Benefits of eating Cabbage during pregnancy
Health Benefits of Cabbage During Pregnancy
Cabbage is a cruciferous vegetable that is loaded with nutrients and comes in a variety of shapes and colors such as purple, green, and white. It is a low-calorie veggie that is highly nutritious. It is an excellent source of essential vitamins, minerals, and antioxidants that your body requires to nourish your growing baby. Cabbage is rich in fiber, folate, magnesium, calcium, potassium, vitamin A, vitamin K, and many more. It is a great source of antioxidants including beta-carotene, flavonoids, lutein, zeaxanthin, choline. However, there are some risks also associated with the consumption of cabbage while pregnant.
In this article, we'll talk about how safe is cabbage during pregnancy, Is raw cabbage safe to eat when pregnant, and many more such questions. So, read the complete article to clarify all your doubts and misconceptions regarding the consumption of cabbage in pregnancy.
Benefits of eating Cabbage during pregnancy
Cabbage is packed with essential nutrients that play a major role in maintaining maternal health and also contribute to the healthy growth and development of the fetus. Some of the amazing health benefits provided by cabbage in pregnancy include:
1. Reduce Inflammation
Cabbage is an excellent source of powerful antioxidants. It contains vitamin C and flavonoids such as quercetin and apigenin. Red cabbage contains an ample amount of anthocyanins. Some research shows that antioxidants help in reducing inflammation and also enhances brain function.
2. Regulates Blood Pressure
Cabbage contains an ample amount of potassium which helps to regulate blood pressure levels. This mineral is required to maintain electrolyte and fluid balance inside your body. Consumption of potassium-rich foods helps to alleviate leg cramping and fluid retention, common pregnancy complications that are faced by many pregnant women.
3. Good Heart Health
It is a good source of polyphenols that are well known to lower your blood pressure levels thereby reduces the risk of cardiovascular diseases. It also helps to lower your bad cholesterol levels.
(Also read: Eating Eggs During Pregnancy - Safe or Unsafe?)
4. Strengthens Bones
This veggie is a great source of minerals such as calcium, magnesium, and potassium. All these minerals play a key role in protecting bones from degradation and also prevent osteoporosis, a condition in which your bones become weak and brittle. It is also a good source of vitamin K which is well known to strengthen bones, cartilage, muscles, and ligaments.
5. Promote Healthy Vision
Cabbage contains vitamin A which is essential to maintain good vision. It is rich in beta-carotene that your body readily converts into vitamin A. Consumption of a carotenoid-rich diet including beta carotene helps to promote good eye health and also prevent eye diseases such as macular degeneration and delay the onset of cataract.
6. Healthy Skin
It is rich in vitamins such as vitamin C and E which contribute to the production of collagen, a compound that helps to keep your skin elastic and wrinkle-free.
7. Healthy Digestive Tract
Cabbage has a high content of fiber and water that helps to bulk up the bowel movements and reduce constipation thereby contribute to a healthy digestive tract.
8. Anti-inflammatory property
This cruciferous veggie has anti-inflammatory properties. It is rich in sulforaphane and glutamine, which are anti-inflammatory agents that help to reduce inflammation, joint pain, irritation, fever, skin disorders, and allergies.
(Also read: Chia Seeds During Pregnancy - Safe or Unsafe?)
9. Good Source of Folate
Cabbage is a good source of folate which is essential during early pregnancy. It helps to reduce the risk of neural tube defects and other congenital disabilities in babies.
10. Immunity Booster
Being a rich source of vitamin C and other powerful antioxidants, the consumption of cabbage helps to boost your immunity during pregnancy and also fight against various diseases and infections.
11. Healthy Weight Gain
It is a low-calorie veggie that is high in fiber and water content. The high fiber and water content of cabbage help to keep you full for a longer time and reduce your need to consume more calories which in turn maintains a healthy weight during pregnancy.
12. Reduce the risk of gestational diabetes
The high fiber content of cabbage help to keep your blood sugar levels at a normal level hence reduces the risk of developing gestational diabetes.
13. Ease Swelling
Swelling legs is quite a common complication especially during the last trimester of pregnancy. Wrapping cabbage leaves around the legs or other swollen areas helps to ease pain and discomfort caused due to swelling.
(Also read: What are the signs of labor at 39 weeks ?)
14. Prevent Cancer
This cruciferous veggie contains an adequate amount of anthocyanins which fight against cancer-causing cells. So, consumption of cabbage on regular basis helps to prevent cancer.
15. Prevent Anemia
Iron deficiency can lead to anemia. Cabbage is a good source of iron so including it in your pregnancy diet help to meet your iron requirement. Iron is also required for the formation of red blood cells (Red Blood Cells).
Side Effects of eating cabbage during pregnancy
Some possible risks associated with the consumption of cabbage during pregnancy are:
-> Consumption of cabbage is not recommended for pregnant women with hypothyroidism.
-> Cabbage is rich in sulfur and sulfur-rich foods can cause bloating or flatulence in pregnancy.
(Also read: Beetroot Juice During Pregnancy)
-> Some pregnant women may cause allergic reactions from it. If you're allergic to cruciferous veggies such as broccoli, Brussels sprouts, etc. then it's better to avoid consuming cabbage as well while pregnant.
-> Excess consumption of cabbage can lead to gas, abdominal pain, or diarrhea. So, it's better to limit its intake during pregnancy.
-> Limit your cabbage intake if you're more prone to gas problems.
