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8 Health Benefits of Red Cabbage Juice & 6 Red Cabbage Juicer Recipes

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Chopped red cabbage in a bowl

Red cabbage juice is a true powerhouse of nutrition and should not be dismissed simple because of the way it tastes. Mix it together with pear juice, apple juice, sweet fruit juice, even carrot juice and the cabbage will go down easy.

Red cabbage juice, and juice from any cruciferous vegetable (including cauliflower, broccoli and kale) provides an exceptional dose of minerals, vitamins and an mega dose of antioxidants. So more than just nutritious, red cabbage juice possesses anti-cancer, anti-inflammatory, pro-detoxification and numerous other health benefits.

This humble garden veggie could be an integrated and smart part of a well-tailored juice plan. Note that red cabbage is also referred to as purple cabbage or blue cabbage.

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

Where does Red Cabbage come from?

Given cabbages' widespread popularity for thousand's of years, the precise origin of cabbage is not clear.

The reality that it's a member of the brassica family, including numerous and similar vegetables like kale, bok choy and broccoli makes it harder to distinguish references to it in ancient texts that may otherwise provide clues.

That said, the first use of cabbage possibly occurred in Europe, either within the Mediterranean or in the Celtic regions. Ancient Mesopotamian texts reference some type of Brassica, however it's not clear what kind.

Red Cabbage Nutrition Facts

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

Antioxidants

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

Vitamins

  • Vitamin A: 993 IU
  • Vitamin B1: 0.1 mg
  • Vitamin B2: 0.1 mg
  • Vitamin B3: 0.4 mg
  • Vitamin B6: 0.2 mg
  • Vitamin C: 50.7 mg
  • Folate: 16.0 mcg
  • Pantothenic Acid: 0.1 mg
  • Choline: 15.2 mg

Minerals

  • Calcium: 40.0 mg
  • Iron: 0.7 mg
  • Magnesium: 14.2 mg
  • Phosphorous: 26.7 mg
  • Potassium: 216.0 mg
  • Sodium: 24.0 mg
  • Zinc: 0.2 mg
  • Copper 0.0 mg
  • Manganese 0.1 mg
  • Selenium 0.5 mcg

What's the difference between Red (Purple) Cabbage and Green Cabbage?

Primarily it is the anthocyanin antioxidants, particularly a subgroup of these anthocyanins called cyanidins, that are specific to red cabbage and not its green kin.

Anthocyanins are what actually give the red / purple hue to cabbages and a lot of other purply-red colored fruits and vegetables (such as blueberries). These anthocyanins present in red cabbage are the main force within this cruciferous veggie that provides cardiovascular support; including protecting red blood cells.

Total blood antioxidant capacity have been shown to increase with red cabbage intake, including beta-carotene and lutein; and subsequently oxidized LDL levels in the blood decrease.

Red cabbage is also a richer source of vitamin C than green cabbage, containing almost twice as much.

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

Read on to learn more about the health benefits of red cabbage and its juice.

Raw Cabbage Juice Benefits for Health

1. Anti-Cancer Properties

Given that oxidative stress and chronic inflammation are 2 key risk factors for the development of cancer, the cell-protective and anti-inflammatory benefits of the complete nutritional and antioxidant profile of red cabbage certainly makes it a powerful anti-cancer vegetable.

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 benefits don'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.

artistic creation of stomach x-ray revealing a peptic ulcer
Cabbage juice has been shown to be effective at healing stomach ulcers.

2. Heal Ulcers

This is one of the main health benefits that raw cabbage juice is renowned for.

Studies show that consuming cabbage juice can reduce the size of or completely eliminate peptic ulcers. This powerful medicinal effect is the result of a phytochemical known as sulforphane as well as the living enzymes in fresh raw cabbage juice. Together, sulforphane and these enzymes strengthen the mucus linings of the stomach wall.

In some people four to six cups of cabbage juice consumed daily can heal peptic ulcers within a couple of weeks.

3. Diabetes Prevention

Even though the evidence discussed here is the result of a study performed with rats, the evidence is strong that cabbage helps with the management and prevention of diabetes.

These health benefits are attributed to the anti-hyperglycemic and excellent antioxidant content of raw red cabbage. Please note that this study was conducted with red cabbage specifically and not any other variety.

Cabbage is high in fiber, low-carb and stacked with nutrients, three nutritional factors that help prevent diabetes and numerous other diseases too.

Note that while insoluble fiber won't make it into the red cabbage juice (the insoluble fiber makes up most of the pulp), a kind of fiber known as soluble fiber actually does make it to the final juice. Therefore juice is not completely devoid of fiber, which it is often believed to be.

A fundamental health benefit of juicing fruits and vegetable is that we sacrifice insoluble fiber content to significantly increase the antioxidant, vitamin and mineral content. It's unlikely you would eat a whole cabbage, but one can quite easily drink an entire cabbage in a single juice if mixed with a sweeter juice such as carrot or apple.

4. Skin Detoxification

Enjoy (admittedly not very tasty) red cabbage juice benefits and your skin will reap the rewards. Cabbage juice is a good source of 2 minerals that are vital for prime skin health: sulfur and silicon.

Sulfur is required by all cells to pull in nutrients. Additionally it also plays a vital role in removing waste from cells. Such a flow to and from cells is referred to as osmosis and without this we are not going to possess clear, healthy and glowing skin. In fact all types of cells will suffer without osmosis!

Silica is essential for the formation of all connective tissues including nails, skin and hair.

Collagen and elastin and 2 kinds of connective tissue responsible for keeping skin supple, elasticated and firm.

Vitamin C is equally as important for the formation of collagen, a nutrient that red cabbage juice also provides.

