More vitamin C than oranges: This vegetable will strengthen your immune system.

When temperatures drop and cold viruses are rampant, many people ask themselves, "How can I naturally strengthen my immune system?" Besides sufficient exercise and sleep, nutrition plays a key role. Certain foods provide the body with precisely the nutrients it needs for a strong defense. Cruciferous vegetables, in particular, are considered an underrated health booster – regionally available, inexpensive, and rich in valuable nutrients.

Why cabbage is good for the immune system

Cabbage vegetables contain a variety of valuable ingredients: vitamins (especially vitamin C), minerals, fiber, and secondary plant compounds. 

Vitamin C helps, among other things, to neutralize free radicals and prevent cell damage, supports the formation of connective tissue, and promotes iron absorption — all essential for a well-functioning immune system.

Furthermore, many types of cabbage contain antioxidants and anti-inflammatory substances that help to reduce the risk of infections.

Dietary fiber also promotes gut health and, by extension, the immune system, because a healthy gut is an integral part of our immune system. 

Five types of cabbage that are particularly immune-boosting

Kale

Kale is one of the most nutrient-rich types of cabbage. Besides vitamin C, it also provides vitamin K, vitamin A, and numerous antioxidants. Its high content of beta-carotene, lutein, and zeaxanthin makes it a true champion of immune function—and additionally beneficial for skin and eyes.

Brussels sprouts

Brussels sprouts are a winter vegetable with an exceptionally high vitamin C content—sometimes even higher than oranges—making them ideal for boosting the immune system. Just one serving can help meet your daily requirements. 

Broccoli

Although broccoli is often not perceived as a "classic" cabbage, it botanically belongs to the cabbage family. It combines vitamin C, B vitamins, folic acid, fiber, and antioxidants—a combination that supports the immune system and promotes overall health. 

White cabbage

White cabbage boasts a broad spectrum of nutrients: In addition to vitamin C and zinc, it also provides minerals such as potassium, magnesium, and calcium, as well as anti-inflammatory and cell-protecting glucosinolates. 

Particularly valuable: When white cabbage is fermented (e.g., as sauerkraut), probiotic bacteria are added, which support the gut flora—and thus indirectly the immune system. 

Savoy cabbage / other types of cabbage

Savoy cabbage and other types of cabbage—like kale and broccoli—contain a combination of vitamins, minerals, fiber, and phytochemicals. This makes them a good choice for an immune-boosting diet.

How to best use cabbage

• Cooking cabbage only briefly and gently (e.g., steaming or lightly blanching) to preserve as many vitamins as possible — especially the heat-sensitive vitamin C.
• Combine different types of cabbage in your diet: This way, you can utilize different nutrient profiles and ensure a broad nutrient supply.
• Fermented foods like sauerkraut are a perfect addition due to their lactic acid bacteria and probiotic effects.
• In addition, vary your diet with other vitamin- and mineral-rich vegetables. A varied diet strengthens the immune system in the long term—far beyond just cabbage.

Conclusion

Cruciferous vegetables are more than just a simple winter vegetable: varieties like kale, Brussels sprouts, broccoli, savoy cabbage, or white cabbage are true "immune system boosters." Regularly incorporating them into your diet—ideally with variety and gentle preparation—is a great way to support your body, especially during cold and flu season. This actively helps prevent colds and strengthen your immune system.

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