Cruciferous Vegetables Do Your Body Good
Cruciferous vegetables are those veggies within the Brassica family–the best-known are broccoli, cauliflower, kale and cabbage. The benefits of cruciferous vegetables are extensive:
- Cruciferous vegetables are low in calories and very high in nutritional value.
- They contain fiber for a more-efficient elimination system.
- Their folate (folic acid) can help in the production and maintenance of new cells; folic acid is extremely important during pregnancy to ensure the baby’s healthy development.
- They are high in vitamins C and beta carotene, which can help to boost the body’s immune system.
- They contain isothiocyanates, a phytonutrient that can help break down potential carcinogens.
- Their sulforaphanes, another phytonutrient, is linked to reductions in the risk several types of cancers–breast, prostate, cervical, colon, lung, and others.
- They can help reduce the level of homocysteine in the body, thereby reducing inflammation and decreasing the risk of cardiovascular disease.
So exactly which vegetables are members of the Brassica family? Here is a partial list:
- Broccoli is known as “The wonder vegetable” since it contains only 25 nutrient-rich calories per serving and is packed with antioxidants that can help contain the free-radical damage that can destroy cells in the body. A cup of broccoli has as much calcium as a glass of milk and more vitamin C than an orange.
- Cabbage is eaten throughout the world in various ethnic recipes. Wherever we find a large amount of cabbage in the diet, there? less breast cancer diagnosed, probably because all cruciferous vegetables are high in antioxidants and phytonutrients–especially cabbage.
- Cauliflower is another cruciferous powerhouse. But you don’t have to settle for white–in recent years different types of cauliflower have been developed such as purple, orange, and yellow cauliflower, as well as a cauliflower that has green, pointed florets.
- Arugula is a vegetable found frequently in Italian salad recipes. It has a bit of a bite and is usually mixed with other greens to make a great salad.
- Bok choy is often found in Chinese and other Asian recipes. It’s great in stir-fries, and the Napa variety is usually found in salads.
- Brussels sprouts look like mini cabbages. They’re a great source of vitamins K, C, and A, as well as being high in folic acid and fiber.
- Collard greens are common in Southern cooking and are even more nutritious than cabbage!
- Mustard greens can offer a bit of a bite to salads or cooked dishes.
- Turnip greens are another nutritious cruciferous vegetable with a bite. Remember Peter Rabbit in Farmer McGregor’s garden patch? He was enjoying a healthy meal of cruciferous veggies!
- Watercress is very pretty plant and flavorful in salads. It, too, can have a peppery bite and is very high in phytonutrients.
These are the cruciferous vegetables that you can find in your produce section, but there are even more.
For a healthy diet, we suggest that you include cruciferous vegetables in your meals every day. As added insurance, add a supplement that includes the plant concentrates, phytonutrients, and antioxidants found in cruciferous vegetables.
If you want a great way to incorporate cruciferous vegetables in your diet and lose some weight, check out the Cabbage Soup Diet Plan that includes not only cabbage, but also broccoli and cauliflower. Your body will love you for it.
June 18 2008 01:06 am | Foods and vegetables
April 24th, 2009 at 6:01 am
If you ever want to see a reader’s feedback
, I rate this article for four from five. Detailed info, but I have to go to that damn google to find the missed pieces. Thanks, anyway!