Ah, the benefits of purple cabbage… so many, yet so little known.
Purple cabbage is one of the unsung heroes of the juicing world. If you’ve never added it to a mix, who can blame you?
Have you ever had an urgent, undeniable, craving for purple cabbage?
Yeah, me neither.
In fact, in general, this surprisingly good vegetable is not on anyone’s top 10 list of must-have juicing ingredients - or even salads! But that’s about to change here, real quick too, once you learn about the amazing health benefits of purple cabbage and what it can do for you!
If you’re looking for a better digestive system, skin, and immunity, then purple cabbage is about to become your new BFF.
Get in winner; we’re going shopping - for cabbage. (After reading this post!)
Why Purple Cabbage?
Purple cabbage, also known as red cabbage, is a colorful and delicious variety of the brassica family which includes broccoli, kale, and cauliflower. As you can imagine, it's not just a “water vegetable” even if it’s a non-starchy one. Its relatives are some of the most popular and potent cruciferous vegetables in the world.
Here’s why you’ll want to turn purple cabbage into your new veggie-staple.
Purple Cabbage Nutrients
It’s very low in calories, at only 28 calories per raw cup, but surprisingly high in nutrients and vitamins. According to the USDA one cup (about 89 grams) of raw purple cabbage has:
- Protein: 1.3 gr or 3% of the RDI
- Dietary Fiber: 1.9 gr or 7% of the RDI
- Vitamin A: 993 IU or 20% of the RDI
- Vitamin C: 50.7 mg or 85% of the RDI
- Vitamin K: 34.0 mcg or 42% of the RDI
- Vitamin B6: 0.2mg or 9% of the RDI
- Calcium: 40.0 mg or 4% of the RDI
- Iron: 0.7 mg or 4% of the RDI
- Folate: 16.0 mcg or 4% of the RDI
- Manganese: 0.2 mg or 11% of the RDI
- Magnesium: 14.2 mg or 3% of the RDI
- Potassium: 216 mg or 4% of the RDI
Some of the most amazing benefits of purple cabbage come from its high antioxidant power, Vitamin C, Vitamin A, Vitamin K, and the lesser-known (but very powerful) Vitamin U.
Top Benefits of Purple Cabbage
Now that you know the nutritional value of this non-starchy vegetable. Let’s dive into our favorite reasons it’s so good for you!
#1 May Improve Digestion:
Raw cabbage juice contains methionine S-methyl sulfonium (MMS), also known as vitamin U. Studies show that this incredible component can help strengthen gastric and intestinal function in addition to ulcer healing. Additionally, its glutamine helps grow and regenerate cells in the digestive tract. This is one of the primary benefits of purple cabbage.
#2 Could Make Skin Appear Softer
Between the antioxidant content and Vitamin C (remember one cup is 85% of the RDI), red cabbage could help your skin appear smoother. Antioxidants fight free radicals that create bumps and wrinkles, while Vitamin C helps produce collagen. The benefits of purple cabbage could include graceful aging.
#3 Might Keep Inflammation Away
Cabbage also contains sulfur, which can help prevent inflammation in the colon and intestines. One of the most unexpected benefits of purple cabbage is that it could help reduce belly bloat.
#4 May Boost Immunity
With such a high amount of Vitamin C, one of the benefits of purple cabbage is helping to strengthen your immune response.
#5 Could Improve Cardiovascular Health
That beautiful and rich purple-red color comes from a plant pigment of the flavonoid family called anthocyanins. Research has linked this compound with a lower risk of heart disease! Of the many benefits of purple cabbage, this one is probably the best for hypertense people.
#6 Might Reduce the Risk of Osteoporosis
Bet you didn’t see that one coming! Red cabbage is rich in Vitamin K, which is usually known for its blood-clotting capacities but also plays a role in bone metabolism and density. Studies show Vitamin K helps support bone strength, particularly in elderly people who are more susceptible to fractures.
Purple vs. Green Cabbage - is there a difference?
