Why & How to Eat More Cruciferous Vegetables

Are you eating your cruciferous vegetables? These super-veggies aren’t

cabbage

fancy, expensive superfoods. You can find them at any grocery store. Learn more about these nutritious veggies & the health benefits of cruciferous vegetables.

What are cruciferous vegetables? 

Cruciferous vegetables are related to cabbage. These are the most

Brussels sprouts

common cruciferous vegetables. I bet you have some of them in your crisper right now!

• broccoli
• Brussels sprouts
• cabbage
• cauliflower
  

  cauliflower

• collard greens
• kale
• kohlrabi
• mustard greens
• rutabaga
• turnips
• bok choy
• Chinese cabbage
• arugula
  

  bok choy

• horseradish
• radish
• wasabi
• watercress

That’s quite a list to choose from! But why bother adding these veggies to your diet? Let’s look at some of the health benefits of cruciferous vegetables.

What are health benefits of cruciferous vegetables?

Like most fruits & vegetables, eating more cruciferous vegetables could reduce your risk for certain types of cancers. There’s evidence that these veggies may protect you from:

• prostate cancer
• colon cancer (in women)
• lung cancer (in women)
• breast cancer

The association between eating cruciferous vegetables & cancer reduction  still needs more research. Many of the studies used survey data, which can

nutrients

be challenging, since participants are going off of memory.

What is clear is that cruciferous vegetables are excellent sources of  nutrients that we need. They’re especially good sources of:

• vitamin K, a powerful anti-inflammatory vitamin that supports bone & heart health
• vitamin A, which boosts the immune system & protects vision
• vitamin C, which may help you fight colds & protects from heart disease
• manganese, an immune-booster that also supports joint health
• fiber, which is critical for healthy digestion. Fiber also helps probiotics work better.
• protein, surprisingly. You don’t need meat to get protein – pass the broccoli, which contains 4g of protein per cup.

   

  Vegetables are Low In Calories

  Like most veggies, cruciferous vegetables are also low in calories, so you’re getting

  

  vegetables

  a  lot of nutritional bang for your buck; That one-cup serving of broccoli, for example, only contains 54 calories & delivers all of the nutrients listed above.

  To put that into perspective, a 54-calorie serving of ground beef provides 5g of protein, but you’re also getting heart-stopping saturated fat, trans fat & cholesterol, no fiber at all, no vitamins A or C, & only negligible amounts of vitamin K & manganese. Epidemiological studies suggest that about 5 servings per week of cruciferous vegetables help you reap their many health benefits, though more research is needed on these servings recommendations.

  Super Healthy

  These veggies are super healthy, but you should still practice moderation. There was one case, for example, of a woman who was eating one to 1.5 kg of raw bok choy per day for months, & she developed hypothyroidism & slipped into a coma. A kilogram is about 2.2 pounds, so you’d have to really work to eat that much. Don’t do that.

  Cruciferous Vegetable Recipes

  Ready to eat more cruciferous vegetables? We’ve got you covered. Try these delicious, plant-based recipes!

  Cruciferous Vegetable Recipes

  Ready to eat more cruciferous vegetables? We’ve got you covered. Try these delicious, plant-based recipes!

  Dairy-Free Turmeric and Cauliflower Bisque – This anti-inflammatory blender soup is so easy to make! The earthy tastes from the cauliflower & beans are balanced out with some bright, tangy lemon juice.

  Broccoli-Arugula Soup – Another delicious blender soup recipe—this one

  

  Broccoli soup

  packs a double-cruciferous punch!

  Ginger-Sesame Brussels Sprouts – Roasted Brussels sprouts are tender on the inside, crispy on the outside, and coated in a spicy-sweet-toasty sauce.

  Creamy Kale Pasta Sauce – If you’re not crazy about the taste of kale, hide it in this creamy pasta sauce.

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  I found this info interesting & I’ve  “digested” it all… 🙂 Have you?

  Tomorrow I’m going to add another page to my blog. It will be a resources page where I will list & talk about all the online shopping sites that I’ve used & I find are reliable. If they fall short in any way, I’ll also mention that.. Please check back tomorrow in my every growing journey…

  

  The Journey Continues…