Cruciferous Vegetables
- Upstream Wellness
- Jun 20, 2023
- 2 min read
Updated: Sep 6, 2023
Cruciferous Vegetables (also known as the cabbage family)
What are they?
· Arugula (Rocket) · Bok choy · Broccoli (and spouts) · Brussel sprouts · Cabbage (red or green) · Cauliflower · Chard · Collard or Mustard greens · Horseradish · Kale · Radish (or Daikon radish) · Rutabaga · Turnip · Wasabi · Watercress
Why eat them?
This family of veggies boasts beneficial nutrients. To list a few:
· High in fiber (soluble and insoluble)
· Vitamin C & E
· Folate (vitamin B9)
· Carotenoids
· Potassium
· Selenium
· And importantly phytochemicals
Phyto- what?! Phytochemicals are molecular compounds specific to plants that can have positive effects on health. The phytonutrients in the cabbage family may offer multiple benefits including antioxidants, anti-inflammatory, anti-cancer, anti-mutagenic, detoxifying, DNA protection and immune-boosting properties. In the case of the cabbage family, they contain phytochemicals called glucosinolates, anthocyanins, flavonoids, terpenes, S-methylcysteine, sulfoxide, coumarins and others.
What does this mean for your health?
From a practical perspective what this translates to is that cruciferous vegetables may help fight cancer, balance hormones, eliminate toxins from your body and keep you healthy. While there is no exact amount or type of cruciferous vegetable that can guarantee optimal health, there is enough evidence to suggest that eating these tasty veggies everyday is part of a health promoting diet.
How to eat them?
Cruciferous vegetables come in all sorts of colors, textures, and flavors, which makes them easy to incorporate into any meal. For example, arugula (also known as Rocket) can easily be added to salads, soups or smoothies. Cauliflower is also very versatile. It can be made into ‘rice’, sauteed with other vegetables in a stir fry or mashed like potatoes. Likewise, cabbage can be used in multiple meals. Red (although it looks purple) cabbage adds color to any meal and can be used in salads, as sauerkraut, as ‘steaks’ drizzled with balsamic dressing, or as wedges for hummus. Don’t forget broccoli sprouts! These tiny sprouts pack a big nutritional punch. These are easily incorporated into smoothies, sandwiches, or bowls.
