Benefits of Cruciferous Vegetables 

Benefits of Cruciferous Vegetables 

By Caitlyn Kambouroglos, Registered Dietitian 

The word cruciferous comes from the latin word cruciferae meaning “cross-bearing.” This classification of vegetables was given this name due to the fact that many of them have four petals or leaves resembling a cross. While all cruciferous vegetables look different, they all contain similar nutritional benefits. 

Rich in fiber and low in calories, cruciferous vegetables are a great addition to your plate that will leave you feeling satisfied. They are rich in vitamins and minerals including folate, vitamin K, vitamin A and vitamin C. Most importantly, they contain phytonutrients which are plant-based compounds that help to lower inflammation and reduce the risk of cancer and other chronic diseases by aiding the body in detoxification. 

Cruciferous vegetables can be prepared in a variety of ways, but to retain their full nutritional benefits it is best to consume them in one of three ways: raw, blanched or by lightly pan-fried using a fat source like avocado oil. Adults should strive for a minimum of 2.5 servings of vegetables daily. One serving of vegetables is equivalent to ½ cup cooked vegetables or 1 cup of leafy greens. Try adding some of these nutritional powerhouses to your diet today!

1. Broccoli
2. Cauliflower
3. Brussels sprouts
4. Cabbage
5. Kale
6. Collard greens
7. Bok choy
8. Arugula
9. Radicchio
10. Watercress
11. Mustard greens
12. Turnip greens
13. Rapini
14. Kohlrabi
15. Daikon radish
16. Red cabbage
17. Napa cabbage
18. Savoy cabbage
19. Chinese broccoli
20. Chinese cabbage
21. Mache
22. Mizuna
23. Tatsoi
24. Frisee
25. Escarole

Sources:

Ellis, C. E. (n.d.). The beginners guide to Cruciferous Vegetables. EatRight. Retrieved November 4, 2022, fromhttps://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/the-beginners-guide-to-cruciferous-vegetables#:~:text=Most%20cruciferous%20vegetables%20are%20rich,the%20risk%20of%20developing%20cancer.

The Institute for Functional Medicine. (n.d.). Cruciferous Vegetables. Portal view. Retrieved November 4, 2022, from

https://functionalmedicine.widencollective.com/portals/wehosv6j/Toolkit_Nutrition