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7 Health Benefits of Green Cabbage Juice & 6 Green Cabbage Juicer Recipes

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Whole green cabbage on a cutting board
Green cabbage provides a host of proven health benefits.

Cabbage juice is a real powerhouse of a juice and shouldn't be overlooked just because of its taste.

Mix it with apple juice, pear juice or some other sweet fruit juice, or even carrot juice and the cabbage will go down easy.

Cabbage juice, as with the juice from any of the cruciferous vegetable family (including kale, broccoli and cauliflower), provides a mega dose of vitamins, minerals and an exclusive family of phytonutrients. So not just nutritious, cabbage juice has anti-inflammatory, anti-cancer, pro-detoxification and many other benefits for health.

This humble vegetable will make an integral and important part of any serious juicing plan.

(Check out our bumper article about the 101 benefits of juicing).

Where does Green Cabbage come from?

Given the widespread popularity of green cabbage for thousands of years, the exact origin of cabbage is unclear.

The fact that it is part of the Brassica family that includes numerous and very similar vegetables such as kale, broccoli and bok choy makes it also harder to distinguish in ancient texts that could otherwise give us clues.

All that said, the first domesticated use of cabbage is believed to have occurred in Europe, possibly by the Celts or in Mediterranean areas.

Ancient Mesopotamia grew some kind of Brassica but it's not clear what type.

Green Cabbage Nutrition Facts

1 cup (89g) of raw chopped green cabbage provides:

Antioxidants

  • Alpha-carotene
  • A-tocopherol
  • Beta-carotene
  • Indole-3-carbinol
  • Glucosinolates
  • Phenols
  • Lutein
  • Sulforaphane
  • Zeaxanthin
  • And a lot more!

Vitamins

  • Vitamin A: 87.2 IU
  • Vitamin B1: 0.1 mg
  • Vitamin B2: 0.0 mg
  • Vitamin B3: 0.2 mg
  • Vitamin B6: 0.1 mg
  • Vitamin C: 32.6 mg
  • Folate: 38.3 mcg
  • Pantothenic Acid: 0.2 mg
  • Choline: 9.5 mg

Minerals

  • Calcium: 35.6 mg
  • Iron: 0.4 mg
  • Magnesium: 10.7 mg
  • Phosphorous: 23.1 mg
  • Potassium: 151.0 mg
  • Sodium: 16.0 mg
  • Zinc: 0.0 mg
  • Copper 0.0 mg
  • Manganese 0.1 mg
  • Selenium 0.9 mcg

Raw Cabbage Juice Benefits for Health

1. Anti-Cancer Properties

Given that chronic inflammation and oxidative stress are two fundamental risk factors for cancer development, the anti-inflammatory and cell-protective benefits of the overall nutritional and phytochemical profile of cabbage certainly make it a potent anti-cancer food.

If you read about cruciferous vegetables, such as cabbage, you are going to keep hearing about sulforaphane.

Sulforaphane is a potent anti-cancer phytochemical found in cabbage and other cruciferous vegetables. Research continues on the cancer-fighting abilities of this compound but some evidence from the Georgetown University Medical Center shows that cabbage phytochemicals may help protect from radiation poisoning.

The anti-cancer doesn't end there however, there is a particular phytochemical found in cruciferous vegetables (such as cabbage) called glucosinolates that are shown to help reduce the risk of developing a number of cancers including breast, bladder, colon and prostate cancer.

2. Heal Ulcers

This may be the number one health benefit that raw cabbage juice is known for.

Studies have shown that drinking cabbage juice can shrink the size of or even completely heal peptic ulcers. This healing effect is attributed to a phytochemical called sulforaphane plus the living enzymes present in cabbage, together they strengthen the mucus lining of the stomach wall.

In some cases, 4-6 cups of cabbage juice daily can heal peptic ulcers within two weeks.

Field of cabbages
Enjoy the many health benefits of cabbage juice!

3. Diabetes Prevention

Although the evidence here is based upon a study performed with rats, there is strong evidence that cabbage (and green vegetables generally) helps with the prevention and maintenance of diabetes because of its anti-hyperglycemic and antioxidant content of cabbage.

Please note that this study was with red cabbage, but there is some overlap in nutrients and antioxidants.

If you want to check out our article on health benefits of Red cabbage, you can click here.

Cabbage, being rich in fiber, low in carbs and packed with nutrients is also a major factor in the prevention of diabetes and many diseases for that matter.

Also, note that while insoluble fiber doesn't make it to cabbage juice -- the insoluble fiber makes up most of the pulp -- a type of fiber called soluble fiber does make it to the juice. Thus juice is not completely devoid of fiber.

The key benefit of juice is that we sacrifice the insoluble fiber and in return greatly increase the amount of antioxidants, vitamins and mineral content. You wouldn't eat a whole cabbage, but you can easily drink a whole cabbage in one juice, mixed with a sweeter juice such as apple or carrot to make it more palatable of course!

4. Skin Detoxification

Enjoy some (admittedly not so tasty) cabbage juice benefits and your skin will thank you. Cabbage juice is a great source of 2 minerals that are super important for overall skin health: sulfur and silicon.

Sulfur is needed by every cell to pull in nutrients. It also plays an important part in removing waste from cells. This flow to and from cells is called osmosis and without it, we are not going to have clear and healthy skin. In fact, we will have detoxification and nutrition issues in many types of cells!

