Red cabbage is commonly used raw in salads and coleslaw, or it is steamed and used as a side dish. Vegetables that have a bright color are known to be rich in nutrients. Having a red pigment for example, indicates that red cabbage is high in two substances called lycopene and anthocyanins. Together, these powerful antioxidants help keep the heart healthy and prevent prostate cancer. Red cabbage also contains a number of other healthy nutrients, making this a must-have vegetable in your diet.
Vitamin A is a fat-soluble vitamin known for its beneficial effects on eyesight. However, it has many other functions as well. According to the Harvard School of Public Health, vitamin A helps rebuild bone, regulates cell growth and produces white blood cells. The recommended daily intake of this vitamin is 900 micrograms for men and 700 micrograms for women. This translates to 3,000 and 2,333 international units, respectively. One cup of raw, chopped red cabbage contains nearly 995 international units of vitamin A.
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that promotes strong connective tissue and wound healing. Red cabbage has a high content of vitamin C. A 1-cup serving of chopped red cabbage contains just under 51 milligrams. The recommended daily intake is 90 milligrams for men over 18 years old and 75 milligrams for women in this same age category.
Potassium is an electrolyte mineral that plays various roles in the body. It helps regulate heart rhythm, promotes muscle building and regulates the balance of acid and base in the system, also known as pH. Adults aged 19 and older should get at least 4,700 milligrams a day of potassium. A cup of chopped red cabbage contains 216 milligrams. Pair red cabbage with chicken, pork or beef, which are all high in potassium, to obtain more of this essential mineral from your meal.
Red cabbage has a moderate amount of dietary fiber. A 1-cup serving contains about 2 grams. Adding more fiber to your diet brings multiple health benefits to the table. Fiber creates bulk in the stomach, which fills you up and gives you a lasting full feeling. This is beneficial for weight loss and maintenance. Fiber also blocks the absorption of cholesterol, which lowers your risk for heart disease. Lastly, fiber regulates blood sugar levels, which helps lower diabetes risk. Men up to 50 years old should aim for at least 38 grams a day, while men over 51 should strive for 30 grams. Women up to 50 should get 25 grams a day, while women over 51 should get a minimum of 21 grams.
Vitamin K is known in medical terms as phylloquinone, and it is primarily responsible for blood clotting. This fat-soluble vitamin is prevalent in red cabbage. One cup contains 34 micrograms. The recommended daily intake for adults 19 and over is 90 micrograms.
Folate is a B vitamin, also known in synthetic form as folic acid. This vitamin plays a significant role in the formation of red blood cells in the body. Men and women aged 19 and up should get 400 micrograms of folate daily. Red cabbage contains 16 micrograms per chopped cup.
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