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Join tens of thousands of doctors, health professionals and patients who receive our newsletters. Cabbage, which is often lumped into the same category as lettuce because of their similar appearance, is actually a part of the cruciferous vegetable family. Cruciferous vegetables like cabbage, kale and broccoli are notorious for being chock-full of beneficial nutrients. Cabbage can vary in color from green to red and purple, and the leaves can be smooth or crinkled. This MNT Knowledge Center feature is part of a collection of articles discussing the health benefits of popular foods.
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions.
Many studies have suggested that increasing consumption of plant foods like cabbage decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight. A compound found in cabbage and other cruciferous vegetables known as 3,3'-diindolylmethane (DIM) has been shown to protect against the harmful effects of radiation therapy. It is well-known that DIM has protective effects against cancer, but this study shows there is also hope for using it as a shield to protect healthy tissues during cancer treatment in the future. Another natural chemical found in cabbage, parsley, celery and other plants known as apigenin has been found to decrease tumor size in an aggressive form of breast cancer in a recent study conducted at the University of Missouri.
Red cabbage contains the powerful antioxidant anthocyanin, the same compound that gives other red and purple-hued fruits and vegetables their vibrant colors. The same potent anthocyanins in red cabbage that help protect against cancer have been shown to suppress inflammation that may lead to cardiovascular disease. The fiber and water content in cabbage also helps to prevent constipation and maintain a healthy digestive tract.
Recent studies have shown that dietary fiber may even play a role in regulating the immune system and inflammation, consequently decreasing the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity. On the next page we look at the nutritional profile of cabbage, ways in which to incorporate more cabbage into your diet and the possible health risks of consuming cabbage. Compound derived from vegetables shields rodents from lethal radiation doses, Georgetown University Medical Center, 14 October 2013, accessed 29 October 2014. Reducing the risk of CVD - functional foods can lower the bad cholesterol while raising the good to improve cardiovascular health, Tempest, RD, Megan, Today’s Dietitian,?Vol. Anticancer compounds found in food, Machowsky, Jason, MS, RD, CDN, CSCS, Nutrition 411, last reviewed February 2012, accessed 8 September 2014. Breast cancer effectively treated with chemical found in celery, parsley by MU researchers, University of Missouri, Jan 2013, accessed 23 October 2014.
Please use one of the following formats to cite this article in your essay, paper or report:MLAMegan Ware RDN LD. For any corrections of factual information, or to contact our editorial team, please see our contact page. Please note: Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a health care professional. We take a look at fish oils, in particular what they are, the potential health benefits of including them in your diet and the best sources of fish oils. The number of calories people should eat each day depends on several factors, including their age, size, height, sex, lifestyle, and overall general health. Find out all about vitamin d and how it at helps enhance the absorption of iron, calcium, magnesium, phosphate and zinc.
Tofu, made from soybean curds, is naturally gluten-free and low calorie, contains no cholesterol and is an excellent source of protein, iron, and calcium. It is an important source of protein especially for vegans, vegetarians and those looking to move toward a more plant-based diet. To make tofu, soymilk is first coagulated which leads to the separation of the curds from the whey.
This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods.
Consuming plant-based foods of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Countless studies have suggested that increasing consumption of plant-based foods like tofu, decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, and overall lower weight.
Genistein, the predominant isoflavone in soy, contains antioxidant properties that inhibit the growth of cancer cells.3 Moderate amounts of soy foods do not affect tumor growth or a woman's risk of developing breast cancer. People who suffer from type 2 diabetes often experience kidney disease, causing the body to excrete an excessive amount of protein in the urine. On the next page we look at the nutritional profile of tofu, how to incorporate more tofu into your diet and the potential health risks of consuming tofu. Antioxidant and Hepatoprotective Properties of Tofu (Curdle Soymilk) against Acetaminophen-Induced Liver Damage in Rats, Yakubu, N, Oboh, and Amuzat Aliyu Olalekan, Biotechnology Research International, Vol. Isolated Soy Protein Consumption Reduces Urinary Albumin Excretion and Improves the Serum Lipid Profile in Men with Type 2 Diabetes Mellitus and Nephropathy, Teixeira, S. Lentils are relatively quick and easy to prepare when compared to other dried beans, and their low cost makes them an accessible form of high-quality protein for many people around the world. One cup of cooked lentils contains 230 calories, 18 grams of protein, 1 gram of fat, and 40 grams of carbohydrates (including 16 grams of fiber and 4 grams of sugar).