Silica plays an essential in the formation of connective tissues including skin, hair and nails. Collagen and elastic and the 2 types of connective tissue that keep skin firm and supple.

Vitamin C is also essential for the formation of collagen, a nutrient which cabbage juice is also a good supply of.

Long story short, make cabbage juice (or other types of cruciferous juice) an important part of your skincare regimen!

5. Anti-Inflammatory Properties

Cabbage like many of its cruciferous cousins contains numerous antioxidants that have been shown the help reduce inflammation within cells of the body.

One such family of antioxidants is called glucosinolates, a potent group of phytochemicals that help reduce inflammation, especially that which can lead to a variety of cancers.

6. Prenatal Health

Folate is an important and well-known nutrient for the healthy development of a fetus. Folate deficiency during pregnancy may lead to mental defects and other problems for newborns.

Green cabbage like many of the darker green veggies is a great source of folate. Therefore, regular intake of green cabbage whole or juiced helps provide the required folate for a healthy baby.

7. Bone Health Benefits

Green cabbage has several approaches to improving overall bone health.

First, green cabbage is a great source of vitamin K, a vitamin shown to play an essential role in bone formation and generating healthy bones. Daily vitamin K helps slow the unavoidable and gradual decay of neural pathways as a result of aging.

Second, green cabbage is a good source of minerals essential for bone development and health, including the famous calcium.

Potential Cabbage Juice Side Effects

Some people may experience bloating and flatulence from cabbage juice, particularly taken in high doses initially. Sulfuric compounds in cabbage may be the main cause here, your gut flora may not handle them well.

Reducing quantity and gradually increasing may help if this is the case.

Improving gut health with prebiotic and probiotics such as sauerkraut, prebiotic fiber and probiotic pills may be of benefit also.

If you have hyperthyroidism or a known thyroid issue, then contact your doctor before consuming large amounts of cabbage juice.

Cabbage is an excellent source of iodine, which can be harmful to the thyroid in excessive quantities.

Cabbage juice with kale in a glass
Let's get to the green cabbage juice recipes!

Green Cabbage Juice Recipes for Health

Enough talk! Let's jump to the juice recipes and start enjoying the health benefits of drinking green cabbage juice.

Note that cabbage juice is somewhat bitter, adding additional veggies or fruits that have some sweetness can certainly improve palatability.

As always, utilize organic when possible to reduce the amount of pesticides found in non-organic produce.

Recipe #1 - The Green Cabbage V8

The classic V8 was adapted to include arugula and other potent leafy greens and herbs such as parsley and watercress.

If you find it a little intense to the taste just add apple for more sweetness and a neutral flavor.

  • 1 cup of green cabbage
  • 2 medium carrots
  • 1 Roma tomato
  • 1/2 a medium beet
  • 1 celery stalk with leaves
  • 1 cup of parsley
  • 1 cup of butter lettuce
  • 1 cup of watercress

Recipe #2 The Kiwi Cabbage Juice

This tasty juice is an unusual combo but the "green" taste of kiwi fruits somehow fits with the green cabbage juice. The kiwi also provides much-needed sweetness to the sour cabbage juice taste.

Apple juice is also added, which is a very neutral-tasting juice and works with almost anything.

  • 1 cup of cabbage
  • 2 kiwis
  • 1 apple

Recipe #3 - The Cruciferous Gang

This green cabbage juice recipe is a powerful detox drink.

Cruciferous vegetables contain powerful glucosinolates, phytochemicals that reduce inflammation and help detoxify the body.

Green cabbage is one such cruciferous veggie and we are including the cruciferous health benefits of broccoli and kale too.

Take it slow with this juice initially though, this juice ain't no joke.

  • 1 cup of green cabbage
  • 1 cup of broccoli
  • 1 handful of kale
  • 2 apples (or 3 large carrots) to sweeten

Recipe #4 - Spring Mix Juice

The juice version of the classic spring mix with a bit of cabbage.

Enjoy this favorite salad in its liquid form! A few pears are added for sweetness to counteract the bitter taste of the juiced lettuce varieties. The pears mix really well with the lettuces.

  • 1 cup of green cabbage
  • 1 cup of baby red romaine
  • 1 cup of baby green romaine
  • 1 cup of green chard
  • 1 cup of red chard
  • 1 cup of baby spinach
  • 1 cup of mizuna
  • 2 pears
Cabbage, celery, green apple, parsley and cucumber juice
The Supremely Green Recipe. Starring green cabbage.

Recipe #5 - The Chlorophyll Fill

Get the anti-cancer and DNA protective benefits of a chlorophyll heavy juice.

Cucumber provides the sweetness in this juice. Choose organic cucumbers if possible, the skin is where the majority of the chlorophyll is and the pesticides too if the cucumber isn't organic.

  • 2 handfuls of arugula
  • 1 cucumber not peeled
  • 1 cup of parsley
  • 1 cup of garden cress
  • 3 Brussels sprouts

Recipe #6 - Supremely Green

This all-green star juice provides a plethora of health benefits.

  • 1 cup of green cabbage
  • 1 green apple
  • 1/2 cucumber
  • 1 handful of parsley
  • 4 stalks of celery

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