Top 14 Types of Cruciferous Vegetables | Best Prevention from Cancer

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Cruciferous vegetables are a great source of nutrients, but many people don’t know how to prepare them or don’t know about their health benefits. 

Cruciferous vegetables commonly include kale, broccoli, and cabbage. These vegetables are known for their high nutrient content and health benefits. This group of vegetables mainly contains high amounts of vitamin A, C, and  K. Also, they have antioxidants and essential minerals. Studies have shown that cruciferous vegetables may help protect against certain types of cancer, heart disease, and other chronic conditions. Cruciferous vegetables are a versatile and delicious addition to any diet. Try them roasted, steamed, sautéed, or raw in salads.

Continue to read and know how these vegetables prevent cancer. 

Why are cruciferous vegetables essential to study for cancer?

Cruciferous vegetables have a good content of carotenoids and essential nutrients. In addition, this family contains glucosinolates and other cancer-fighting chemicals. Usually, these vegetables have a bitter taste and an unpleasant smell. They are enriched with indoles, nitriles, isothiocyanate, and thiocyanates. These chemicals are produced when the vegetables are cooked, chewed, and digested.

When treated with Indoles and Isothiocyanates, several organs, including the bladder, breast, colon, liver, lungs, and stomach, have been reported to be susceptible to cancer. Associated with animal research and laboratory experiments, the hereunder are some possible ways these compounds may help avoid cancer:

  • These vegetables help prevent DNA damage.
  • Cruciferous vegetables help in deactivating cancer-causing agents. 
  • They have antiviral as well as antibacterial characteristics. 
  • Again they help in boosting immunity. 
  •  It helps in inducing apoptosis. 

There are a lot of vegetables included in cruciferous such as 

  1. Brussels sprouts
  2. Horseradish 
  3. Kale 
  4. Radishes 
  5. Turnips 
  6. Watercress
  7. Wasabi 
  8. Collard greens 
  9. Cauliflowers 
  10. Cabbage 
  11. Bok choy
  12. Arugula 
  13. Broccoli
  14. Rutabaga 

Brussels sprouts:

If we narrow it down, this vegetable comes under the umbrella of the Gemmifera group of cabbages. Brussels sprouts have edible buds. This leafy vegetable is 1.5 to 4.0 cm in diameter. In addition, this vegetable is also popular in Brussels, Belgium.

Benefits of brussels sprouts: 

If you want to prevent yourself from cancer, you must have to use brussels sprouts. These sprouts protect the lungs from cancer. Like lungs, it also covers other body parts such as the prostate, kidneys, and many more. Furthermore, it is beneficial to maintain high blood pressure, heart disease, diabetes, cholesterol, etc. To live a healthy life, you should use brussels sprouts in your daily diet. 

Horseradish:

Horseradish is a family member of Brassicaceae, and it is considered a perennial plant and root vegetable worldwide. In addition, it is also being used as a condiment and spice. Well, it is the most common ingredient in south Indian, eastern and western cuisines. 

Benefits of Horseradish: 

Horseradish is the best source of antioxidants to prevent your body from damaging cells. Research also suggests that this vegetable is also helpful in preventing the growth of cancer cells in the lungs, stomach, and colon. Furthermore, it also boosts the digestive system, overcomes weight, enhances metabolism speed, and supports the immune system. 

Kale 

Kale and leaf cabbage come in the group of cabbage cultivars. Kale plants are used as ornamentalsFurthermore. Furthermore, it has two colors of leaves, purple and green. 

Benefits of Kale: 

Kale vegetables have iron, vitamins K & C, Calcium, antioxidants, fiber, and other valuable nutrients. These nutrients can prevent various health problems. Furthermore, its antioxidants pull out undesirable toxins from the body. 

Radishes 

Radishes are an edible root vegetable from a family known as  Brassicaceae, basically found in Asia. Radishes have a crispy texture and a slightly spicy flavor. Radishes are a low-calorie food and a good source of vitamins C and B6. Radishes are often used as a garnish or in salads.

