The All-in-one guide to cruciferous vegetables

3 min readOct 28, 2022

In recent years, the word cruciferous has gained rapid popularity. People are already incorporating these vegetables into their daily diets. Cruciferous vegetables are green vegetables that contain a wide range of nutrients. They are known to reduce the risk of many chronic and deadly diseases, such as cancer and heart disease.

Cruciferous vegetables are low in calories and high in fiber, so they’re a healthy choice for weight loss. Consuming these vegetables gives a sense of fullness in the stomach for a long period of time, which aids in weight control and loss. Vegetables like these are also heart-healthy.

There are almost 3000 different cruciferous vegetable-bearing plants in the world, and these are the most commonly consumed ones:

Brussel Sprouts

The vitamins and minerals found in them are sufficient to meet our body’s nutritional needs on daily basis. However, the point to note here is that cruciferous vegetables also contain unique elements of nutrition that aid in promoting healthy bodily functions. This aids in reducing the likelihood of deadly diseases.

Health benefits offered by cruciferous vegetables

The compound glucosinolate, which contributes to the bitter taste of cruciferous vegetables, is abundant in these dark green pigmented plants. Anti-inflammatory and antioxidant properties are abundant in this product. In addition, it helps protect our cells from free radicals, which can cause extensive damage and propagate disease.

Healthy body

Glucosinolate is considered to reduce the levels of LDL cholesterol (LDL) in the heart. It is commonly known that a diet consisting of fruits and vegetables with a healthy supply of nutrients helps lower the risks of heart disease tremendously. Glucosinolate improves the flow of healthy cholesterol into the arteries, which prevents fatty deposits and heart ailments.

Immunity against diseases is Strong

The nutrition provided by cruciferous vegetables also improves our immunity system and helps to tackle chronic diseases such as asthma, Alzheimer’s disease and diabetes. These cruciferous vegetables also contain antimicrobial properties that boost the defensive mechanism of our immune system to fight against disease-causing pathogens.

Promote weight loss

Just one serving of a cruciferous vegetable supplements our body with 20% of our daily fiber needs. Foods high in fiber, such as consuming 30 grams of fiber daily, can miraculously help lose weight. This will lower blood pressure levels, drastically reduce obesity and eliminate the risk of contracting diabetes.

Ways to consume cruciferous vegetables

When cooking vegetables, it’s critical not to overcook them, as this destroys their nutrition. If you overcook cruciferous vegetables, they tend to lose their nutritional value and especially the levels of vitamins B and C, antioxidants such as flavonoids and beta-carotene decrease exorbitantly. However, cooking cruciferous vegetables also breaks down certain nutrients so that they can be easily absorbed by the body. Calcium, iron, and vitamin A are among these nutrients. Therefore, cooking cruciferous vegetables is important while keeping your heat at bay is important. However, boiling is known to be the least effective method of nutrient retention.

Nutritional value

Cruciferous vegetables are also a reliable source of Omega-3, as they are high in minerals and vitamins. Omega-3 fats are essential to maintaining healthy bodily functions. The maintenance of proper cognitive health and reducing the risk of Alzheimer’s disease are among these healthy functions. Cruciferous vegetables also contain the following nutritional values:

Calcium

Folic acid

Iron

Selenium

Vitamin C

In spite of the differences in nutritional values between cruciferous vegetables, they all contain a similar quantity of macronutrients. The nutritional value of a cup of fully cooked broccoli is as follows:

Overall calories: 55 grams

Carbs: 11 grams

Fat: 1 gram

Fiber: 5 grams

Protein: 4 grams

Sugar: 2 grams