Cabbage & Cancer Prevention
- Rayki Goh, MSc
- Jul 18
- 3 min read
Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
CABBAGE
Cabbage, a member of the Brassica family, is a leafy green vegetable that has long been valued not only for its culinary versatility but also for its impressive health benefits.
Scientifically, cabbage is rich in sulphur-containing compounds, most notably sulforaphane. These compounds have been the focus of extensive research due to their potential role in cancer prevention.
Sulforaphane, in particular, is part of a broader class of phytochemicals known as isothiocyanates, which are produced when the cabbage's cell walls are disrupted—such as when the vegetable is chopped or chewed.
Sulforaphane has been extensively studied for its ability to inhibit the development of cancer cells, particularly in the colon and breast.
This compound operates by inducing enzymes that detoxify harmful substances in the body, effectively reducing the risk of cancer-causing agents establishing themselves. Additionally, sulforaphane can inhibit the proliferation of existing cancer cells by triggering apoptosis—a process where the cancer cells self-destruct.
What makes sulforaphane particularly remarkable is its ability to target cancer cells specifically, without damaging normal, healthy cells. This selective action underscores its promise in cancer prevention and potential therapeutic applications.
Further studies have consistently demonstrated that regular consumption of cabbage and other cruciferous vegetables is associated with a reduced risk of developing cancers, especially those of the colon and breast. The protective effect is largely attributed to the consistent intake of these sulphur compounds, reinforcing the crucial role of diet in cancer prevention.
Therefore, the protective properties of cabbage against cancer are not just about incorporating another healthy vegetable into your diet; it's specifically due to its sulphur-containing compounds, particularly sulforaphane.
These compounds have been shown to inhibit the growth of cancer cells, support detoxification processes, and selectively target harmful cells, making cabbage a valuable component of a cancer-preventive diet.
Here are Some Scientific Facts on Cabbage:
Sulforaphane Concentration: Research indicates that sulforaphane in cabbage ranges from approximately 0.5 to 2.5 micromoles per gram of fresh weight, varying with the variety and preparation methods.
Cancer Prevention: A study in Cancer Epidemiology, Biomarkers & Prevention found that higher consumption of cruciferous vegetables, including cabbage, correlates with a 20-30% lower risk of colorectal cancer compared to lower intake levels.
Mechanism of Action: Sulforaphane induces phase II detoxification enzymes, such as glutathione S-transferase, which help neutralise cancer-causing agents. This has been confirmed in several studies, including research published in The Journal of Nutrition.
Selective Targeting of Cancer Cells: Research in Clinical Cancer Research shows that sulforaphane selectively induces apoptosis in cancer cells while sparing normal cells. This selective cytotoxicity is due to its activation of specific pathways unique to cancer cells.
Consumption and Cancer Risk Reduction: A meta-analysis in The American Journal of Clinical Nutrition found that higher intake of cruciferous vegetables is linked to a 15-20% reduction in breast cancer risk.
Dietary Recommendations: The World Health Organization advises incorporating cruciferous vegetables like cabbage into the diet to benefit from their cancer-preventive properties, supported by extensive evidence of their role in reducing cancer risk.
5 Popular Dishes You Can Prepare at Home:
Cabbage Stir-Fry – A quick and easy dish where cabbage is stir-fried with garlic, ginger, and soy sauce for a savoury side or main.
Stuffed Cabbage Rolls – Cabbage leaves wrapped around a hearty filling of minced meat and rice, simmered in a rich tomato sauce.
Coleslaw – A refreshing salad of shredded cabbage mixed with carrots and a tangy dressing, perfect as a side dish.
Cabbage Soup – A comforting and nutritious soup made with cabbage, potatoes, and onions in a light broth.
Cabbage and Bacon Sauté – A flavourful dish where cabbage is sautéed with crispy bacon and onions, ideal as a warming side or light main.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