Benefits of Radishes

 This is a low-calorie but nutrient-dense food. One cup (116 grams) of raw radishes contains only 16 calories. Still, it provides over 50% of the RDI for vitamin C . Keep in mind that the vitamin is water-soluble and helps in aiding many body functions, for instance, wound healing, boosting immunity, and absorbing iron. Radishes also contain small amounts of other nutrients, including potassium, magnesium, calcium, phosphorus, and folate. The fiber content of radishes may benefit digestive health.

Turnips 

White and radish turnip is the root vegetable with a white and fleshy taproot. Furthermore, it grows in temperate climates. Turnips have Mildly spicy in raw form; when cooked, turnips provide a sweet and nutty taste. You can store turnips for two weeks in the refrigerator. However, always try to use fresh turnips. 

Benefits of Turnips

Turnips provide a lot of health benefits. You can eat them cooked as well as raw. Again you can make turnip pickles and add versatility to many dishes. They have low calories and high fiber so anyone can consume them. 

Watercress

This leafy green vegetable is a part of the mustard family. Watercress is known for its peppery flavor and can be eaten raw or cooked. It grows near water sources, such as streams or rivers.

Benefits of Watercress: 

This cruciferous vegetable has good beta carotene, iron, calcium, and vitamin C value. Also, it contains folic acid and dietary fiber. In particular, this vegetable is excellent for treating stroke,  heart disease, and cancer. Moreover, it also improves immune function and helps in detoxification. 

Wasabi 

Wasabi is a green, leafy vegetable that originates from Japan. In particular, this vegetable has a sharp and spicy taste. You can use it for seasoning and a condiment. . Wasabi is traditionally made into a paste, which is then used to add flavor to dishes such as sushi and sashimi. 

Wasabi can also be found in powder form, commonly used as a spice. Wasabi is native to Japan and has been used in traditional Japanese dishes for centuries. Wasabi is typically served with sushi or sashimi, but it can also be used in other dishes such as noodles and rice.

Benefits of Wasabi: 

Wasabi can help clear sinuses and relieve congestion. This vegetable has anti-inflammatory properties that can cure pain and swelling. It boosts up immunity. Along with this, its antimicrobial nature helps to treat infections too. It can also improve digestion and help prevent gastrointestinal issues.

Collard greens:

No question at all; there are many cultivars of cole slaw as a whole. This family contains cabbage broccoli that is also known as brassica oleracea. However, this vegetable is commonly consumed in the southern United States. People consume these greens in salads, vegetables, wraps, and many other dishes. 

Benefits of Collard greens:

Collard greens are one of the most nutrient-dense foods you can eat. These greens contain vitamins A, C, and k. Also, it has a good ratio of dietary fiber along with calcium and iron. 

Collard greens have been shown to improve heart health, lower cholesterol levels, and protect against cancer. No doubt, this vegetable adds an excellent nutritional value to your diet. 

Cauliflowers 

This vegetable belongs to the cabbage family. Cauliflowers are most commonly available in white colors, but you can also get them in shades like yellow, purple or green. 

. Cauliflowers are usually eaten cooked but can also be eaten raw. They can be steamed, boiled, roasted, or mashed when cooked.

Benefits of Cauliflowers:

This vegetable contains folate, potassium, and vitamin c. Also, they have a good amount of minerals. People who are weight conscious can easily consume them. And this is just because of their low-calorie count. Cauliflowers contain antioxidants that help protect against cellular damage. Also, this vegetable has specific anti-inflammatory agents that provide many health values. 

Cabbage

A leafy green, red, or white biennial plant grown for its dense-leaved heads, cabbage is a leafy green. Again this vegetable is grown as an annual crop, basically known for its dense leaves. You can get this vegetable in both red and white heads. 

Benefits of Cabbage:

Unquestionably,  cabbage is an excellent source of vitamin C and vitamin K. Also, it contains a high amount of dietary fiber. Furthermore, cabbage contains sulforaphane, which is a cancer-preventing solid agent. No doubt it is a low-calorie and healthy food choice. 

