5 Cruciferous Veggies That Should Be Part of Your Diet
Cruciferous vegetables belong to the cabbage family of plant foods. These nutrient-dense veggies are not only packed with vitamins, minerals, and fiber, but research suggests they may help reduce the risk of various cancers, heart disease, and depression. Their impressive health benefits are likely due to their richness in protective plant compounds like flavonoids, carotenoids, and glucosinolates.
Here are five cruciferous vegetables you should make part of your healthy eating plan:
Purple Cabbage
Purple cabbage is an antioxidant powerhouse, with the highest level of antioxidants per dollar compared to most other vegetables. It provides cancer-fighting compounds and can potentially help relieve depression. The vibrant leaves have a similar taste to green cabbage but are thicker in texture.
Purple Kale
With its purple stems and curled leaves, purple kale has a distinct and beautiful appearance. Like other kale varieties, it's packed with vitamins, minerals, fiber, and cancer-fighting plant compounds. Both raw and cooked purple kale offer great nutrition. Cooked provides more vitamins A and K, while raw has higher levels of vitamin C and sulforaphane. For maximum benefits, enjoy purple kale prepared in different ways. Massage raw leaves with dressing before adding to salads to tenderize them.
Arugula
Arugula is an excellent source of iron, making it beneficial for preventing or alleviating anemia. Some studies also link eating more arugula to better insulin responsiveness and improved cognitive function in older adults.
Bok Choy
Also known as "Chinese cabbage," bok choy originated in China but has become a popular ingredient worldwide. Like other cruciferous veggies, it contains compounds thought to have anticancer effects. Bok choy also provides fiber to promote healthy digestion and weight management. Anti-inflammatory flavonoids benefit our heart and metabolic health.
Collard Greens
This leafy green is packed with vitamins, minerals, fiber, and sulforaphane - a powerful antioxidant compound found in cruciferous veggies. Research suggests sulforaphane may have anticancer, brain-protective, and autism-supportive effects. Collard greens can be enjoyed raw in salads or cooked by steaming, sauteing or braising.
The potential health benefits of cruciferous vegetables span from reducing cancer to supporting heart, brain, and digestive health. Aim to eat a variety of these veggies daily for overall wellness. With their diverse flavors and versatility, it's easy to incorporate more into your diet.