That same 1 cup serving provides 90% of your daily folate needs, 37% of iron, 49% of manganese, 36% of phosphorus, 22% of thiamin, 21% of potassium and 18% of vitamin B6. Lentils also provide riboflavin, niacin, pantothenic acid, magnesium, zinc, copper, manganese and selenium. Many studies have suggested that increasing consumption of plant foods like lentils decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.
Not only is fiber associated with a lower incidence of cardiovascular disease, but also associated with a slower progression of the disease in high-risk individuals. Lentils add essential vitamins, minerals, and fiber to the diet, they also have the protein and sustenance to replace meat in meals. Folate is critical for the prevention of birth defects and has been shown to cut the chances of early delivery by 50% or more if consumed for at least a year before pregnancy. Adequate fiber intake is commonly recognized as an important factor in weight loss by functioning as a "bulking agent" in the digestive system.
The high fiber in lentils also helps to prevent constipation and promote regularity for a healthy digestive tract. It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health.
Gradually increase your fiber intake for 1 or 2 months to help prevent digestive discomfort as your body adjusts to the change.9 Increasing fiber intake without adequate fluid intake could lead to constipation. Cooking up legumes guide, Palmer, RD, Sharon, The Plant-Powered Diet, accessed 10 July 2015. Going meatless once a week, Ryan, MS, RD, CSSD, LDN, Monique, 27 February 2014, accessed 20 July 2015.
Reduce breast cancer risk, Marcason, RDN, LDN, Wendy, 21 October 2014, accessed 21 July 2015. Health consequences of too many lentils, Allen, Suzanne, 28 January 2015, accessed 21 July 2015. Whole grains and high-fiber foods: understanding the difference, Nutrition 411, last reviewed March 2014, accessed 22 May 2015. Increasing dietary potassium - find out why most people need to consume more of this mineral, Antinoro RD, JD, LDN, Linda, Today’s Dietitian, Vol. Anticancer vitamins and minerals, Machowsky, MS, RD, CDN, CSCS, Jason, Nutrition 411, reviewed February 2014, accessed 23 May 2015. Eggs are a common food source and have been eaten by humans across the world for thousands of years. Eggs are produced by the female animals of many different species, but by far and away the most common choice for consumption is the egg of the chicken.
This Medical News Today Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. Strong muscles: the protein within eggs helps keep muscles working well while slowing the rate at which they are lost.
A healthy brain: eggs contain vitamins and minerals that are needed for the regular functioning of cells, including the brain, nervous system, memory and the metabolism. Good energy production: eggs contain all the daily vitamins and minerals that are needed to produce energy in all the cells of the body.
A healthy immune system: likewise, vitamin A, vitamin B12 and selenium are all key to keeping the immune system healthy. Healthy baby development during pregnancy: nutrients within eggs help to prevent birth defects such as spina bifida.
Healthy eyesight: lutein and zeaxanthin help to prevent macular degeneration, an eye condition which is the leading cause of age-related blindness.
Weight loss and maintenance: the high quality of protein within eggs has been found by researchers to keep people energized and feeling fuller for longer. A healthy appearance: some vitamins and minerals within eggs help promote healthy skin and work to prevent the breakdown of body tissues. Eggs contain many vitamins and minerals that are essential parts of a healthy and balanced diet. Vitamin B2 (riboflavin): aids energy metabolism, red blood cells, vision and the nervous system.
Vitamin B12: aids energy metabolism, red blood cells, the immune system and the nervous system.
Protein: needed for building and maintaining muscle, organs, skin and tissue, and producing antibodies, enzymes and hormones. Selenium: protects cells from oxidative damage, maintains the immune system and aids thyroid gland function. The majority of fat in an egg is that which is generally regarded to be the most healthy; approximately 38% is monounsaturated and 16% is polyunsaturated, with only 28% being saturated. These fatty acids are most commonly found in oily fish and so eggs provide an alternative source for people that are unable to eat fish. International Egg Commission (IEC) The World Egg Industry - a few facts and figures, accessed 3 October 2014.