Bok choy

Chinese cabbage, also known as Pak Choy, bok choy, and bok choy, is a type of Chinese vegetable. Chinese varieties do not make heads, instead of forming a cluster of blades with lighter bulbous bottoms resembling mustard greens. Again this vegetable belongs to the brassica family with a green leafy look. Bok choy has a crunchy texture and a good taste. 

Benefits of Bok choy:

Bok choy has several health benefits, including being a good source of vitamins and minerals, helping to boost the immune system, and aiding in digestion. Astoundingly, this vegetable has low caloric value. Along with this, it also has fewer fats, so you can easily consume it while managing your weight. . If you’re looking for an exciting and nutritious vegetable to add to your diet, bok choy is a great option.

Arugula 

This cruciferous is a part of the brassica family. It is a green leafy vegetable that offers good nutrition. . It is also known as rocket salad or roquette. Arugula has a peppery, nutty flavor and is often used in salads or as a garnish. Arugula is easy to grow and is widely available in supermarkets.

Benefits of Arugula:

Like other members of the cruciferous family, it is another ingredient enriched with vitamin C. Along with vitamins, it also has calcium and iron. arugula has cancer-fighting agents and glucosinolates. Last but not least, it is beautiful for those going through their fat loss journey. 

Broccoli

Broccoli is a green plant that belongs to the cabbage family. It is a great vegetable whose flowers, stalks, and leaves are equally healthy. Remember, the cruciferous vegetable family includes cabbage, kale, sprouts, and Brussels. Different from others, you can use broccoli in soups, pasta, and many other dishes too. Also, you can use it in raw and cooked form.

Benefits of Broccoli:

Broccoli is packed with healthy nutrients and aids certain body functions. Broccoli is high in fiber and vitamins C and K and contains phytochemicals that may protect against cancer. You can use broccoli in raw as well as in cooked form. Moreover, it also adds versatility to certain dishes. 

Rutabaga 

This incredible vegetable belongs to the brassica family, also known as root vegetables. It is known by many names, including Swedish turnips, neeps, rwdins, and turnips – although the word “turnip” refers more to the closely related white turnip.

Benefits of Rutabaga:

Rutabaga is a root vegetable often considered a cross between a turnip and a cabbage. Rutabaga has many health benefits, including improving digestive health, boosting heart health, and helping with weight loss. Moreover, this vegetable is also rich in minerals and vitamin C. Along with this, it also has potassium and manganese.

Why do you need to eat vegetables?

Remember, eating vegetables is important for everyone.  For instant cruciferous vegetables provide minerals. nutrients, fiber, antioxidants, and many more.  Moreover, vegetables reduce the risk of cancer, infections, and many other diseases. As per research, people who have a good vegetable intake are more healthy and have less risk of many diseases. 

No doubt, adding vegetables is one of the simplest and healthiest ways to boost health and immunity. All vegetables contain beneficial minerals, and fiber but some of them stand well in high nutritional value such as folates, manganese, and calcium. There are certain vegetables that offer specific health benefits. However, you can take advantage as per your nutritional need, overall physique, health, and dietary value 

However, to enjoy the maximum health benefits of each vegetable you can look into these benefits they can provide so far 

  •  Vitamin k 
  • Vitamin c
  • Vitamin B
  • Magnesium 
  • Folates 
  • Potassium 
  • Iron 
  • Calcium 
  • Antioxidants 
  • Carotenoids 
  • Phytochemicals 
  • Manganese

Therefore add as much as possible vegetables to your diet to enjoy their amazing health values.

Final thoughts:

We have explained 14 types of cruciferous vegetables and how these vegetables help prevent cancer diseases. Every vegetable has valuable benefits. In conclusion, cruciferous vegetables are a great source of nutrients. They contain many carotenoids and other nutrients. Additionally, they contain glucosinolates, sulfur-containing chemicals that give them an unpleasant aroma and bitter taste. There are many different types of cruciferous vegetables, including Brussels sprouts, horseradish, kale, radishes, turnips, etc. Conclusively, cruciferous vegetables are the best option if you are searching for a healthy and nutritious vegetable. 

 

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