10 Benefits About Cruciferous Vegetables
by Dr. Mariangel Leota
Do you know which are the cruciferous vegetables with the greatest number of nutrients? If you do not know what they are, we will tell you the most common ones and all their benefits. Cruciferous vegetables are very common in our daily diet and have characteristics that make them very special, unlike other vegetables. The most common crucifers are broccoli, cauliflower or cabbage.
Cruciferous vegetables are present in most cuisines of the world, from Asian cuisine to Western cuisine, is very diverse vegetable, economic and versatile to prepare any type of recipe. In addition, for its impressive number of nutrients can also be prepared detox green juices.
What are the cruciferous vegetables?
When we speak of cruciferous vegetables, we refer to a large group of vegetables. Broccoli is one of these vegetables but it is not the only one, but the list is quite extensive. Here we tell you which are the cruciferous vegetables with the highest number of nutrients so you can start filling your fridge with them
- Chinese mustard
- Green vegetables (spinach, arugula, Swiss chard)
10 Reasons to eat cruciferous vegetables
Beneficial for your eyes
We must take care of the sight because it is absolutely essential for our health, our eyes are totally dependent on the amount of vitamin A we consume and it is very important to select an adequate source of this vitamin. Vitamin A provides all the special nutrients to the eyes, especially those that act on the macula of the eye increasing visual acuity.
The great content of cruciferous vegetables such as broccoli or cabbage, provides the necessary vitamin A that favors the eyes, helps reduce the risk of cataract and macular degeneration.
Revitalize your skin: Say goodbye to wrinkles and acne
Vitamin A is included in many special creams for skin, just like Vitamin E. These vitamins are the most recommended by dermatologists for skin care.
This Vitamin A stimulates the formation of the necessary collagen to keep the skin tense free of wrinkles, in addition the retinoic acid regulates the production of sebum, effectively fighting the acne of your skin. Did you need a miraculous vegetable for your skin? Then the crucifers are special for you.
Strengthens your bones by preventing arthritis and osteoporosis
Its consumption significantly improves collagen production, improving flexibility in the joints and reducing the risk of suffering from arthritis. Cruciferous vegetables such as cauliflower contain excellent antioxidants capable of reducing inflammation of the joints, considerably reducing pain.
In addition to preventing arthritis and relieving pain, crucifers not only produce the necessary collagen, they also provide the calcium necessary to strengthen the health of bones and teeth
The supply of essential minerals such as calcium, phosphorus and magnesium from cruciferous vegetables such as broccoli or cauliflower increases bone density, preventing osteoporosis.
Lose weight eating cruciferous vegetables
Broccoli, kale, spinach, arugula, cauliflower and radishes are ideal vegetables for dieting times, as they are very low in calories. You can eat good portions of these vegetables during lunch, steamed or sautéed, with a filet of salmon, tuna or chicken and the calorie content will be very low. They are ideal for the summer season, because they are also quite fresh, the percentage of water is quite high.
These vegetables provide many nutrients and are satiating. They are also diuretics and help eliminate toxins and excesses of the body.
Improve mental health
To take care of mental health, not only is it necessary to practice yoga or meditation, it is also necessary to have an excellent diet. What is the reason for this? A poor diet based on processed foods can decrease the number of neurotransmitters related to happiness and well-being. Eating is not only beneficial to maintain the ideal weight, it is also necessary to eat vegetables based on micronutrients essential for mental health.
Cruciferous vegetables are foods rich in folate, a compound that stimulates the production of serotonin, hormone related to well-being, so they help to avoid depression, improve mood and enhance cognitive function, its consumption is important to stay focused on work and have a better performance in daily life.
In this sense, its consumption is also important for the production of dopamine, a neurotransmitter related to memory, attention, reward systems, movement and humor.
Detoxify yourself with the green power of cruciferous vegetables
The meaning of detoxification in the clinical environment is the elimination of toxins, heavy metal poisoning, alcohol intoxication or drugs. Nowadays, thanks to alternative medicine, detox juices have become popular using the great benefits of fruits and vegetables, which are able to emulate the effect of clinical detoxifiers.
Detox juices are characterized by having large amounts of antioxidants that are able to eliminate toxins obtained by poor diet or environmental pollution, in addition to having the necessary nutrients such as vitamins and minerals that are able to counteract these effects.
The crucifers belong to the select group of vegetables have large amounts of antioxidants. Its detoxifying power is really incredible and that’s why it has been included in numerous detox juice recipes and they are also widely recommended by alternative medicine. These antioxidants, such as phytochemicals and beta-carotene, constantly help to fight free radicals that damage cells and prevent the onset of degenerative diseases, including some types of cancer.
