You may or may not have heard of the term “cruciferous vegetables”, and the benefits of these nutritional powerhouses. If you have heard of them, you might know that there are a lot of veggies that fall into this category. But what makes something a cruciferous vegetable? What exactly is it that’s so healthy about them?
More than Leafy Greens
One of the reasons there’s so much buzz about the goodness of leafy greens is the qualities that cruciferous vegetables offer us nutritionally, though there are many more veggies than just those greens that are cruciferous. In fact, the name comes from the four petals of the blossoms resembling a cross (lit cruciferae-cross bearing in Latin). When you eat these veggies, you’re eating a food that fights cancer, is low in calories, high in fiber, high in nutrients and vitamins, and have phytonutrients which can decrease inflammation. Some cruciferous vegetables are higher in certain vitamins than others, though they all have been shown to reduce oxidative stress (part of the cancer preventing properties).
- Broccoli: Vitamins A, Potassium, Manganese, Vitamin C, Vitamin K, Folic Acid, Potassium, Phosporous
- Kale: Vitamin A, Vitamin K, Vitamin E, Vitamin C, Iron, Potassium, Phosphorous
- Brussels Sprouts: Folic Acid, Vitamin A, Vitamin K, Potassium, Vitamin E, Phosporous, Vitamin C
- Bok Choy: Vitamin C, Potassium, Vitamin A, Calcium
- Collards: Vitamin A, B3, Folic Acid, Vitamn E, Vitamin K, Manganese, Phosporous, Potassium
- Turnips: Manganese, Potassium, Iron, Calcium, Copper, Vitamin K, Vitamin A, Vitamin C, B Vitamins (1,2,3,5,6,folate)
- Arugula: Vitamin A, Vitamin C, Potassium, Potassium, Calcium
- Cauliflower: Vitamin C, Potassium, Vitamin B6, Magnesium
- Radishes: Vitamin C, Potassium, Folate, Phosporous
- Cabbage: Potassium, Magnesium, Folic Acid, Vitamin A, Vitamin C, Vitamin K
Every one of these cruciferous veggies is high in fiber and Omega 3, and has a good amount of protein. To get the most out of the nutrition, it’s best to eat them raw or steamed. Live well, live long, and delight in your healthy cruciferous greens from San Diego farms!
