We all know that vegetables are important in our diet. They keep us healthy in a variety of ways. Cruciferous vegetables are a type of super vegetable. Cruciferous vegetables are a group of green foods rich in a range of essential nutrients. When you include them as a regular part of your daily diet, these vegetables are linked with lower rates of many chronic diseases, including cancer and heart disease.
Cruciferous vegetables are low in calories and also help you feel fuller longer, making them a great addition to weight-loss and heart-healthy diets.
There are more than 3,000 different cruciferous species, with the most common vegetables including: Broccoli, Cauliflower, Kale, Brussel sprouts, Spinach, Cabbage. Rich in many vitamins and minerals, cruciferous vegetables are also a great source of omega-3s. Cruciferous vegetables are also an excellent source of: Vitamin C, Folic Acid, Iron, Calcium, Selenium.
These healthy fats are essential to many bodily functions like helping to maintain good cognitive health, reducing the risk of mental decline, and conditions like Alzheimer’s disease.
CRUCIFEROUS VEGETABLES
ARUGULA
A leafy green with a zesty flavor, arugula goes well in many dishes. Arugula is full of antioxidants — compounds that can protect against or reverse damage to your cells.
Arugula also has glucosinolates. These natural substances, which give arugula its bitter taste and strong scent, may protect you against certain cancers, including breast, prostate, lung, and colon cancers. Arugula may also fight inflammation. It has ample vitamin K, which is good for your bones and may help prevent osteoporosis.
Arugula contain vitamins and minerals, Calcium, Iron, Vitamin A, Vitamin C, Vitamin K, Folate, Potassium, Magnesium.
BOK CHOY
Bok choy, also called Chinese cabbage or pak choi, is a member of the Brassica cabbage family. As a dark, leafy, cruciferous vegetable, bok choy is highly nutritious. It’s packed with fiber, vitamins, minerals, and antioxidants, but is very low in calories and carbohydrates. It’s easy to prepare and makes a tasty addition to soups, stir-fries, and other Asian-influenced dishes.
BROCCOLI
Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also boasts more protein than most other vegetables.
This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits
Broccoli, contain a high amount of antioxidants that prevent the damage of cells at the DNA level. Broccoli is beneficial to heart health because it includes fiber, fatty acids, and vitamins that aid in blood pressure regulation. This helps reduce harmful cholesterol, resulting in a healthy heart. Broccoli is rich in nutrients and natural bioactive compounds that may improve nerve tissue function and protect against age-related cognitive decline. Broccoli is rich in fiber, which promotes regularity and prevents constipation. This improves the health of the digestive system and increases the absorption of nutrients.
BRUSSELS SPROUTS
Sprouts contain plenty of vitamins and nutrients including vitamin K which helps the blood to clot, vitamin C for growth and repair and vitamin A which maintains good eye health. Fibre improves cholesterol levels, helps to regulate blood sugar levels Sprouts have been proven to reduce high blood pressure and cholesterol. A 100g serving of sprouts contains 3.5g of fibre. Brussels sprouts contain a high amount of the antioxidant, Kaempferol, famous for its health-promoting properties such as reducing cancer growth, ease inflammation and promote a healthy heart. All the vitamins, minerals and antioxidants present in Brussels sprouts help to keep your skin looking and feeling fantastic. To produce collagen which keeps skin firm and healthy, you need vitamin c and copper, Brussels sprouts contain both of these skin-boosting properties.
CABBAGE
It comes in a variety of shapes and colors, including red, purple, white and green, and its leaves can be either crinkled or smooth. cabbage is high in fiber and contains powerful antioxidants, including polyphenols and sulfur compounds Cabbage is especially high in vitamin C, a potent antioxidant that may protect against heart disease, certain cancers and vision loss. Eating more cabbage is an excellent way to keep your digestive system healthy and happy.