If it is not obvious yet, red cabbage juice should be an integral part of your skin care regimen!

5. Anti-Inflammatory Properties

Red cabbage (and many of it's cruciferous relatives) contains numerous antioxidants shown to help reduce inflammation within the cells of your body. One such group of antioxidants are known as glucosinolates, a powerful group of phytochemicals shown to reduce inflammation and a variety of cancers that can result from such inflammation.

6. Prenatal Health

Folate is an essential and famous vitamin needed for the healthy and proper development of a fetus.

Folate deficiency during pregnancy could lead to serious problems for an unborn child, especially mental defects.

All varieties of cabbage are a good source of folate; thus regular consumption of raw cabbage, juiced or whole helps provide much needed folate for a developing fetus.

7. Bone Health Benefits

Red cabbage can help improve bone health in several different ways. First, red cabbage is a good source of vitamin K, a nutrient that plays a vital role for bone formation and creating healthy bones.

Daily vitamin K intake helps to slow the gradual yet unavoidable decay of neural pathways as we age.

Second, red cabbage is a good source of the minerals vital for bone health and development, including the all-famous calcium.

8. Antioxidant Mega Dose

Polyphenols are the most predominant antioxidant group found in all types of cabbage. A group of researchers have described these polyphenols as the key factor in the overall antioxidant capacity of this vegetable. Even white cabbage, which is the least nutrient dense and antioxidant rich of the cabbages, contains around 100 milligrams of polyphenol antioxidants in just a one-cup serving. Red cabbage provides an addional 30 milligrams of polyphenol antioxidants in the form of anthocyanins. Anthocyanins are not just antioxidants but also classed as anti-inflammatory agents. This powerful antioxidant profile of red cabbage is a key part of it's anti-cancer, anti-inflammtory and cell-protective health benefits.

Potential Cabbage Juice Side Effects

Some people could experience flatulence or bloating from drinking cabbage juice, particularly if taken at high doses initially. The Sulfuric compounds in cabbage are considered the reason for these symptoms, your gut biome may not handle them effectively. Reduce quantity and gradually increase dosage if need be. Improving your gut health with prebiotic and probiotics like saurkraut, prebiotic fiber in conjunction with probiotic pills can be of great benefit also.

If you suffer with hyper-thyroidism or another type of thyroid issue then definitely contact your doctor before drinking large amounts of red cabbage juice. Red cabbage is a very good source of iodine, a substance that can be of harm to the thyroid when taken excessively.

Red Cabbage Juice Recipes for Health

Enough talk! Let's get to the juicer recipes and begin reaping the health benefits of raw red cabbage juice. Note that red cabbage juice is a bit on the bitter side, adding other veggies or fruit that possess some sweetness can definitely improve the taste. As usual, use organic if you can to reduce the volume of pesticides that are found in non-organic produce.

Recipe #1 - The Red Cabbage V8

2 mason jars containing red cabbage juice
Red cabbage juice is ripe with health benefits.

The classic V8 juice recipe adapted to include red cabbage and variety of health affirming leafy greens and herbs such as parsley and watercress. If the taste is a little intense for you just include an apple for additional sweetness.

  • 1 cup of red cabbage
  • 2 medium carrots (peeled if non-organic)
  • 1 beef steak tomato
  • 1/2 a large beet
  • 1 celery stalk ant it's leaves
  • 1 cup of watercress
  • 1 cup of butter lettuce
  • 1 cup of parsley

Recipe #2 The Blueberry Red Cabbage Juice

This tasty red cabbage juice is an unusual combo of ingredients but the "blue / red" taste of blueberries somehow fits in with this red cabbage juice. The blueberries also provide some needed sweetness to this otherwise sour juice. Apple juice is added too, a very neutral flavored juice that works with almost all other fruit and vegetable juices.

  • 1 cup of red cabbage
  • 1 apple
  • 1 cup of blueberries

Recipe #3 - The Cruciferous Cabbage Gang

This red cabbage juicer recipe is a powerful detoxification drink. Cruciferous vegetables possess powerful glucosinolates, a group of phytochemicals that lower inflammation and promote detoxification. All cabbages are a member of the cruciferous veggie family and in this recipe we include the cruciferous health benefits of kale and broccoli. Take it easy with this juice to start with though, this juice is a series detox agent.

  • 1 cup of red cabbage
  • 1 cup of broccoli heads
  • 1 handful of kale
  • 2 apples (or 2 large carrots) for sweetness

Recipe #4 - Spring Mix Cabbage Juice

The cabbage juice version of the classic spring mix salad mix. Enjoy this common salad in it's liquidized form! A few pears are added to sweeten the juice and counter the bitter flavor of the juiced lettuces. The pears work nicely together with the lettuces.

  • 1 cup of green cabbage
  • 1 cup of baby red romaine
  • 1 cup of mizuna
  • 1 cup of baby green romaine
  • 1 cup of red chard
  • 1 cup of green chard
  • 2 pears
  • 1 cup of baby spinach

Recipe #5 - The Red Cabbage Chlorophyll You Up

Get the cancer-preventative and DNA protective health benefits of a juice laden with chlorophyll. Cucumber provides sweetness for the juice. Choose organic cucumbers if you can, the skin contains the majority of the chlorophyll in cucumbers but is also where most of the pesticides reside too in non-organic cucumbers.

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

Recipe #6 - Supremely Red

This all red star juice provides a plethora of red health benefits, particularly from the anthocyanin antioxidants that provide the red hue in most red / blue colored fruits and veggies.

  • 1 cup of red cabbage
  • 1 red apple
  • 1 medium beet
  • 1 tomato
  • 1/2 a red bell pepper

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