8 – Cabbage and bone health
Dietary intake of nutrients such as the calcium, magnesium and potassium found in cabbage are important to bone health. The bone formation process requires a constant and adequate supply of these nutrients, and a deficiency can increase risk of bone loss and osteoporosis.
Calcium and bone health
Cabbage is a good source of calcium with 1 cup of chopped cabbage providing about 35 mg of calcium. About 99% of bone tissue is made up of a calcium and collagen combination, which makes calcium the most important mineral for the health of the bones.
Potassium and bone health
Cabbage is one of the veggies high in potassium with 1 cup providing about 150 mg of potassium. Potassium reduces bone resorption, a natural process that allows bones to grow and heal, which increases the strength of the bones, but more bone is broken down than is built up in osteoporosis, which leads to fragility and fractures. Research has shown that a higher intake of potassium helps to reduce the excretion of calcium and acid in urine, meaning that excess acid is neutralized and bone mineral is preserved.1✅ JOURNAL REFERENCE
PMID: 25572045
Magnesium and bone health
Cabbage is a good source of magnesium with 1 cup of chopped cabbage providing about 10 mg of magnesium. Magnesium is essential for healthy bones as its needed for absorbing and transporting calcium. Research has indicated that magnesium deficiency can increase risk of osteoporosis and fragile bones.2✅ JOURNAL REFERENCE
PMC: PMC3775240
Vitamin K and bone health
Cabbage is an excellent source of vitamin K, with 1 cup providing about 67 µg of vitamin K (about 2 thirds of the recommended daily amount. The vitamin K in cabbage helps modify several bone matrix proteins. There is evidence that diets rich in vitamin K are associated with a lower risk of hip fracture.3✅ JOURNAL REFERENCE
PMID: 11684396
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