All about Cruciferous Vegetables — “Eat your veggies”.
It’s a common refrain you probably heard over and over again as you were growing up.
You might even use it on your own kids.
But do you know why it’s important to eat your vegetables?
As a holistic nutritionist school with courses online we can help answer “why should I eat my veggies” along with other questions.
Today we’re going to look specifically at cruciferous vegetables, what they are, and the reasons you should add them to your diet.
Let’s take a closer look.
What Are Cruciferous Vegetables?
Cruciferous vegetables get their name from their flowers, which have four petals and look like a cross or crucifer.
Some examples of veggies in this family include:
- Cabbage
- Cauliflower
- Arugula
- Bok choy
- Turnips
- Kale
- Radish
- Brussel sprouts
- Broccoli
- Mustard greens
Each of these vegetables actually evolved from the mustard plant, which is what makes them part of the same family.
You might also see them called brassica vegetables – it’s the same thing.
Why Eat Cruciferous Vegetables?
There are many great reasons to add more cruciferous vegetables to your plate at dinner time.
From weight loss to anti cancer properties, these vegetables pack a powerful nutritional punch.
Let’s look closer at some of the great reasons to make sure cruciferous veggies make an appearance in your meals.
1. They Have A Lot Of Essential Nutrients
One of the best ways to ensure you’re getting the nutrients your body needs to perform at its peak is to ensure you’re adding lots of vegetables to your diet.
Vitamins, minerals, and other nutrients play important roles in ensuring various bodily functions work smoothly.
Cruciferous veggies, in particular, are great sources of many of these nutrients, including:
2. They’re Good For Your Immune System
If you’re looking for a way to help improve your immune system, eating a balanced, varied diet which includes lots of cruciferous vegetables, is a great way to go.
The nutrients in these veggies have antimicrobial properties which help elevate your immune system’s defenses against pathogens.
They can also help to decrease your risk of chronic diseases such as asthma, Alzheimer’s, and diabetes.
RELATED: Winter Recipes To Keep Your Immune System Strong
3. They Have Anti Cancer Properties
Cruciferous vegetables are full of compounds called glucosinolates which help to prevent tumour growth and fight cancerous cells.
One 2009 study showed higher intake of cruciferous vegetables may be associated with a decreased risk of developing lung cancer.
Observational studies have also shown links between reduced rates of stomach, breast, and pancreatic cancers and high intake of cruciferous vegetables.
Here at The Edison Institute Of Nutrition, one of the holistic nutrition continuing education units we offer is our Certified Holistic Cancer Coach Practitioner Training course.
In that course, you’ll find out more about how to use cruciferous vegetables, and many other nutritional approaches, to help somebody through their cancer experience.
4. They Can Help You Lose Weight
Getting enough fibre is one common tip for people looking to lose weight — and cruciferous vegetables are full of fibre.
One serving of these veggies can contain up to twenty percent of your recommended daily fibre intake.
In addition to helping you lose weight, fibre can help reduce the risk of developing diabetes and lower blood pressure.
5. They’re Good For Your Heart
A diet with a lot of fruits and vegetables may help reduce your risk of developing heart disease.
Cruciferous vegetables in particular can help lower your LDL (or “bad”) cholesterol levels.
Keeping cholesterol low can help prevent deposits of fat from forming which result in strokes and heart attacks.
We talked about this quite a bit recently with our two part series – Using Holistic Nutrition To Manage Heart Disease Part 1 and Using Holistic Nutrition To Manage Heart Disease Part 2.
Take a look at those articles for more specifics on who cruciferous vegetables are good for heart health.
6. They’re Good For Your Hormones
Cruciferous vegetables contain a compound called 3,3‑Diindolylmethane, or DIM.
This compound has been shown to reduce high estrogen levels and support estrogen detox in the liver.
This helps balance estrogen levels overall.
It has been linked to reduced risk of pre menopausal breast cancer.
DIM is thought to induce growth arrest and promote apoptosis in response to DNA damage.
Estrogen by contrast promotes the growth of tumours.
What’s The Best Way To Prepare Cruciferous Vegetables?
Knowing how to prepare cruciferous vegetables is important because cooking them can alter their nutritional content — both for better and worse.
For example, cooking them for a long time may reduce the levels of antioxidants , as well as vitamins B and C.
On the flip side, cooking your veggies may increase the bioavailability of calcium, iron, and vitamin A.
Steaming your vegetables seems to be the way to get the best bang for your buck nutritionally speaking, whereas boiling them removes too many nutrients to really get their benefits.
To get the most nutritional benefits from cruciferous vegetables, add a variety of different veggies to your meals, and vary the way they are prepared.
Some examples of how to prepare them include:
- Blending kale or spinach into a smoothie
- Roast Brussel sprouts in the oven
- Add chopped arugula to pesto or salad
- Make soup from kale or bok choy to help retain water soluble vitamins
Contact The Edison Institute Of Nutrition Today
Are you the passionate about health and wellness?
Do you love learning about food and nutrition?
Then you might consider a career as a Registered Holistic Nutritionist.
If this sounds like something that is of interest to you, we’re the Edison Institute of Nutrition, and our Diploma in Holistic Nutrition is something you will want to learn more about.
Let’s start a conversation today to see if training as a holistic nutritionist is the right choice for you.