KALE
Kale Is Among The Most Nutrient-Dense Foods on The Planet There are many different types of kale. The leaves can be green or purple, and have either a smooth or curly shape. Kale Is Loaded With Powerful Antioxidants Like Quercetin and Kaempferol. They have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects. Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach. Kale Can Help Lower Cholesterol, Which May Reduce The Risk of Heart Disease. Kale is one of the world’s best sources of vitamin K. Kale is actually loaded with compounds that are believed to have protective effects against cancer.
One of these is sulforaphane, a substance that has been shown to help fight the formation of cancer at the molecular level.
It also contains a indole-3-carbinol, another substance that is believed to help prevent cancer. It is a good plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions. It is also a decent source of magnesium, Eating plenty of magnesium may be protective against type 2 diabetes and heart disease. it’s slightly more bitter than spinach or lettuce, its nutritional stats are impressive.
RADISH
Radishes are a good source of antioxidants like catechin, pyrogallol, vanillic acid, and other phenolic compounds. These root vegetables also have a good amount of vitamin C, which acts as an antioxidant to protect your cells from damage. Radishes contain chemical compounds like glucosinolate and isothiocyanate that can help regulate blood sugar levels. Along with other compounds, radishes contain indole-3-carbinol and 4-methylthio-3-butenyl-isothiocyanate, which help the liver detoxify and heal against damage. These same compounds also help the kidneys flush out toxins. Radishes are rich in antioxidants and minerals like calcium and potassium. Together, these nutrients help lower high blood pressure and reduce your risks for heart disease. The radish is also a good source of natural nitrates that improve blood flow.
TURNIP
Turnip is known for its high nutrient count and its low calorie density, which makes it a perfect food to add to your healthy eating plan. In one medium-sized turnip there are just 34 calories, 4 grams of fiber when cooked and 1 gram of protein. It also contains more than half of your daily vitamin C needs. Turnips have glucosinolates — plant-based chemicals that may help prevent all kinds of cancer, from breast to prostate. Turnips are rich in the antioxidant lutein. This keeps your eyes healthy and wards off problems like macular degeneration and cataracts. Turnips have a significant amount of calcium, which also helps your heart, muscles, and nerves.
HEALTH BENEFITS
Cancer
Various components in cruciferous vegetables have been linked to lower cancer risks. The glucosinolates in cruciferous vegetables have been shown to kill cancer cells and stop tumor growth. Some studies shown the ability to stop the growth of cancer cells for tumors in the breast, uterine lining (endometrium), lung, colon, liver, and cervix. And studies that track the diets of people over time have found that diets high in cruciferous vegetables are linked to lower rates of prostate cancer.
Cardiovascular Disease
Diets rich in fish and vegetables (including cruciferous and dark-yellow veggies) may also help to protect against cardiovascular disease. Diets high in fruits and vegetables are consistently associated with lower heart disease risk. Studies show that cruciferous vegetables support this effect because their glucosinolates help reduce your LDL (bad) cholesterol. Good cholesterol levels help keep your arteries free from fatty deposits that lead to heart problems and stroke.
Improve immunity
Cruciferous vegetables’ nutritional content is also associated with a lower risk of chronic diseases like diabetes, asthma, and Alzheimer’s disease. Studies show these vegetables’ plant-based nutrients have antimicrobial properties that give your immune defenses a boost against sickness-causing pathogens as well.
Weight loss
Cruciferous vegetables, including broccoli, cauliflower, cabbage, and Brussels sprouts also contain fiber that may be helpful for weight loss. One cup of cooked Brussels sprouts provides 6 g of fiber, which is 24 percent of the daily value for fiber.
HOW HEALTHY DIET CAN HELP YOU..
Vegetables are an essential part of every diet. Cruciferous vegetables are a group of green foods rich in a range of essential nutrients. When you include them as a regular part of your daily diet lower rates of many chronic diseases, including cancer and heart disease. In our salads we use Cruciferous vegetables, they are low in calories and also help you feel fuller longer, making them a great addition to weight-loss and heart-healthy diets.