Before you figure out the top cruciferous vegetables worth adding to your meals, you should know what they are. For starters, cruciferous vegetables are actually a group of diverse food that comprises of cauliflower, broccoli, and cabbage, among others.
Even the word cruciferous means a classification of the mustard family. It is important to note that these vegetables have different sizes, shapes, and colors. It does not mean that even if they are in the same family, they should look and taste the same.
Cruciferous Vegetables
Cruciferous vegetables have various nutritional benefits such as vitamins and minerals. In fact, research shows that cruciferous vegetables are rich in vitamins A, C, and K, folate, and phytonutrients. Phytonutrients are compounds from plants that can reduce inflammation and the risk of having cancer.
In addition, cruciferous vegetables are low in calories and rich in fiber to make you feel full all day. This could already give you an idea that this kind of vegetables is essential in weight loss. Another perk that you can get from this cruciferous vegetables is that you do not have to eat loads of it to get the needed minerals for your body.
If you are an adult, you need at least 2 and a half cup of vegetable. You can eat one cup of broccoli or two cups of cauliflower, depending on what you want. If you want, you can eat more than the required amount. Just take note that two cups of leafy vegetables are only equivalent to 1 cup.
Top Cruciferous Vegetables
Now, without further ado, here are the top cruciferous vegetables that you should eat.
1. Arugula
It is a plant that easily grows in your garden. What you can do to add this to your meal is by making pesto with arugula. You also have the option to add it to a whole-wheat pizza or salad. Some use arugula and pair it with balsamic dressing, cubed watermelon, and feta cheese.
2. Kale
It is known as the green in salads. To have this added to your meal, simply cut the stem and slice the vegetable in think ribbons. You can then add these as toppings or dressings, depending on your preference. One good reason to use this vegetable is that it does not wilt easily unlike other food. Also, with this, you can pack ahead of time.
However, you must be aware that it has a bitter taste. What you can do about this is to mix it with something sweet like dried fruit, diced apple, or carrots. It can be even added to smoothies or you can bake it into crisp chips.
3. Brussels sprouts
These are best cooked in the oven. The best meal for this vegetable is when it is roasted and tossed with a sweet flavor with Parmesan cheese and sliced olives.
4. Cauliflower
The best thing about cauliflowers is that it can be steamed, roasted, pureed, and mashed. You can certainly do anything with it. If you prefer to roast it, it will have a pleasant flavor. When pureed, it can be a cream sauce, even better. Other ways are mashed into your favorite pizza or grated to become rice. You can even make it to a snack.
5. Horseradish
It is usually used as a condiment and medicine. Even better, it is known to treat various conditions like cough, kidney stones, and urinary tract infections.
6. Chinese Broccoli
This vegetable has a bitter and earthy taste with flat leaves and thick stems. The best way to cook it is through sauteing or steam. Others prefer to eat is stir-fried.
Health Benefits of Cruciferous Vegetables
As mentioned before, cruciferous vegetables have a lot of health benefits. Some of these are the following:
Fights of cancer
Aside from the dozens of minerals and vitamins found on these vegetables, it is safe to say that these have cancer-fighting properties as well. They have antioxidants that can neutralize cancer-causing radicals. Other compounds that can treat cancer are indole-3-carbinol and glucosinolates.
Reduce inflammation
According to studies, cruciferous vegetables are the best foods to eat in order to relieve inflammation. With this, these vegetables can cure rheumatoid arthritis, asthma, and ulcerative colitis.
Regulate blood sugar
Another advantage that you will find in these vegetables is that it has a huge amount of dietary fiber. Even half a cup of brussels sprouts already has 2 grams of fiber, which is equivalent to 10% of your fiber needs.
So how does this relate to sugar? Fiber slows down the absorption of sugar in your blood stream. When this happens, you will not experience crashing or spikes in your blood sugar.
As you and everyone else might know, vegetables are really good for your body. These leafy plants can give you tons of health benefits that can cure sicknesses and prevent you from diseases. Each vegetable type, like cruciferous vegetables, have their own specialty.
In the case of cruciferous vegetables, these are rich in minerals and vitamins that can even cure cancer. The good news is that there are a lot of cruciferous vegetables, some of these are easily found on supermarkets like broccoli and cauliflowers. In addition, these vegetables can be easily added to different meals: from pizzas to pesto. There are even those who can be made into smoothies.
Considering these, it will not be difficult for you to maximize the benefits that you can get from these vegetables. Just 2 ½ cups of these vegetables and you already have the needed mineral requirement for your body.
So in order to have a healthy body, you need to remember that you at least eat any of the above-mentioned vegetables. Doing this will give you a lot of health benefits that are good for the body. If you do not like vegetables, then you should make a meal that you will not feel as if they are there. We are sure that you will find a recipe that can suit your needs.
Until then, keep an eye on these top cruciferous vegetables and be sure that you eat this every day.