Although you get different nutrients if you cook or ferment it, raw red cabbage in particular might give you the best nutritional boost per serving. Slice it very thinly and leave it for about 10 minutes to help bring out the fullest, most complex flavors. Then add it to salads or sandwiches or turn it into coleslaw.
Eat it raw or stir-fried to get the most benefit. Find it fermented in gut-healthy foods like sauerkraut and kimchi — or chopped into coleslaw for a quick fix.
"Cabbage is a good source of fiber [and] fiber may help alleviate constipation, balance blood sugar levels, lower cholesterol levels and improve digestive health," Gans said.
Cabbage can be eaten raw or cooked. It can be boiled, steamed, braised, sautéed, stir-fried, and microwaved. It should be cooked until just tender. Overcooking will result in limp, pasty cabbage and produce a very unpleasant smell.
According to Scientific American, cooking cruciferous vegetables such as broccoli, cauliflower, and cabbage helps them release indole, an organic compound that can fight off precancerous cells. Raw cruciferous vegetables have also been known to cause digestive problems for some people.
Cooked carrots, spinach, mushrooms, asparagus, cabbage, peppers and many other vegetables also supply more antioxidants, such as carotenoids and ferulic acid, to the body than they do when raw, Liu says. At least, that is, if they're boiled or steamed.
Steaming was found to retain the most antioxidants and vitamin C compared to other cooking methods, making this a good option if you don't like it raw. Additionally, for those who find raw cabbage difficult to digest, cooking it and eating smaller portions may help prevent or reduce GI side effects.
All four main varieties of cabbage can be eaten raw or cooked. Green and red cabbage are often enjoyed boiled, steamed, sautéed, grilled or even roasted. Napa cabbage and Savoy cabbage, however, may not hold up to prolonged exposure to heat as well as green or red cabbage do.
Cabbage contains phytonutrients that act as antioxidants to reduce your risk of certain cancers. However, eating large quantities of cabbage can cause negative side effects, such as flatulence, diarrhea, medication interactions and hypothyroidism.
One way to cut down on some of the gas-producing effects is to choose cooked cabbage over raw. “Generally speaking, cooking can help reduce this effect by 'softening' the fiber, making it a little bit easier on the digestive system,” explains Cording.
Crushed cabbage leaves are one of the most widely used anti-inflammatory remedies in Polish folk medicine. Cabbage, due to its specific properties, has been used in natural medicine mainly for rheumatic pain, vein and lymphatic vessel inflammation, bruises, sprains, mastitis or gastrointestinal problems.
Cabbage and Its Cousins
Their high fiber can also make them hard to digest. It will be easier on your stomach if you cook them instead of eating raw.
It's best to avoid cabbage if you have an under-active thyroid gland. Surgery: Cabbage might affect blood glucose levels and could interfere with blood sugar control during and after surgical procedures.
Crisp it up: Shredded cabbage stays perky if it's soaked in cold water. This also helps cut the pungent edge. Drain well before combining with other ingredients.
The fact is that all forms of cooking can destroy some of the nutrients (such as vitamin C and B vitamins) in vegetables.
Cabbage has diuretic properties that helps get rid your body of excess liquid and toxins. It helps cleanse your liver and colon.
To get the most benefit, try to consume ½ to ¾ cup cooked or 1 ½ cup raw cabbage per day at least 5 days per week. This is pretty easy to do since there are so many ways to prepare cabbage.
Cabbage is rich in vitamin C and sulphur; both help remove toxins such as free radicals and uric acid from your body. Cabbage juice contains 'Indole-3 carbonile' antioxidant, which plays a pivotal role in detoxifying the liver.
Put the cabbage leaves or shredded cabbage in a large pan and cover halfway with water. Bring to the boil and cook for 3-5 mins or until tender. To blanch (so they can be sautéed or fried later), cover with water and boil for 3 mins. Transfer the leaves to cold water to refresh.
Leafy greens: Cabbage, collard greens, spinach, kale, and other greens are high in nitrates, which have been found to offer blood pressure benefits.