13 Health Benefits of Kale

Cabbage is an edible plant that belongs to the Brassicaceae family, as well as broccoli and cauliflower. This vegetable provides various nutrients to the body, such as vitamin C and A and minerals such as potassium, calcium and iron, conferring several health benefits.

This is a versatile vegetable, which can be eaten fresh, cooked or in juices, for example. Cabbage can be found in the supermarket, in various colors, such as green, purple, white and red, with its smooth or wavy leaves.

Cabbage has several health benefits, such as:

  • Improves the immune system, as it is rich in complex vitamins C and B, which help to increase the body's defenses;
  • Reduces swelling in the body, as it is rich in polyphenols, antioxidants, which can help prevent heart disease, irritable bowel or rheumatoid arthritis;
  • It has few calories, being an excellent option that can be included in diets to lose weight;
  • Regulates the intestine and improves intestinal flora, as it is rich in fibers, which favor bowel movements;
  • It contributes to the health of bones and teeth, due to its composition rich in calcium and phosphorus;
  • Prevents premature aging, as it is rich in antioxidants and vitamin C, which help to protect the skin from oxidative damage and in addition, vitamin C favors the formation of collagen, which helps maintain skin health;
  • It contributes to the prevention of cancer, since it is rich in chlorophyll, glucosinolates, polyphenols and vitamins, which exert a protective action against carcinogens;
  • Reduces fluid retention, as it is rich in water, stimulating the elimination of urine, reducing swelling;
  • It helps to reduce cholesterol levels, as it is rich in fibers and phytosterols that help to reduce the levels of bad cholesterol in the blood;
  • Helps to protect the liver, making it function better and eliminate toxic substances from the body;
  • Helps prevent and treat anemia, due to its content of iron and vitamin C, which favors the absorption of iron from vegetables;
  • It contributes to the regulation of blood pressure, as it is rich in potassium, a mineral that helps eliminate excess sodium from the body.

In addition, kale also contains folic acid, which is an essential vitamin for pregnancy, as it favors the development of the fetal bone marrow during the first weeks of pregnancy.

Nutritional table

The following table shows the nutritional information of raw and cooked kale:

Kale nutritional values:Raw kaleBraised cabbage
Energy28 kcal23 kcal
Proteins1.4 g1.7 g
Fats0.4 g0.4 g
Carbohydrates3.5 g2.2 g
Food fibers2.4 g1.7 g
Water91.8 g93.5 g
Calcium50 mg

45 mg

Phosphor38 mg32 mg
Iron0.6 mg0.4 mg
Sodium7 mg100 mg
Potassium240 mg110 mg
Magnesium6 mg5 mg
Vitamin C40 mg76.9 mg
Vitamin A7 mcg6 mcg
Vitamin B10.12 mg0.07 mg
Vitamin B20.01 mg0.07 mg
Vitamin B30.3 mg0.2 mg
vitamin B60.18 mg0.11 mg
Vitamin B934 mcg16 mcg

Cabbage Recipes

1. Cabbage juice with orange

The raw kale and orange juice is an excellent option to detoxify the body, improving the functioning of the intestine. To prepare this juice it is necessary:


  • 1 glass of squeezed orange juice;
  • 3 kale leaves.

Preparation mode

Wash the cabbage leaves well and put in a blender, along with the orange juice. Then you just need to beat the juice well and if necessary you can add water or a little honey to sweeten it.

Another excellent juice that can be prepared with kale is kale juice with lemon and sugar. See how to prepare this juice to rejuvenate.

2. Cabbage soup

Cabbage, when combined with the right ingredients, can be used to prepare an excellent detox soup, which will help you lose weight, control high blood pressure and prevent constipation. To prepare a delicious soup with cabbage you need:


  • 1 cabbage;
  • 2 tomatoes;
  • 1 leek;
  • 1 bell pepper;
  • parsley;
  • celery;
  • 1 zucchini with peel;
  • 1 onion;
  • 1 chayote.

Preparation mode

To prepare this soup, just wash and chop all the ingredients and add to a pan with boiling water. Food should be cooked over a very low heat to make the soup more nutritious.

If the person does not like or has difficulty eating soup without potatoes, you can try adding 2 apples cut into pieces to the soup, which besides giving a great flavor, will also provide consistency. See the step by step to prepare this delicious soup, watching the video of our nutritionist: