Cruciferous vegetables are well-known for their wide range of health benefits. These plant-based foods are rich in a large number of phytochemicals, minerals, and vitamins that are crucial for your body. There a wide variety of vegetables included in this family that you should definitely include in your every diet.
In addition to the wide array of nutrients provided by them, cruciferous vegetables are also shown to provide a lot of health benefits too. Hence, different health associations across the world recommend adding multiple servings of these vegetables to your diet in a week. This can help to derive the enormous number of benefits provided by them.
There is a wide array of cruciferous vegetables to include in your diet. Some of them are listed below:
Arugula
It is also known by the name rocket. This is a leafy green which is characterized by a spicy taste. It is commonly used in stir-fries and salads. Arugula will grow quickly and it is a great option to cultivate in the winter seasons.
Broccoli
This is a popular cruciferous vegetable that people use because of the enormous number of benefits it provides. It is winter vegetable that is easy to grow.
Broccoli Rabe
It is a less popular member of the cruciferous family. This veggie is also called rapini. Even though it needs the same growing conditions as broccoli, this vegetable is more closely related to turnips and mustard.
Brussels Sprouts
This is an important part of the Christmas dinner of many people. Brussels sprouts are a versatile vegetable that you can include in a variety of recipes. Hence, it creates a great option to add to your plant-based meals.
Cabbage
Cabbage is one of the most commonly used cruciferous vegetables across the world. It is available in a wide range of sizes and shapes. It is also available in different colors including green, red, and purple.
Calabrese
This veggie is closely related to broccoli. It is often sold as broccoli in some stores. However, despite being similar in appearance, these two have some differences. Calabrese has thick stalks as well as large, green heads. But broccoli has thin stalks along with smaller white or purple heads.
Cauliflower
It is another popular cruciferous vegetable that is very easy to grow. Apart from white cauliflower, you can also get green or purple flowering varieties.
Kale
This is another highly reliable winter crop that can provide you a large number of health benefits. It is best to use this leafy vegetable when it is young, as a bitter taste can develop when it becomes old.
Collard Greens
It is a popular vegetable in southern states and is well-known for the large number of nutrients they contain. This plant-based food is rich in vitamin K, fiber, and a lot of other important nutrients.
There is also a large variety of other cruciferous vegetables that you have to include in your plant-based diets. Some of them are turnips, radish, wasabi, Bok Choy, mustard, mizuna, kohlrabi, cress, etc. Hence, it is possible for you to include a wide array of cruciferous vegetables in your everyday meal plans.
Different cruciferous vegetables exhibit various health benefits. They also have many properties in common. You can get a lot of essential nutrients from them and they are also found to reduce the risk of many diseases. Hence, these veggies are a great option to include in your diet for promoting overall wellness.
The following are some of the important health benefits associated with cruciferous vegetables.
Lowers The Risk Of Cancer
One of the important advantages that you can have by eating plenty of cruciferous vegetables is the reduced risk of cancer. Different phytochemicals present in these veggies are linked to the prevention of cancer. They can give protection from different types of cancer including lung cancer, colon cancer, breast cancer, liver cancer, etc.
Sulforaphane is an important plant compound present in cruciferous vegetables that is responsible for the anti-cancer benefits. It can detoxify carcinogens and prevent cell damage.
Control Oxidative Stress
Along with a wide array of vitamins and minerals they contain, cruciferous vegetables are also rich in antioxidants too. They can help to prevent the damage of healthy cells caused by oxidative stress in the body.
The antioxidants present in cruciferous vegetables can help to control the risk of different health conditions caused by oxidative stress. Therefore, by including these plant-based foods in your diet, it will be possible for you to lead a healthy life.
Help With Cardiovascular Diseases
Another impressive benefit associated with cruciferous vegetables is the reduced risk of cardiovascular diseases. By including different cruciferous vegetables in your diet, it will be possible for you to promote heart health.
Cruciferous vegetables are some of the best options for you to include in your plant-based diets because of the large number of beneficial properties they exhibit. They can provide numerous nutrients that your body requires along with preventing the risk of different health conditions. Hence, make sure to include different varieties of these plant-based foods in your diet for leading a healthy life.
