- Red cabbage is an underrated antioxidant source you’re likely not eating enough of.
- It may reduce inflammation and support the heart, brain and overall long-term health.
- It’s a budget-friendly and versatile veggie that is easy to add to slaws, tacos, soups and more.
Antioxidants aren’t a specific vitamin or a mineral—they’re plant compounds that help protect your body from oxidative stress. In doing so, they may help reduce your risk for chronic diseases, inflammation and certain types of cancers. Antioxidants also support your immune system and keep your cells healthy.
Some foods, like wild blueberries and kale, tend to get all the attention when it comes to antioxidants. And while they certainly deserve praise, there’s another colorful vegetable worth cheering for: red cabbage.
Often overlooked, red cabbage is rich in antioxidants and delivers an impressive array of health benefits. Here’s why this under-the-radar veggie deserves a spot on your plate—plus easy ways to enjoy it and other foods that can help you boost your antioxidant intake.
What Makes Red Cabbage a Great Antioxidant Option
It may not be as trendy as acai or as popular as cauliflower, but red cabbage has plenty to offer.
Purple Power
Despite its name, red cabbage isn’t actually red, but rather a vibrant violet. That hue comes from the anthocyanins—antioxidants that give certain plant foods their purple, red or blue hues. “Anthocyanins are naturally occurring plant compounds that not only give red cabbage its vibrant color but also offer anti-inflammatory and cardio-protective benefits,” shares Amy Mydral Miller, M.S., RDN, FAND.
Anthocyanins are a type of flavonoid (a family of antioxidants), and are also found in grapes, berries and plums.
Heart Healthy
The anthocyanins in red cabbage may help protect against atherosclerosis by decreasing LDL (known as “bad” cholesterol). Research also suggests they help reduce inflammation and may contribute to lowering blood pressure.
Red cabbage also contains some fiber—a nutrient that’s linked to lower cholesterol and better heart health, with 2 grams of fiber per serving.
Brain Support
Diet plays a powerful role when it comes to keeping your brain healthy as you age. Anthocyanins may help protect brain cells from inflammation and oxidative stress. Research suggests that consuming more anthocyanin-rich foods, such as blueberries or grapes, may improve memory, attention, and overall cognitive function. While more studies are needed, early findings show promise—especially for older adults.
Disease Fighter
“Red cabbage is part of the cruciferous vegetable family,” notes Myrdal Miller. That includes vegetables such as broccoli, cauliflower and Brussels sprouts. These vegetables contain glucosinolates, sulfur-containing compounds that act as antioxidants in the body.
Research has shown that glucosinolates may help reduce the risk of chronic conditions, including type 2 diabetes, heart disease and certain types of cancers. They also help support your liver’s natural detox processes.
Delicious Ways to Eat More Red Cabbage
Luckily, red cabbage is not only good for you—it’s versatile and budget-friendly. It can be enjoyed raw or cooked.
“It can be the base for a gorgeous coleslaw, added as a crunchy addition to fish or shrimp tacos, used as a topping for soups, or added to fruit and vegetable smoothies,” notes Myrdal Miller.
She also notes that, “Cooking it will cause the color to change from bright purple to dull blue. If you want to preserve the bright purple color, you can add a small amount of baking soda to your cabbage dish. Doing so will protect the anthocyanins and reduce changes in the molecules that create vibrant purple color.”
How often should you be dishing up red cabbage? There’s no set rule, but as an underrated star, you’re probably not eating enough. “As someone who loves coleslaw, I eat red cabbage nearly every week,” exclaims Myrdal Miller. Aim to incorporate it at least once a week—and more often if you enjoy it.
Red Cabbage Recipes to Try
Other Antioxidant-Rich Foods
Red cabbage may be the unsung hero of the produce aisle, but it’s far from your only antioxidant ally. “Researchers have identified more than 6,000 flavonoid compounds in plants.
By eating a wide variety of plant-based foods, you can get a wide variety of benefits offered by these substances,” says Myrdal Miller.
In addition to red cabbage, other well-known antioxidant-rich foods are:
- Citrus fruits
- Dark leafy greens
- Olive oil
- Berries
- Nuts
- Seeds
- Kidney beans
- Grapes
- Carrots
- Beets
- Dark chocolate
- Coffee
- Tea
Our Expert Take
Adding more antioxidants to your plate is always a smart choice. And red cabbage is a budget-friendly, accessible and nutritious option that deserves more love. It’s flexible in the kitchen, packed with nutrients and linked with lower inflammation and reduced risk of chronic diseases, including heart disease and cognitive decline.
“Research conducted over the past three decades shows that people who eat the most fruits and vegetables have the lowest risk of heart disease as well as lower risk of type 2 diabetes and some forms of cancer,” concludes Myrdal Miller.
So go ahead and toss some red cabbage into your next salad, soup or stir-fry. It might just be your new favorite way to eat the rainbow.