Ways to include Cabbage in the pregnancy diet
Here are some simple and easy ways to incorporate cabbage in your pregnancy diet:
-> Slice cabbage and stir fry it with ginger and garlic. Sprinkle salt and pepper on it and here your delicious dish is ready in just a few minutes.
(Also read: Chickpeas During Pregnancy)
-> You can add chopped cabbage to soups, salads, or stew.
-> Add boiled cabbage to fresh salads to enhance its taste.
Nutritional Value of Cabbage
100 g of cabbage contain the following nutrients:
Nutrient Value of cabbage per 100 g
| Principle | Nutrient Value |
|---|---|
| Energy | 25 kcal |
| Carbohydrates | 5.8 g |
| Protein | 1.3 g |
| Cholesterol | 0 mg |
| Dietary Fiber | 2.50 g |
| Fat | 0.30 g |
| Vitamins | |
| Vitamin A | 98 IU |
| Vitamin B1 (Thiamine) | 0.055 mg |
| Vitamin B2 (Riboflavine) | 0.080 mg |
| Vitamin B3 (Niacin) | 0.234 mg |
| Vitamin B5 (Pantothenic Acid) | 0.212 mg |
| Vitamin B6 (Pyridoxine) | 0.124 mg |
| Vitamin B9 (Folates) | 53 µg |
| Vitamin C | 36.6 mg |
| Vitamin K | 76 µg |
| Minerals | |
| Calcium | 40 mg |
| Iron | 0.47 mg |
| Phosphorus | 26 mg |
| Magnesium | 12 mg |
| Manganese | 0.160 mg |
| Zinc | 0.18 mg |
| Electrolytes | |
| Sodium | 18 mg |
| Potassium | 170 mg |
| Phyto-nutrients | |
| Carotene-α | 33 µg |
| Carotene-ß | 42 µg |
| Lutein-zeaxanthin | 30 µg |
Precautions to be taken while eating cabbage during pregnancy
Some necessary precautions that you should take while having cabbage during pregnancy include:
-> Don't buy halved or shredded cabbage as the vitamin C content starts to reduce once it is cut.
-> Choose organic varieties of cabbage to reduce the risk of food-borne illness.
-> Wash it properly to remove dirt, toxins, microbes, or pesticides.
-> Steam, boil, roast, or saute cabbage before consuming it during your pregnancy period.
(Also read: Is It Safe To Eat Sushi During Pregnancy?)
-> Avoid eating raw cabbage and don't overcook cabbage as it can spoil its nutritional value to a greater extent.
-> Stir fry it with few drops of oil for 5 to 7 minutes to reap all the benefits from it.
-> Don't keep cooked cabbage for a longer time as it can alter its nutritional value. Consume it right after cooking.
Frequently Asked Questions (FAQs)
1. Which variety of cabbage is more beneficial during pregnancy?
All the varieties of cabbage are beneficial to consume during pregnancy. They're packed with vital nutrients. Purple also referred to as Red cabbage has a high content of anthocyanins than green ones. It also contains a high amount of vitamin A, vitamin C, and iron which makes them more nutritious in comparison to other varieties of cabbage.
(Also read: Salmon during pregnancy)
2. Is cabbage juice safe during pregnancy?
Cabbage juice is healthy, nutritious and offers several health benefits. Avoid drinking it if you're allergic to cabbage. However, raw cabbage contains a higher amount of substances called goitrogens that can interfere with normal thyroid function. So, consult your doctor before drinking it.
3. How safe is cabbage during pregnancy?
Cooked cabbage is safe to consume while pregnant instead of raw one as it may contain microbes that can cause food born illness such as listeria which can lead to several other issues like miscarriage, premature birth, or stillbirth.
4. Can I eat raw cabbage during pregnancy?
Raw cabbage may contain bacteria that can cause food-borne illnesses like listeria which can lead to several complications such as miscarriage, preterm labor, life-threatening infection, or even stillbirth. So, it's best to avoid raw cabbage when pregnant.
5. Is Chinese cabbage safe to consume while pregnant?
Yes, Chinese cabbage is as safe and beneficial as ordinary cabbage. It is also packed with essential nutrients and gives a wonderful flavor when added to soups or stews.
6. Is it safe to eat cabbage during pregnancy?
This veggie has an impressive nutrient profile hence it provides you numerous health benefits during this delicate phase so it's good to include cabbage in your pregnancy diet.
7. Can you eat cabbage when you're pregnant?
Yes, cabbage is highly nutritious and offers numerous health benefits which are required during the course of pregnancy.
(Also read: Can I eat microwave popcorn during pregnancy?)
8. Can a pregnant woman eat cabbage?
Cabbage is packed with essential vitamins, minerals, and antioxidants that a pregnant woman needs during her pregnancy period. This veggie offers several benefits to you and your little one.
9. Is cabbage good for pregnancy?
A pregnant woman needs to eat a healthy and well nutritious diet throughout her pregnancy period to maintain her health and to nourish her baby. Cabbage is one of the healthiest veggies that are beneficial to consume when pregnant.
Cabbage is a wonderful veggie with plenty of nutrients that are required for a healthy pregnancy. It is not only safe but healthy too. There are various ways to incorporate it into your pregnancy diet. If you're allergic to cruciferous veggies it is advisable to consult your doctor before their consumption.
We wish you a very happy, healthy, and safe pregnancy.
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Disclaimer: This content is intended for general information only and should not be used as the basis of patient treatment. The given content is not intended to be a substitute for professional medical advice, treatment, or any diagnosis. Always consult a doctor for more information. Our website doesn't claim responsibility for this information.
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