Red cabbage, sometimes also called purple cabbage, is a colorful variety from the brassica family. It has a light, refreshing taste. Its relatively high ratio of nutrients and vitamins to calories and fat makes it an ideal choice for dieters.
The deeper pigmentation in purple cabbage indicates a richer supply of anthocyanin, which can help lower your risk of cancer, heart disease, macular degeneration etc.
Just like all other vegetables, this variety of cabbage also loses many of its valuable minerals and vitamins when thermally processed.
Yet, the antioxidants contained in red cabbage are easier for your body to absorb from a cooked state, so eat a mixture of raw and cooked cabbage.
Cooking tip: When you cook the red cabbage, avoid boiling it, as the water will sap the nutrients from it.
It is ideal for all who stick to a low-fat diet
Red cabbage has a low caloric density compared with other foods. One cup of chopped raw red cabbage contains as little as 28 calories! The daily recommended intake (DRI) of calories for an average healthy adult is 2,000 calories. Consuming one serving of raw red cabbage provides less than 1.5 % of a typical daily intake.
The reason why raw red cabbage contains so few calories is its water content. The mass of red cabbage consists of 90% water, which certainly doesn’t provide calories to your body. The plant uses the water to transfer nutrients from its roots to the leaves. And this high moisture content brings about a crunchy burst of flavor when you bite some raw red cabbage!
It is abundant in fiber, vitamins and minerals
Although low in calories, red cabbage contains significant amounts of carbohydrates and dietary fiber. One-cup serving provides about 6 grams of carbohydrates and 2 grams of dietary fiber.
An average DRI is 225 grams of carbohydrates and 28 grams of dietary fiber. So, one serving of red cabbage delivers about 3 % carbohydrates and 7 % dietary fiber of your daily dietary needs.
The vitamin and mineral content in raw red cabbage is the most significant reason to consume this vegetable. A single serving of raw red cabbage contains about 20% of your DRI for vitamin A at 993 IU. It also contains about 80% of your DRI for vitamin C at 50.7 IU per one-cup serving.
Other vitamins and minerals in a one-cup serving include: high amount of folate and vitamin K, 40 mg of calcium, 14 mg of magnesium and 216 mg of potassium.
Most important of all, red cabbage is a master healer of the gut and digestive system. It is loaded with the so-called phytonutrients known to ward off cancer and cleanse your kidneys.
That is why, we heartily recommend you to restore your kidneys’ health with this quick-to-make red cabbage juice.
Clean Kidney Recipe
- 1 head fennel, chopped
- ¼ green apple
- 3 cups purple cabbage, chopped
How to prepare it: All you need to do is process all ingredients through your juicer.