Include cruciferous vegetables in your Keto Diet
We know that the Keto Diet is a diet very low in carbohydrates and high in protein, but it is absolutely essential to eat a small portion of carbohydrates. Why? Carbohydrates are a special source of energy and besides that, vegetables contain an immense amount of nutrients that are also fundamental. If you are going to eat a small portion of vegetables for your Keto Diet, our recommendation is that it be of cruciferous vegetables, like a small portion of cauliflower. With a small ration you will have an immense amount of nutrients.
Improves the health of the digestive system
Cruciferous vegetables are really high in dietary fiber, the nutrient necessary for the digestive system to function properly. The fiber of these vegetables improves intestinal transit by increasing digestion and preventing constipation.
Cruciferous vegetables are necessary in the fight against cancer
Fighting cancer is adapting to a new lifestyle that you probably did not know about. This struggle means changing many lifestyle habits such as food, which must be taken care of very meticulously. Changing eating habits can be a bit difficult if you were not used to eating healthy, but with the necessary will, you can change your diet to benefit you. Knowing the benefits of food will help you enough to learn to adapt.
Cruciferous vegetables have been included in numerous studies, many of them with positive results. It has been proven that its use is very effective in the treatment of prostate cancer, colorectal cancer, breast cancer and lung cancer.
The powerful antioxidants of crucifers, especially contained in broccoli or cauliflower, such as indole-3-carbinol and isothiocyanate, are able to prevent the formation of cancer cells and prevent their spread to other organs.
- Protect healthy cells from DNA damage caused by cancer cells
- Eliminate carcinogenic toxins.
- Accelerate natural cell death to cells suspected of being carcinogenic (apoptosis)
- They inhibit the formation of tumor blood vessels (angiogenesis) and the migration of tumor cells (necessary for the metastasis to occur).
Cruciferous vegetables: Natural treatment against urinary infections
UTIs can be very uncomfortable because they are very painful due to the inflammation of the urinary tract. These infections can occur due to poor hygiene or urine accumulation in the urinary tract.
Cruciferous vegetables, in addition to having a high percentage of water, close to 80%, are an excellent diuretic, which will be able to clean all the urinary tract of the bacteria that have accumulated.
In addition to all this, the isothiocyanates contained in cruciferous vegetables are a potent antibacterial capable of eliminating the bacteria that cause urinary tract infections.
Excellent source of vitamin C
Cruciferous vegetables contain one of the highest values of vitamin C known. This group of vegetables can provide up to 55% of the vitamin C we require daily. Vitamin C is essential for the care of the skin, the functioning of the immune system, to prevent wrinkles and scars.
A serving of cruciferous vegetables such as 100 grams of broccoli, cauliflower or spinach may contain the same or greater number of vitamin C as an orange.
Green Detox Soup Recipe | Easy + Delicious By Clean & Delicious
GREEN DETOX SOUP RECIPE Clean & Delicious
1 tablespoon of coconut oil
1 chopped onion
2 medium zucchini, chopped
1 small bunch of kale, stemmed and chopped
4 cups broccoli florets
4 cups low sodium veggie broth
2 cups filtered water
1 head of garlic, peeled and roughly chopped
1 teaspoon grated ginger
1/2 bunch parsley
1/2 bunch cilantro
Kosher salt to taste
Melt coconut oil in a large pot over a medium heat. Add in onion with a pinch of salt and cook until the onion is translucent and fragrant (about 5 minutes).
Add in zucchini, kale, broccoli, veggie broth and water. Make sure that there is enough liquid to come about 1 inch over the veggies. Bring everything to a boil and then reduce down to a simmer and cook for ten minutes or until the broccoli is tender.
Turn off the heat and toss in the garlic and ginger. Pop on a lid and let the soup sit until it is cool enough to handle.
Working in batches, add the soup to a blender along with a small handful of the parsley, cilantro and little pinch of salt in each batch. Blend until creamy. Transfer the soup into a storage container or into a pot and repeat until you have blended all the soup.
*This soup will last up to 5 days stored in an airtight container in your fridge (I like to use mason jars).
*Option: I love to serve this soup with a swirl of coconut milk over the top.
Makes 10-12 cups of soup.
Nutrients per 1 cup of soup: Calories: 58; Total Fat: 1.7g; Saturated Fat: 1.3g; Cholesterol: 0mg; Sodium: 80mg Carbohydrate: 9.8g; Dietary Fiber: 2.4g; Sugars: 2.6g; Protein: 3.1g
and another healthy recipe:
Detox broccoli Juice: Eliminates Toxins and Boost your energy
- 1 cup of chopped broccoli,
- 1½ cup of pineapple,
- 1 cup of spinach
- 1½ cups of water
Process all the ingredients in a blender or food processor. Consume this cold drink during breakfast or before bedtime.