Please use one of the following formats to cite this article in your essay, paper or report:MLAMcIntosh, James.
If you are trying to improve your diet, cruciferous vegetables should be at the very top of your grocery list.


With less than 20 calories per half cup cooked, it is a vegetable worth making room on your plate for. It provides a nutritional breakdown of cabbage and an in-depth look at its possible health benefits, how to incorporate more cabbage into your diet and any potential health risks of consuming cabbage. Research over the past 30 years has consistently shown that consuming cruciferous vegetables has been associated with a lower risk of cancer. Promising results have been seen with multiple types of cancers including melanoma, esophageal, prostate and pancreatic.
Researchers claim that their findings show that apigenin has potential to be used as a non-toxic treatment for cancer in the future. Anthocyanins have been shown to slow cancer cell proliferation, kill already formed cancer cells and stop the formation of new tumor growths. A recent report in the American Journal of Clinical Nutrition associated the intake of flavonoid-rich foods with a lower risk of death from cardiovascular disease and stated that even small amounts of flavonoid-rich foods may be beneficial. Chocked full of probiotics, fermented foods are one of the best things you can consume for your immune and digestive systems. Eating adequate fiber promotes regularity, which is crucial for the daily excretion toxins through the bile and stool.
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If you are in need of health writing or editing services, please contact me for more information. Similar to a mini version of a bean, lentils grow in pods and can be found in red, brown and green varieties. It provides a nutritional breakdown of lentils and an in-depth look at its possible health benefits, how to incorporate more lentils into your diet and any potential health risks of consuming lentils.
According to the American Heart Association, increased fiber intake can reduce LDL ("bad") cholesterol levels beyond what can be achieved by a diet low in saturated and trans fats alone. When meat, a major source of saturated and trans fats in the diet, is replaced with a higher fiber food like lentils, the risk for heart disease is further decreased. The Center for Disease Control recommends consuming 400 mcg of folic acid every day specifically for women of childbearing years. Selenium prevents inflammation, decreases tumor growth rates and improves immune response to infection by stimulating production of killer T-cells.12 It also plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body.
Fiber in the diet helps to increase satiety and reduce appetite, making you feel fuller for longer with the goal of lowering your overall calorie intake. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health. It provides a nutritional breakdown for eggs, an in-depth look at their possible health benefits, tips on how to incorporate more eggs into your diet and any potential health risks of consuming eggs. Choline plays an important part in breaking down the amino acid called homocysteine, which is associated with the development of heart disease. These are predominantly in the form of docosahexaenoic acid (DHA) which helps with the maintenance of brain function and normal vision. We also discuss how to incorporate more eggs into your diet and the possible health risks associated with consuming eggs. Some were left untreated, and others were treated with a daily injection of DIM daily for two weeks. More recently, researchers have been able to pinpoint that the sulfur-containing compounds (namely sulforaphane) that give cruciferous vegetables their bitter bite are also what give them their cancer-fighting power. Researchers have discovered that sulforaphane has the power to inhibit the harmful enzyme histone deacetylase (HDAC), known to be involved in the progression of cancer cells. The high polyphenol content in cabbage may also reduce the risk of cardiovascular disease by preventing platelet buildup and reducing blood pressure.
Healthy microbes generate an acidic environment to preserve and develop flavor and enzymes in fermentation that make vitamins and minerals easier to absorb. Nutritionists often use eggs as a point of comparison when assessing whether another food is a good source of protein or not. All the untreated rats died, but over 50% of those receiving the DIM remained alive at the 30-day mark. The ability to stop HDAC enzymes could make sulforaphane-containing foods a potentially powerful part of cancer treatment. Bring to a boil, reduce the heat, and simmer to desired tenderness, typically about 15 to 20 minutes. They were able to determine that the DIM-treated mice have higher counts or red and white blood cells and blood platelets, which radiation therapy often diminishes.
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