Cruciferous — The Nutrient Loaded Veggie
Hello people! We can never deny the fact that fruits and vegetables are wonder foods. One cannot find a better nutritional source than vegetables which are packed with all the essential vitamins and a lot of minerals like magnesium, zinc, phosphorous, potassium, folic acid and a lot more. Adding varied colors into the plate is very essential. There are approximately 10,000 plant species that are used as vegetables all over the world. In this huge list, cruciferous vegetables occupies a worthiest position. Its loaded with several nutrients including carotenoids (beta-carotene, lutein, zeaxanthin), vitamin C, E and K, folate and minerals. The health benefits of including crucifers are enormous.
What are Cruciferous Vegetables?
Cruciferous vegetables belongs to the botanical family known as Brassicaceae, which are characterized by a peculiar phytochemical composition. The name is derived from a Latin word — Crucifix, as the blossoms of these plants resembles a cross. These are particularly high in fibers and low in calories. Out of the 3000 different cruciferous species, the most common ones are cabbage, broccoli, cauliflower, spinach, brussel sprouts and kale. Several studies suggests that for a healthy living an adult should aim for a minimum of 5 servings of cruciferous vegetables per week, or roughly a serving a day.
Dive into the Health Benefits —
- Heart Health- One of the significant reason for cardiovascular diseases like heart attack and stroke is that the blood vessels carrying oxygenated blood gets clogged due to fat deposits. The good cholesterol (HDL) helps in keeping the arteries free from fatty depositions. Studies shows that cruciferous vegetables aids in reducing the LDL (bad cholesterol) levels and improves HDL, as it has glucosinolates, a compound which gives these dark green plants the bitter taste.
- Cuts off Cancer- The glucosinolates are also known to have strong anti- inflammatory and antioxidant properties which helps in protecting the cells from disease causing damage. It aids in cancer prevention by killing the cancer cells and stopping the tumor growth. In many observational studies people with higher intake of cruciferous vegetables have shown a significantly reduced rate of several types of cancers including breast, lung, pancreatic and stomach cancers.
- Improves Immunity- The nutrients in these vegetable have antimicrobial properties that boosts the immune functions and works against disease causing pathogens. It is also associated with lowering the risks of chronic diseases like diabetes and asthma.
- Weans off Weight gain- As cruciferous vegetables are low in calories and rich in fiber, it keeps you feel full for a longer time which aids in weight management, lowers blood pressure and brings down the risk of obesity.
- It also helps in maintaining a good cognitive health and assists in reducing the possibilities of mental decline and conditions like Alzheimer’s disease.
How to Eat it?
Understanding the different methods of cooking, to preserve the nutrients is equally important to acquire 100% benefit. Cooking the crucifers in high temperature greatly affects its nutritive value. Moreover, most of the nutrients in this vegetable are water soluble and may be lost while cooking in water, so boiling is definitely not the best option. Hence steaming, stir — frying or microwaving in low temperature are ideal methods. Here are some of the ways how to include them-
- Add chopped kale to smoothies.
- Use cauliflower crust in home made pizzas!
- Finely dice broccoli and use as an alternative to rice, which are getting popular in recent times in the name- riced vegetables.
- Use bok choy, cabbage, broccoli in your favorite stir-fry
- Roast broccoli, cauliflower or brussels sprouts by drizzling with olive oil. Roasting the crucifers bring out their natural sweetness.
When to Avoid?
Now that we are aware of the potential health benefits of crucifers, now lets brush up into some of the medical conditions where crucifers are advisable to be kept away.
- Some compounds in these vegetables are known to interfere with thyroid hormone production and it competes with the thyroid gland’s uptake of iodine. Hence, people with thyroid issues should limit the intake of cruciferous vegetables.
- Cardiac patients who are under blood thinning medications (warfarin and acitrom) are also likely to avoid, as the Vitamin K in it could interact with the drug and cause adverse effects.
- Also, Irritable Bowel Syndrome patients are better to be cautious as at times cruciferous vegetables could cause bloating.
Cruciferous vegetables are a reservoir of nutrients, which is noted for preventing cancers and cardiovascular diseases. It also contributes in boosting up the immunity and maintaining the cognitive health. The higher percentage of fiber also aids in healthy weight management. Though the positive sides are many do keep in mind the instances where you need to limit its consumption. Now dig into creative preparation strategies to get the best out of it. No more waiting, fill up your salad plate with the colorful crucifers! 😉
References:
https://www.webmd.com/diet/health-benefits-cruciferous-vegetables
https://www.healthline.com/health/food-nutrition/crucifeous-vegetables
https://www.livestrong.com/article/347198-list-of-cruciferous-vegetables/
