Reviewed by nutritionist Maria Laura Haddad-Garcia
Photographer: Andrea Mathis. Eating design.
The main points
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Red cabbage is an underestimated source of antioxidants, which you are probably not eating enough.
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This can reduce inflammation and maintain heart, brain and overall long -term health.
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It is a budget -friendly and versatile vegetable that is easy to add to springs, tacos, soups and more.
Antioxidants are not a specific vitamin or mineral – they are plant compounds to help protect your body from oxidative stress. By doing so, they can help reduce the risk of your chronic diseases, inflammation and certain types of cancer. Antioxidants also support your immune system and support your cells.
Some foods, such as wild blueberries and cabbage, tend to pay all attention when it comes to antioxidants. And while they really deserve praise, there is another colorful vegetable that is worthy of joy: red cabbage.
Frequently unnoticed red cabbage is rich in antioxidants and provides impressive health benefits. That’s why this Radar vegetable deserves your plate space-as well as simple ways to enjoy it, and other foods that can help increase antioxidant intake.
What makes red cabbage a great choice of antioxidant
It may not be as fashionable as Acai or popular as cauliflower, but red cabbage has a lot to offer.
Purple power
Despite its name, the red cabbage is not really red, but vibrant purple. That shade is made of anthocyanins – antioxidants that give purple, red or blue in certain plant foods. “Anthocyanins are naturally emerging plant compounds that not only give red cabbage a bright color, but also offer anti-inflammatory and cardio protective benefits,” says Amy Mydral Miller, Ms, Rdn, FAND.
Anthocyanins are a species of flavonoids (antioxidant family), also found in grapes, berries and plums.
The heart is healthy
Red cabbage anthocyanins can help protect against atherosclerosis by reducing LDL (known as “bad” cholesterol). Studies also show that they help reduce inflammation and can help lower blood pressure.
Red cabbage also contains slightly fiber – nutrient associated with lower cholesterol and better heart health, with 2 grams of fiber per serving.
Brain support
The diet plays a powerful role when it comes to keeping your brain healthy with aging. Anthocyanins can help protect brain cells from inflammation and oxidative stress. Studies show that more anthocyanin -containing foods such as bruises or grapes can improve memory, attention and overall cognitive function. Although more research is needed, early conclusions show promise, especially in older adults.
Fighter of the disease
“Red cabbage is part of the Crossword vegetable family,” says Myrdal Miller. These include vegetables such as broccoli, cauliflower and Brussels cabbage. These vegetables contain glucosinolates, sulfur -containing compounds that act as antioxidants in the body.
Studies have shown that glucosinolates can help reduce the risk of chronic diseases, including type 2 diabetes, heart disease and certain types of cancer. They also help maintain the natural processes of your liver detox.
Delicious ways to eat more red cabbage
Fortunately, the red cabbage is not only useful for you-they are universal and budget. It can be enjoyed by green or cooked.
“It can be the basis of a gorgeous koleslaw, added as a crunchy addition of fish or shrimp tacos used as the top of the soups or added to the fruit and vegetable cocktails,” says Myrdal Miller.
She also points out that: “Cooking due to its color will change from bright purple to dull blue. If you want to preserve a bright purple color, you can add a small amount of baking soda to the cabbage dish. This will help protect the anthocyanins and reduce the changes in molecules that create a pronounced purple color.”
How often should you distance yourself from red cabbage? There are no rules, but as a star is not enough, you probably do not eat enough. “Like the one who loves Coleslav, I eat red cabbage almost every week,” says Myrdal Miller. Aim to include it at least once a week – and more often if you like it.
Other antioxidant -rich foods
Red cabbage may be unresolved to the hero of the output of the production, but this is far from your only ally of antioxidant. “Researchers have found more than 6,000 flavonoid compounds in plants.
By eating many plant foods, you can get many benefits offered by these substances, ”says Myrdal Miller.
In addition to red cabbage, other well -known antioxidant rich foods are:
Our expert is taking
Add more antioxidants to your plate is always a smart choice. And red cabbage is a favorable budget, an affordable and nutritious opportunity that deserves more love. It is flexible in the kitchen, packed with nutrients and associated with lower inflammation and reduced risk of chronic diseases, including heart disease and cognitive downturn.
“Studies have been conducted in the last three decades that people who eat mostly fruits and vegetables have the lowest risk of heart disease, as well as lower risk of type 2 diabetes and some forms of cancer,” says Myrdal Miller.
So go ahead and throw red cabbage into your other salad, soup or bake. It can just be your favorite way to eat a rainbow.
Read the original article about Eatingwell