Did you know there are at least 15 veggies of the cruciferous family? Besides cabbage, they include arugula, bok choy, broccoli, brussels sprouts, cauliflower, collard greens, daikon, kale, kohlrabi, radishes, rutabaga, turnips, wasabi and watercress. These incredible and amazing tasty veggies offer some superior health promoting qualities due to enormous amounts of nutrients. They are packed with vitamin C, vitamin K, vitamin E, folate, flavonoids, glucosinolates, polyphenols, phytochemicals, minerals, fiber and much more. So lets get to the 10 reasons these veggies are so beneficial!
Heart Disease is the number one killer in our nation. These veggies help with inflammation of the arterial walls which help lower blood pressure (hypertension). They also help with lowering LDL (bad) cholesterol and improving HDL (good) cholesterol. When eaten on a regular basis, these veggies can help with the prevention of heart disease.
Cancer is the second leading cause of death in our nation. Glucosinolate, a strong antioxident contained in cruciferous vegetables are known to help lower inflammation and help prevent and fight cancers such as skin cancer, colon polyps and prostate cancer.
Type 2 Diabetes has been on the rise over the past several years and is now considered an epidemic in our American society. Studies have shown that cruciferous vegetables help lower and sustain normal levels of blood sugar; which can help prevent the onset of Type 2 Diabetes as well as help in aiding those who already have Type 2 diabetes.
Osteoporosis is a disease in which the density of bone is reduced causing bones to become brittle, weak and more prone to fracture. Cruciferous vegetables contain high levels of Vitamin K, a nutrient essential for the formation of osteocalcin (which is a type of protein found only in bone) that has been linked to lower risk of bone loss. These veggies also contain rich sources of calcium, helping aide in the prevention Osteoporosis.
Liver Detoxification is vital to a healthy liver. Glucosinolate, found in cruciferous vegetables helps the liver produce detoxification enzymes. These enzymes have been found to help improve blood levels of liver enzymes and help protect the liver from damage.
Stomach ulcers have been helped by the consumption of cruciferous vegetables. Broccoli and broccoli sprouts contain Sulforaphane which may help prevent the overgrowth of H Pylori, which is responsible for causing stomach ulcers.
Obesity is on the rise in our nation. Cruciferous vegetables are high in water and fiber content, but low in calories. Research has shown that consuming these veggies will help you feel full and eat fewer calories which can help lead to weight loss.
Autism has shown to improve in some patients by the consumption cruciferous vegetables. A 2013 study led by MassGeneral Hospital for children and John Hopkins University School of medicine found evidence that daily consumption of the plant compuond Sulforaphane, found in cruciferous vegetables, may improve both communication and behavior in patients with Austism.
Depressive symptoms in those suffering from depression, have shown to improve by consuming the plant compound Sulforaphane found in cruciferous vegetables.
Inflammation, joint pain and muscle soreness can be relieved by eating cruciferous vegetables. The compound Sulforaphane, found in these veggies helps block an enzyme that causes the pain.
Now that you know the “power house” of these powerful and tasty veggies, it’s easy to understand how beneficial they are to your health and why they deserve a spot on your daily plate! :)