Cruciferous Vegetables

Cruciferous Vegetable

 (kroo-SIH-feh-rus VEJ-tuh-bul)

A member of the family of vegetables that includes broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, and turnips. These vegetables contain substances that may protect against cancer. Also called Brassica vegetable.     Thanks to The National Cancer Institute

What are they?  Cruciferous vegetables are a group of vegetables, mostly green vegetables, but cauliflower and turnips are also in the group.

Why should you eat them?  Cruciferous vegetables are rich in a range of essential vitamins and nutrients. When included as a regular part of your daily diet, these vegetables are linked with lower rates of many diseases, including cancer and heart disease. 

Low in calories and high in fiber, cruciferous vegetables also help you feel fuller longer, making them a great addition to weight loss. 

The federal government’s Dietary Guidelines for Americans 2020-25 recommends consuming a variety of vegetables each day. Vegetables are categorized into five subgroups: dark-green, red and orange, beans and peas (legumes), starchy, and other vegetables. Cruciferous vegetables fall into the “dark-green vegetables” and “other vegetables” category.

How many vegetables should I eat daily?

The quick answer is 2-4 cups of veggies a day, or 1.5-2.5 cups of cruciferous vegetables per week. 

The longer answer

More information about vegetables and diet, including how much of these foods should be eaten daily or weekly, is available from the U.S. Department of Agriculture website Choose My Plate. 

A much more detailed analysis is available at the Nation Cancer Institute (NCI)

How do I eat enough veggies?  I don’t really like them. 

There are many ways to add veggies to your diet.  First, just try them steamed.  You can buy frozen mixed veggie bags in almost any grocery store.  If you steam them just long enough to heat them up (3-5 minutes) they wont have a really strong taste.  Most vegetables have a stronger taste the longer you cook them.  Broccoli, cauliflower, baby carrots, peas, string beans, snap peas, etc.  can all be lightly steamed and eaten without added salt, butter or other caloric heavy additives. 

Next, you can add a half to a whole cup of veggies to your smoothie. 

17 ways to eat more veggies

Here are some of the more common Cruciferous vegetables

Nutrition

Rich in many vitamins and minerals, cruciferous vegetables are also a great source of omega 3s. These healthy fats are essential to many bodily functions — like helping to maintain good cognitive health, reducing the risk of mental decline, and conditions like Alzheimer’s disease. 

Cruciferous vegetables are also an excellent source of vitamin C, folic acid, iron, calcium and selenium.

Health Benefits

Cruciferous vegetables contain glucosinolates, compounds that give these dark green plants their bitter flavor. Research shows glucosinolates have strong anti-inflammatory and antioxidant properties, helping to protect our cells from damage.

As a group, cruciferous vegetables are also high in protein, fiber vitamins, and minerals. Together with its glucosinolates, this powerful nutrition profile offers health benefits like:

Heart Health

Diets high in fruits and vegetables are consistently associated with lower heart disease risk. Studies show that cruciferous vegetables support this effect because their glucosinolates help reduce your LDL (bad) cholesterol. Good cholesterol levels help keep your arteries free from fatty deposits that lead to heart problems and stroke. 

Cancer Protection

The glucosinolates in cruciferous vegetables have been shown to kill cancer cells and stop tumor growth. Many observational studies show significantly reduced rates of many types of cancer in people with high cruciferous vegetable intake, including breast, lung, pancreatic, and stomach cancers. 

Improved Immunity Against Disease

Cruciferous vegetables’ nutritional content is also associated with a lower risk of chronic diseases like diabetes, asthma, and Alzheimer’s disease. Studies show these vegetables’ plant-based nutrients have antimicrobial properties that give your immune defences a boost against sickness-causing pathogens as well. 

Can Aid with Weight Loss

On average, a serving of cruciferous vegetables has up to 20% of your daily fiber requirement. Research shows that getting about 30 grams of fiber each day can help you lose weight, lower your blood pressure, and reduce obesity and diabetes risk factors. 

Health benefit list thanks to WebMD