Health Benefits of Cabbage + Cabbage Salad Recipe

Cabbage Salad

Up until recently, cabbage has not been on my list of fav foods. In fact, when we raced our sailboat to Hawaii many years ago, I was dismayed that cabbage was one of the only types of produce that lasted the 17-day trip.

I know there are many health benefits of cabbage, but other than loving sauerkraut, I just never cared for cabbage.

That all changed a few months ago when my friend Carol made an AMAZING cabbage salad. I ate a bit just to be polite and was shocked at how much I actually loved it! What was her secret and what can cabbage do for you?

Health Benefits of Cabbage

  1. Cabbage (all types) are packed with cancer-fighting phytonutrients. But it appears that there may be a bit more of those helpful phytochemicals in red cabbage. One of the their benefits of these phytochemicals is to neutralize estrogen in a good way, helping to protect against breast cancer. Studies have also shown these phytochemicals protect us against pesticides and other toxins, as well as fight off prostate and other cancers.
  2. Cabbage is very high in vitamins. A one-cup serving contains about 75% of your daily vitamin K, and 65% of your daily vitamin C. There are a few benefits to cooking it over eating it raw, but if cooked it should be steamed not microwaved as microwaving can destroy the beneficial nutrients.
  3. Cabbage is high in minerals. It contains good amounts of calcium, magnesium and potassium. And one cup cooked also provides 4gm of fiber.
  4. Cabbage is a powerful anti-oxidant. According to 150 Healthiest Foods on Earth, one study showed the anti-oxidant properties of red cabbage to be more powerful than any other plant, fighting off free-radicals and protecting us from toxins.
  5. Cabbage is very anti-inflammatory. Anthocyanins, phytonutrients found in cabbage, are one of the top anti-inflammatory compounds making cabbage a great fighter of inflammation too.
  6. Cabbage supports the digestive tract. It is packed with phytonutrients like glucosinolates and the amino acid glutamine, which support the intestines and help regulate gut bacteria.

Carol’s Cabbage Salad

So, what was it about Carol’s Cabbage Salad that made me actually love cabbage now? The secret is in the salt. The salt helps to drain out some of the moisture from the cabbage and leave it crispier. It also helps to remove some of the bitter bite that cabbage can have. Confession, I added raisins, sunflower seeds, and carrots to the recipe, they weren’t in Carol’s original. Try adding different nuts, seeds, or dried fruits to mix it up. Also check out my Rainbow Asian Slaw for a different twist on Carol’s Cabbage Salad.

Carol’s Cabbage Salad

Cabbage is bursting with health boosting phytochemicals, and this salad is a delicious way to get more cabbage into your day.
Course Salad, Side Dish
Cuisine American
Prep Time 1 hour
Servings 6


  • 1/2 red cabbage, shredded
  • 1/4 cup olive oil, or more, to thoroughly coat all cabbage
  • 2 tsp sea salt, fine grind
  • 1/2 cup shredeed carrots (optonal)
  • 1/4 cup organic raisins
  • 1/4 cup sunflower seeds, dry roasted/salted


  • Shred and salt the cabbage and leave it in a colander to drain for 30-60 minutes.
  • Squeeze the excess moisture out of the cabbage and put it in a salad bowl.
  • Add the olive oil and toss well until all cabbage is coated in oil.
  • Add raisins, sunflower seeds, and shredded carrots if adding
  • Toss well and let sit for about 30-60 minutes for flavors to mix.
  • *NOTE: If you're short on time, you can drain it for less time, and let it sit for less time, but it does taste better the longer it sits before serving.

If you aren’t a huge cabbage fan (like I wasn’t) I hope you will at least give this salad a try. It just might change your mind. Remember your tastebuds regenerate every 7-10 days, so your new tastebuds might even like cabbage! And your body will thank you. I now eat this salad 2-3 times a week and love it so much.

Please leave a comment to let us know how you like it, or what additions you made to yours?

5 Responses to “Health Benefits of Cabbage + Cabbage Salad Recipe”

  1. Lisa

    I’m same as you – I didn’t like it for years. But I love it now and am constantly finding new ways to have it. I make a cabbage salad with sesame oil, a little soy sauce, lime juice, sesame seeds. It’s great with some shrimp. I also really like roasting it with chicken.

    • Heidi

      That’s great Lisa! As Jim can attest, we ate a lot of cabbage on Vic-Maui and I wasn’t too thrilled about that! LOL! 🙂

  2. Lisa

    oh – and I put it in smoothies for my kids. Purple cabbage makes a really beautiful color for the smoothie.

    • Heidi

      That’s a great idea Lisa, thanks so much for sharing…I will put some cabbage in my smoothie tomorrow morning!

      • Heidi

        Hey Lisa, have been putting purple cabbage in our morning smoothies and LOVING the beautiful color plus the extra cancer-fighting boost! Thanks again for that great tip! 🙂


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