal Miller. Aim to include it not less than as soon as every week—and extra typically in case you take pleasure in it.
Red Cabbage Recipes to Try
Other Antioxidant-Rich Foods
Red cabbage often is the unsung hero of the produce aisle, but it surely’s far out of your solely antioxidant ally. “Researchers have recognized greater than 6,000 flavonoid compounds in vegetation.
By consuming all kinds of plant-based meals, you may get all kinds of advantages supplied by these substances,” says Myrdal Miller.
In addition to crimson cabbage, different well-known antioxidant-rich meals are:
- Citrus fruits
- Dark leafy greens
- Olive oil
- Berries
- Nuts
- Seeds
- Kidney beans
- Grapes
- Carrots
- Beets
- Dark chocolate
- Coffee
- Tea
Our Expert Take
Adding extra antioxidants to your plate is at all times a sensible alternative. And crimson cabbage is a budget-friendly, accessible and nutritious possibility that deserves extra love. It’s versatile within the kitchen, full of vitamins and linked with decrease irritation and lowered danger of power ailments, together with coronary heart illness and cognitive decline.
“Research conducted over the past three decades shows that people who eat the most fruits and vegetables have the lowest risk of heart disease as well as lower risk of type 2 diabetes and some forms of cancer,” concludes Myrdal Miller.
So go forward and toss some crimson cabbage into your subsequent salad, soup or stir-fry. It may simply be your new favourite option to eat the rainbow.
