The Ultimate Guide To Cruciferous Vegetables
Cruciferous is a term that's being thrown around a lot these days when talking about vegetables that are really, really good for you. These veggies (also known as brassicas and or cole crops) are credited with everything frompotential cancer-fighting properties to detoxifying benefits and more. But what does this really mean, and which veggies, aside from broccoli, qualify?
We're breaking down our top 10 cruciferous vegetables — the ones that we think are delicious and easy to add to your daily routine and pack the most nutritional punch.
Health Benefits
- Cancer-fighting properties from phytochemicals
- Vitamins A, B-6, C, K, thiamin, riboflavin and niacin, which help with everything from bone formation, neurological health + detoxification
- Metabolism-controlling minerals such as copper and iron
How To Eat
- Serve raw in salads, over grains, with meat and fish.
- Dress minimally, with olive oil + lemon or balsamic vinegar, sea salt + fresh pepper
Health Benefits
- Omega-3s for brain function and anti-inflammatory properties
- High levels of vitamin K, a fat-soluble vitamin known for bone health and lowering inflammation
- Zinc, which helps to regulate hormones
- Antioxidant support from vitamins A and C and flavonoids
How To Eat
- Cut heads in half lengthwise and sauté in a small amount of olive oil for 5 minutes or less — season as desired.
- Slice + serve raw in salad or slightly cooked in stir-fries or other sautéed dishes
Health Benefits
- Fiber content for digestive support + cholesterol-lowering benefits
- Anti-inflammatory, pro-detox + antioxidant benefits for cancer-fighting
- B-complex vitamins linked to cardiovascular health
How To Eat
Break into florets, slice stems and either:
- Steam until just slightly cooked (about 2 minutes) and dress with sea salt + lemon or puree with bone broth for soup
- Serve raw with a favorite dressing, hummus or dip
- Use in stir-fries or other sautéed dishes
Health Benefits
- Fiber content contributes to digestive support + cholesterol-lowering benefits
- High in detoxifying + cancer-fighting glucosinolates phytonutrients
- Elements in sprouts linked to improved DNA stability
How To Eat
- Remove stems and any discolored outer leaves, then:
- Slice in half lengthwise and pan sear, cut-side down, for a few minutes until brown. Season lightly.
- Steam whole and drizzle with olive oil and lemon or tamari.
- Slice + roast or keep raw for salads
Health Benefits
- Detoxifying phytonutrients + antioxidant benefits from vitamin C + manganese lower chronic stress + risk of cancer
- Excellent source of anti-inflammatory vitamin K
- High fiber content for digestive support
How To Eat
- Process + stir fry with aromatics + tamari for fried 'rice'
- Sauté florets with coconut oil + turmeric
- Roast florets with olive oil + salt
Health Benefits
- Best of the cruciferous for cholesterol-lowering benefits by binding bile in digestive track, making it easier to exit the body
- Cancer-fighting glucosinolates support detox + anti-inflammatory systems
How to Eat
- Steam for just a minute or two and use as a lunch wrap
- Slice + sauté with chili flakes + serve with black eyed peas
- Slice very thinly, marinate in lemon + toss in salads
Health Benefits
- B-vitamin folate is key for brain development
- Fiber + protein content manage hunger + satiate
- Lutein + zeaxanthin, nutrients protect against macular degeneration
How To Eat
- Slice + sauté with olive oil and garlic
- Bake with coconut oil + sea salt for chips
- Slice very thinly, marinate in lemon + toss in salads
Health Benefits
- High-fiber for gut health
- Vitamin K for bone development + limiting neuronal brain damage
- Indoles may inhibit cancer-cell growth
How To Eat
- Braise with broth + vinegar
- Sauté with olive oil, chili flakes + lemon
- Blend with garlic, basil, olive oil + parmesan for pesto
Health Benefits
- This detoxifying diuretic increases urine production
- High levels of vitamin C and anthocyanins may inhibit cancer-cell growth
- B + C vitamins, zinc, phosphorus + high water content benefit the skin health + appearance
How To Eat
- Cut in quarters + serve with herbed yogurt + sea salt
- Slice thin + toss in salads
- Pickle in apple cider vinegar, salt + dill
Health Benefits
- B vitamins help promote healthy liver, skin, eyes + hair
- Calcium for bone, muscle + nervous system health
- Indoles inhibit cancer-cell growth
How To Eat
- Sauté sliced turnips with garlic, greens + a squeeze of lemon
- Turnip mash: simmer in milk, mash + top with chives
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