The Detailed Guide to The Health Benefits of Fall Food

fall food health benefits guide


A myriad of nutrients is coming from the leafy vegetable: calcium, potassium, vitamin K, C, and E, sulphur, and magnesium. The cabbage belongs to the Brassica family that also include cauliflower, brussels sprouts, kale, and broccoli. There are many varieties of cabbage, red and green are the most common varieties that are cultivated all around the world.

Cabbage is used in treatments for constipation, headaches, skin disorders, rheumatism, arthritis, eye disorders, and heart diseases.

Fresh, green leafy cabbage is low in fat and calories; 100 grams of leaves have 25 calorie
Cabbage is rich in phytochemicals thiocyanates, indole-3-carbinol, lutein, zeaxanthin, sulforaphane, and isothiocyanates., which are all potent antioxidants that help to protect against different types of cancers and reduce bad cholesterol levels
Fresh cabbage provides 36.6 mg or about 61% of RDA per 100 g of vitamin C
Cabbage is rich in pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1)
The vegetable contains a good amount of potassium, manganese, iron, and magnesium.
Cabbage is a great source of vitamin-K and provides about 63% of RDA levels

A 100 grams of fresh cabbage contain:

● Protein – 1.3 g
● Total Fat – 0.1 g
● Carbohydrates – 5.8 g
● Dietary Fiber – 2.50 mg
● Vitamin A – 98 IU
● Vitamin C – 36.6 mg
● Vitamin K – 76 µg
● Folates – 53 µg
● Niacin – 0.234 mg
● Pantothenic acid – 0.212 mg
● Pyridoxine – 0.124 mg
● Riboflavin – 0.040 mg
● Thiamin – 0.061 mg
● Sodium – 18 mg
● Potassium – 170 mg
● Calcium – 40 mg
● Iron – 0.47 mg
● Magnesium – 12 mg
● Manganese – 0.160 mg
● Phosphorus – 26 mg
● Zinc – 0.18 mg
● Carotene-α – 33 µg
● Carotene-ß – 42 µg
● Lutein-zeaxanthin – 30 µg


Improves eye health

As a rich source of beta-carotene, cabbage can help to prevent macular degeneration, promoting good eye health and the preventing cataract formation.


Promote weight loss

Cabbage is packed with many beneficial nutrients, and thus it’s a healthy dietary option for people who want to lose weight. It is extremely low in calories with only 33 calories in a cup of cooked cabbage.


Improves brain health

Cabbage has good amount of vitamin K and anthocyanins and thus can help to improve mental functions and increase concentration. Red cabbage is especially rich in vitamin K that is according to research essential in the production of sphingolipids that protect nerves from damage and decay. Consuming food rich in vitamin K can decrease the risk of neural degeneration and improve the defense against Alzheimer’s disease, and dementia.

cabbage health benefits - fall food

Decrease the risk of heart diseases

Potassium in cabbage can protect us from elevated blood pressure that increases the risk of heart attacks. To remind you, potassium is a vasodilator, a mineral that opens up the blood vessels and eases the flow of blood.


Improves the bone health

All cruciferous vegetables are great sources of minerals that are necessary for the health of bones. Calcium, magnesium, and potassium are essential minerals and crucial for the protection of bones from degradation. Eating cabbage can prevent the onset of osteoporosis and bone weakening.


Promotes healthy skin

Cabbage is packed with antioxidants – vitamin C and E, anthocyanins, sulphur and they play an important role in skin protection and health. By protecting the body from free radicals, these antioxidants are improving the response to the aging process. As you probably know, free radicals can be a major cause of wrinkles, spots, skin discoloration and other skin related conditions.


Prevents Cancer

One study showed a significant reduction in breast cancer in Chinese women when they have added cruciferous vegetables to their diets. Cabbage also contains other anti-cancer compounds: lupeol, sinigrin, and sulforaphane that are known to stimulate enzyme activity and inhibit the growth of tumors.
cauliflower health benefits - fall food

Protect against inflammation

Cabbage leaves contain glutamine, a strong anti-inflammatory agent that can help to reduce the effects of different types of inflammation and allergies, ease joint pain, and prevent fever.


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