Cruciferous vegetables are a group veggies that belong to the Brassicaceae family. Cruciferous vegetables are known for their health benefits, particularly in fighting cancer and inflammation. They contain various bioactive compounds, such as sulforaphane and indole-3-carbinol, which have been shown to inhibit the growth of certain cancer cells including breast, prostate, and colorectal cancer and reduce inflammation in the body. They work by neutralizing harmful free radicals, reducing oxidative stress, and promoting detoxification processes in the body.
Cruciferous vegetables include: bok choy, broccoli, brussels sprout, cabbage, cauliflower, collard greens, horseradish, kale, kohlrabi, mustard, radish, arugula, turnip, watercress, maca root, daikon, mizuna, rutabaga and wasabi.
5 of the most commonly eaten cruciferous vegetables and their nutritional benefits are listed below.
1. Broccoli:
Broccoli is packed with vitamins C, K, and A, as well as fiber and folate. It also contains sulforaphane, a compound that has been shown to have anti-cancer properties.
2. Cauliflower:
Cauliflower is rich in antioxidants, vitamins C and K, and fiber. It is also a great source of choline, a nutrient that supports brain health and metabolism. It also contains sulforaphane like broccoli.
3. Brussels Sprouts:
Brussels sprouts are loaded with vitamins C and K, as well as folate and fiber. They also contain glucosinolates, which have been linked to cancer prevention.
4. Kale:
Kale is a nutritional powerhouse, packed with vitamins A, C, and K, as well as minerals like calcium and potassium. It is also rich in antioxidants that help fight inflammation.
5. Cabbage:
Cabbage is a versatile vegetable that is low in calories but high in vitamins C and K. It also contains compounds like sulforaphane and indole-3-carbinol, which have been shown to have anti-cancer properties.
So, next time you’re planning your meals, make sure to include some of these amazing cruciferous vegetables. Most are delicious raw, or seasoned and sauteed, broiled or steamed. If you are new to these veggies, we suggest adding one to your meal routine each week. They will be a partner to help you fight inflammation and neutralize free radicals to combat cancer. Learn, Improve, Repeat!
