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!
- Broccoli
- Cauliflower
- Brussels sprouts
- Cabbage
- Kale
- Collard greens
- Bok choy
- Arugula
- Radicchio
- Watercress
- Mustard greens
- Turnip greens
- Rapini
- Kohlrabi
- Daikon radish
- Red cabbage
- Napa cabbage
- Savoy cabbage
- Chinese broccoli
- Chinese cabbage
- Mache
- Mizuna
- Tatsoi
- Frisee
- 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