Nutrition

Benefits of eating cabbage

Published

9 months ago

January 24, 2026

Some fresh cabbage

Cabbage may not be the most attractive vegetable, but it is full of nutritional benefits that can keep the body strong and healthy-from boosting your immune system to improving digestion.

This common leafy green vegetable comes in a range of colours, shapes and sizes that you can use for soup, salad, sandwiches and more. It can be eaten raw or stir-fried.

-Fights inflammation

Cabbages contains anthocyanins, which are naturally occurring antioxidants. Anthocyanins does not only add colour to fruits but rather reduce inflammation. A research showed that people who eat cabbages has lower inflammation levels than those who do not eat.

– Keeps one strong

Vitamin C, also known as ascorbic acid, does a lot of work in the body. It helps make collagen and boosts the immune system. It also helps your body absorb iron from plant-based foods.

– Improves digestion

Cabbages contains phytosterols (plant sterols) and insoluble fibre. These help keeps the digestive system healthy and bowel movements regular. It fuels the good bacteria in your gut that protects your immune system.

– Protects your heart

The anthocyanins found in cabbage help with more than inflammation. Research suggests they reduce your risk of heart disease.

Scientists have found 36 different kinds of anthocyanins in cabbage, which could make it an excellent option for cardiovascular health.

– Lowers blood pressure

Potassium is a mineral and electrolyte that helps your body control blood pressure. One cup of red cabbage can produce a healthy amount of potassium — as much as 6 per cent of your recommended daily value. This could help lower your blood pressure, reducing your risk for heart disease.

-Lowers cholesterol

Cabbage contains two substances — fibre and phytosterols (plant sterols) — that compete with cholesterol to be absorbed by your digestive system. They wind up reducing your bad cholesterol levels and improving your health.

– Maintains bone health and healthy blood clotting

Vitamin K is essential to our well-being. Without it, you’d be at risk of developing bone conditions like osteoporosis, and your blood wouldn’t be able to clot properly. According to research, eating cabbage everyday keep our bones strong and blood cells clotting well.- clevelandclinic.org

Nutrition

Wheat ‘angwa mo’ recipe

Published

1 day ago

October 17, 2026

WeeklySpectator

Ingredients

-Oil

-1 large onion

-2 cups of rice

-Salt

-2 cups of wheat

Preparation

-In a medium saucepan, heat oil over medium-low heat

-Add the onion and cook, stirring frequently, until soft and turns golden brown

-Wash rice and wheat and put into pan. Sauté for two to three minutes, until toasty and fragrant

-Add water and salt and allow to boil.

– Reduce heat to low and allow to simmer for 10 to 15 minutes until rice is tender and the water is absorbed.

-Taste the rice/wheat; if it is still a bit firm, add a few more tablespoons of water and cook a few more minutes.

-When the rice/wheat is ready, take it off the fire and serve hot

Benefits of wheat

–Improves digestion: High levels of insoluble fibre- wheat promotes regular bowel movements, prevent constipation, and support a healthy gut microbiome.

-Supports heart health: Whole-grain wheat helps lower LDL (bad) cholesterol, reduces blood pressure, and decreases the risk of stroke and heart disease.

-Aids weight management: Complex carbohydrates and dense fibre slow digestion, increase feelings of fullness, and help prevent sharp blood sugar spikes.

-Lowers type 2 diabetes risk: Steady glucose release and minerals like magnesium improve insulin sensitivity.

– Provides essential vitamins and minerals: Wheat supplies B vitamins, iron, magnesium, phosphorus, zinc, and selenium, which help build bones and boost immune function.

–Delivers Antioxidants: Compounds like phenolic acids, ferulic acid, and lutein protect cells from oxidative stress and support eye health.

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