What happens to your body when you eat regular cabbage regularly

The curly cabbage is full of vitamins, minerals and plant compounds. Regularly eating cabbage on a diet rich in plants can help reduce the risk of certain chronic diseases and increase longevity.

Jump at the main dishes to remember.

1. Your risk of diabetes decreases

A meta-analysis published in the Journal of Diabetes Investigation I found a link between a lower risk of type 2 diabetes and higher intake of fruit (especially berries), green leafy vegetables, yellow vegetables and cruciferous vegetables.

Researchers think that this is due to various factors, including a high fiber content (which reduces insulin resistance and promotes satiety), as well as antioxidant compounds (including vitamin C), folate and potassium.

2. Your heart health is improving

Consumption of kale can support heart health due to the nutrients it contains. The curly cabbage contains, glucosinolates, a class of plant compounds that have anti-inflammatory properties.

The curly cabbage is rich in potassium, an important electrolyte (mineral loaded in the blood and body fluids) which can help manage blood pressure by increasing the excretion of sodium. A study published in 2022 in the New England Journal of Medicine suggests that consumption too little potassium and too much sodium can increase the risk of heart disease.

Many studies have shown a reduced risk of cardiovascular disease with increased consumption of green leaves and cruciferous vegetables.

3. Your risk of cancer decreases

The American Institute for Cancer Research recommends regularly eating kale due to its high quantities of antioxidants, including carotenoids and vitamin C. Various studies have shown that the consumption of cruciferous vegetables daily is associated with a lower risk of cancer, in particular colorectal cancer.

Glucosinolates, composed of plants found in the curly cabbage which are activated after the cut, chewing and digestion of cabbage, have been studied for their role in the prevention and treatment of cancer. Glucosinolates are broken down into isothiocyanates (such as sulforaphane) and Indoles.

In laboratory and animal studies, these compounds have proven to decrease inflammation that can damage cells, which increases the risk of cancer and inhibits enzymes that activate carcinogens. They can also stimulate enzymes that deactivate carcinogens.

However, human research is limited and the analysis is difficult because the amount of glucosinolates present depends on various factors, including growth conditions, plant stage, plant tissues, storage conditions and preparation and cooking methods.

Some studies have shown a positive impact of specific glucosinolates, such as sulforaphane, and their ability to reduce the side effects of cancer therapies. However, more human studies are required.

4. Your bones become stronger

The impact of kale on bone health lies in its levels of vitamin K and calcium based on plants. Vitamin K is essential for blood coagulation, but also important for bone force, and has a positive impact on bone metabolism (build, reshape and decompose bone). Calcium is essential for the construction of the bone, and it constitutes a large part of the structure of bones and teeth.

Although calcium in green leafy vegetables is not always very absorbable, calcium in the curly cabbage is more bioavailable (capable of being absorbed and used by the body) because of its low oxalate content and its high calcium ratio with oxalate compared to vegetables such as spinach.

5. You poop more regularly

Adequate quantities of fiber and water can help prevent and treat constipation and maintain regular stools. The curly cabbage contains fibers, which adds in bulk to the stool.

Cabbage, also contains prebiotics, key contributors to a diversified microbiome (a healthy combination of intestinal microbes). Microbial diversity in the intestine is linked to a reduced risk of various diseases, including diabetes, Alzheimer’s disease, etc.

6. Your skin and your hair become healthier

Rich in vitamin C soluble in water and beta-carotene (precursor of vitamin A), kale contains nutrients that support skin and hair. Vitamin C plays an important role in the support of immunity, the repair of cells and the slowdown in the aging process.

Vitamin C is also important for the synthesis of collagen. Collagen is found in connective tissues and provides the body’s structural framework, including hair and skin. It also helps the elasticity of the skin.

7. Your eye health improves

Specific nutrients are promoted to eye health. For example, nutrients such as vitamins C and E, carotenoids (lutein, zeaxanthine, beta-carotene), Zinc and omega-3 fatty acids are important in vision due to their anti-inflammatory and antioxidant functions.

Cabbage contains a variety of these nutrients. Studies have shown that the highest regimes in lutein and zeaxanthine are associated with a long -term reduced risk of age -related macular degeneration.

Cabbage nutrition

The curly cabbage is low in calories and rich in vitamins and minerals. In volume, the raw kale as opposed to the cooked curly cabbage will have fewer calories and nutrients, but is always a source of nutrients.

A portion with 1 cup of cabbage provides the following nutrients:

• Calories: 7.2
• Fat: 0.3 grams (g)
• Sodium: 11 milligrams (MG)
• Carbohydrates: 0.9 g
• Fiber: 0.8 g
• Sugar: 0.2 g
• Protein: 0.6 g
• Vitamin A: 49.6 micrograms (MCG)
• Vitamin K: 80.3 mcg
• Vitamin C: 19.2 mg
• Potassium: 71.7 mg
• Calcium: 52.3 mg

A portion with 1 cup of cooked chou (without additional fat) provides the following nutrients:

• Calories: 60
• Fat: 2 g
• Saturated fats: 0 g
• Sodium: 235 mg
• Cholesterol: 0 mg
• Carbohydrates: 6 g
• Fiber: 5.7 g
• Calcium: 354 mg
• Iron: 2.2 mg
• Potassium: 485 mg
• Vitamin C: 91 mg
• Vitamin K: 543 mcg
• Choline: 0.65 mcg
• Beta Carotene: 3,800 mcg
• Luteine ​​+ zeaxanthine: 8,290 mcg

Who should avoid kale?

• People who take blood drugs (anticoagulants): People who take these drugs should eat coherent quantities of vitamin K so that their medication works as it should be. Vitamin K plays a role in blood clotting.
• People with iodine deficiency: Crique kale contains goitrogens, an antinutrient which can prevent iodine from entering the thyroid gland; The cooking or fermentation of the curly cabbage destroys the enzyme responsible for its goitrogen activity.

What is the best way to eat kale?

Eating kale or cooked is nutritious. However, when you cook kale, you probably eat more volume, which increases the nutrient intake. Some research suggests that vapor kale maximizes glucosinolates.

Consume curly cabbage with healthy heart fat like extra virgin olive oil or avocado oil to help absorb liposoluble vitamins.

Some of the most popular types of cabbage that you will find on the market include kale, Tuscan kale, Russian or red Russian cabbage, curly cabbage and baby kale. If you have never used this vegetable before, you have a lot of options. Try different types and colors for a variety of nutrients, flavors and textures.

Chop and mix the curly cabbage with extra virgin olive oil for salads, add to soups and smoothies, mix in dips or steam it and combine it alongside your grain, fish or favorite thin proteins. The curly cabbage is versatile and can be added to a variety of dishes.

Main to remember

• Flying cabbage is a green leafy vegetable rich in nutrients filled with vitamins, minerals and plant compounds.
• Eating regular cabbage and other vegetables is advantageous and supports a healthy diet.