Purple or Red & Green Cabbage or Red Cabbage
For quite some time now, Tellïo has added purple cabbage to his weekly grocery list. He doesn't mind the standard light green cabbage but the purple vegetable appeals to him more. Might just be an aesthetic thing. To him, it is purple, to others, it is red. When he compares them to beets and radishes, the color is closer to purple than red. I guess the definition of purple and red overlaps or people portray the two colors differently. Regardless, this vegetable is versatile and Tellïo finds it helpful in his nutritional plan.
Ohh man, his go-to purple cabbage stir-fry is the isshh! He prepares purple cabbages by sautéing them in olive oil or ghee with chopped red onion, cilantro, and mushrooms. In addition, he includes chucks of pineapple or a cup of cooked white jasmine or basmati rice stained with turmeric powder. During the cooking process, he also sprinkles sea salt and dill and throws apple cider vinegar. YYUUUMMMYYY!! Another positive aspect of cabbage is its relatively cheap price. Comparable to kale, collard greens and spinach, cabbage offers more for your money. Thirdly, Tello appreciates cabbage's high sulfur content, used by the human body for several detoxication pathways.
Some cabbage benefits:
Rich in fiber: Supports digestion, regularity, and a healthy gut microbiome
Low-calorie, nutrient-dense: Excellent for weight management and overall nutrition
High in vitamin C: Boosts immune function, skin health, and collagen production
Vitamin K: Important for bone health and blood clotting
Sulforaphane & other glucosinolates: Compounds with potential anti-cancer and detox-supporting properties
Heart health: Antioxidants and fiber reduce cholesterol and inflammation
Benefits of Purple (red) Cabbage:
Extra antioxidants: Especially anthocyanins, the pigments that give it the deep purple color; linked to better heart and brain health and reduced inflammation
Higher vitamin A (as beta-carotene): Supports vision and skin health
Lower glycemic impact: Slightly less sugar than green cabbage
Benefits of Green Cabbage:
Slightly more vitamin K: Helpful for bone strength
Classic mild flavor: Versatile for cooking—ferments well for sauerkraut and kimchi
Budget-friendly & widely available: Great staple for daily meals
From a nutritional perspective:
Eat some raw: Light steaming or quick sautéing preserves vitamin C and antioxidants
Pair with healthy fats: Helps absorb fat-soluble vitamins (like A and K)
Fermenting (e.g., sauerkraut, kimchi): Adds probiotics for gut health
Regardless of whether you choose the green or purple cabbage, it packs a solid punch when it comes to nutrients, fiber and flexibility in preparation methods. It saves money and is easy to find. One thing to remember is that those suffering from goiter (enlarged thyroid) should consult with their general practitioner before eating cruciferous vegetables like raw cabbage, kale, broccoli and cauliflower. These foods contain natural chemical compound known as goitrogens. These molecules can interfere with the thyroid’s ability to take up iodine. In people with iodine deficiency or existing thyroid disorders—for example, goiter or hypothyroidism - a large, regular intake of raw cruciferous vegetables may worsen thyroid function. On a bright note, cooking matters: Steaming, boiling, or fermenting cabbage reduces most goitrogenic compounds—often by 30–70%. If you get enough iodine from sources like iodized salt, seaweed, or fish, the thyroid is less vulnerable. But it’s wise to follow a personalized plan from your healthcare professional. On that note, Tellïo is heading to the kitchen to prepare his purple cabbage stir-fry. As always, Stay Strong & Stay Vivid!
Reference
Yue Z, Zhang G, Wang J, Wang J, Luo S, Zhang B, Li Z, Liu Z. Comparative study of the quality indices, antioxidant substances, and mineral elements in different forms of cabbage. BMC Plant Biol. 2024 Mar 14;24(1):187. doi: 10.1186/s12870-024-04857-4. PMID: 38481163; PMCID: PMC10938656.
Zhang N, Jiao S, Jing P. Red Cabbage Rather Than Green Cabbage Increases Stress Resistance and Extends the Lifespan of Caenorhabditis elegans. Antioxidants (Basel). 2021 Jun 8;10(6):930. doi: 10.3390/antiox10060930. PMID: 34201067; PMCID: PMC8228718.