Yes, there is! When it comes to health, the benefits of purple cabbage outrank those of its green counterpart. Purple cabbage is significantly more nutrient-dense and antioxidant-rich, for example, while red cabbage has 85% the recommended daily intake of Vitamin C per cup its green cousin only has 47%!
- Contains 10 times more Vitamin A than the green one.
- Has nearly twice as much Vitamin K, which is necessary for blood clotting and bone health.
- Has double the iron than its green counterpart.
- Is the only one with anthocyanins, which help protect the heart, improve cognitive function, and are the source of most of this vegetable’s antioxidant power.
Raw Vs. Cooked Purple Cabbage:
Like most foods, the way you choose to consume purple cabbage matters: the nutrient concentrations mentioned above are mostly available in a cup of raw purple cabbage.
When you cook the cabbage, many of its valuable minerals and vitamins are released, slightly reducing its potency.
On the flip side, the antioxidants present in purple or red cabbage are more bioavailable when cooked; meaning they’re easier to absorb by the body. So what to do? Is juicing good for you here? Yes, it’s a great option but aim for a 50/50 or 60/40 ratio alternating juice and salads with cooked dishes to get all of the benefits of purple cabbage.
Is Juicing Good For You?
If you’re still wondering “is juicing good for you?” and if so, is purple cabbage even juice-able? We got you: yes juicing can be good for you, and it has its pros and cons like everything else. But pretty much every vegetable, root, and fruit is juiceable and we like to hunt down the most nutrient-rich superfoods out there for your homemade mixes.
Juicing is one of the easiest and most effective ways to get the nutrients you need from fruits and vegetables without making your digestive system break it all down. You get all the benefits and your body will thank you for giving it a little break! This is why we thought of a juice recipe to get the benefits of purple cabbage, skipping the salad.
Juicing is also a good way to go because you’re able to consume a lot more produce than you would by eating the whole piece of produce. Salads are great and all, but drinking down twice the salad in one swift gulp? It doesn’t get better than that.
What you need to know about juicing:
- Juicing is a concentration of calories, so be mindful of your portions post-juice.
- It’s important to keep the vegetables to fruit ratio favoring the veggie portion, 80-20 and 90-10 are a good rule of thumb.
- The fiber in fruits is dissolved in the blender, which means the sugar content in fruit is more easily absorbed in juice form. That’s why we keep the fruit content low and the greens high.
- It’s a great way to start your day! Drinking Green Juice on an empty stomach sends all the nutrients straight to the bloodstream and energize your body.
Don’t take our word for it, start up your juicer and try it out for yourself!
Yummy-Tummy Purple Cabbage Juice
Now that you’ve seen the benefits of purple cabbage for your digestion watch this video to learn a simple juicing recipe to put this purple hero to the test!
To make the Yummy-Tummy Purple Cabbage Juice you’ll need:
- 2 cups purple cabbage, sliced
- 3 celery ribs, chopped in half
- ½ of a small lemon
- ½ of a green apple, sliced
Instructions: Add ingredients one at a time to your juicer and enjoy fresh!
Why this recipe?
Check out the added benefits you can get from every ingredient in this amazing juice!
Purple Cabbage - Digestive Health Star!
Contains vitamin C, the master of all immune boosters. Helps fight inflammation and bloating.
The vitamin A found in cabbage is beneficial for skin health, so you can feel good on the outside too! We’re here for the benefits of purple cabbage.
Can help lower cholesterol and keep your heart in good condition.
Contains NBP, which has a diuretic and resetting effect. Get those toxins outta there!
Great for resetting the liver. Your liver will praise the day you drink this juice.
Has lots of vitamin C, which can help fight the flu and colds. Keep those as far away as possible, am I right?
Has a good helping of calcium to help keep those bones strong and healthy.
Contains vitamins A, B, and C, which can help protect from the effects of free radicals.
So is juicing good for you? Are you ready to try the benefits of purple cabbage? Share your experience on social media and tag us @organifi. We love to see how this recipe works for you! We’re in this together.