Cruciferous vegetables are now enjoying the privilege of being the new super-foods that can fight cancer and a host of other ailments along with maintaining the overall health. Some of the vegetables that go under the cruciferous ‘label’ are cabbage, cauliflower, broccoli, brussels sprouts,collards, kale, radish, bok choy, watercress etc.
Here We Give You A Complete List Of The Several Benefits Offered By These Vegetables:
Most of the vegetables in this family like cauliflower and broccoli contain compounds called glucosinolates that get converted into cancer fighting isothiocyanates and indoles. These vegetables offer protection from several types of cancer like colon cancer, prostrate cancer and lung cancer. Cauliflower is also supposed to offer protection from breast cancer and certain tumors.
Emerging research is stating that cruciferous veggies, particularly cauliflower has a key role to play in preventing the onset of type-2 diabetes. The high potassium and vitamin-C levels found in this vegetable help prevent the glucose intolerance and maintain optimum glucose levels in the body.
Cruciferous vegetables are high in fibre because of which it takes a longer time to digest them and you stay satiated for a longer time. Thus it reduces junk food craving, leading you to maintain an ideal weight. When consumed on a regular basis and combined with proper exercise regime, you can shed some extra pounds with ease and prevent obesity.
Cholesterol is a major factor that often leads to several health problems including heart disease. Several studies have showed that cruciferous vegetables lower the bad cholesterol levels significantly, thus resulting in the increase of good cholesterol.
Cruciferous veggies are packed with several nutrients and are high in fibre content. These factors help manage cholesterol levels and blood pressure. They also have anti-inflammatory effects. All these factors together seem to protect heart from strokes. Regular consumption seems to effectively benefit cardiovascular health.
They are good for digestion considering their high fiber content. People suffering from frequent bouts of constipation can benefit a lot from consuming these vegetables regularly. However, due to the high fiber content, some might experience flatulence. In such cases, mix up these veggies with other vegetables and cook.
Cruciferous vegetables are high in anti-oxidants and several vitamins like vitamin-A and Vitamin-C. The anti-oxidants help in detoxification and aids the process of cell renewal while vitamin-A keeps it healthy and glowing. Vitamin -C boosts collagen production.
A strong Immune System:
Cruciferous vegetables fortify your immune system due to their unique chemical compositions. The phytochemicals present in these vegetables have disease fighting abilities while the isothiocyanates formed in these vegetables protect you from many diseases. Vegetables like Cauliflower, Broccoli, cabbage and collard greens are some of the best cruciferous veggies for maintaining your immunity.
This wonderful vitamin not only protects you from common colds but also keeps your skin glowing. Due to its ability for cell repair and to induce the production of collagen, it is also helpful in the healing of wounds and bruises. Since it also plays an important role int he absoption of calcium, vitamin-C is needed for strong bones too. Cauliflower and broccoli contain good amounts of vitamin C.
Cruciferous vegetables are not only essential for a healthy body but a healthy brain too. The nutrient, Choline, present in vegetables like cabbage, cauliflower, broccoli and bok choy is essential for brain development and protects your brain from dementia. The vitamin K present in these vegetables is supposed to be helpful in the prevention of Alzheimer’s disease. The sulphur compound sulforaphane and the various other anti-oxidants help keep the brain cells healthy and active.
Cruciferous vegetables like cauliflower, broccoli, collards, radish etc can bring down the inflammation levels by reducing the production of inflammatory molecules. This anti-inflammatory ability can go a long way in treating many diseases including heart diseases and cancer. This means, the more servings of these vegetables you eat, the more are your chances of enjoying a longer life span.
Vitamin B Complex:
The B-complex vitamins are essential for the body in performing a number functions from healthy skin, hair and nails to maintaing your immunity to helping you handle stress and mood swings. They also help your body in the breakdown of carbohydrates and fats. Cruciferous vegetables are rich sources of many B Complex vitamins like Vitamin B6, panthothenic acid and riboflavin.
Cruciferous vegetables are good sources of beta-carotenoids that are converted into Vitamin-A, the vitamin responsible for good vision. Having ample servings of these vegetables can improve your night vision and may also prevent macular degeneration.
Calcium is important for maintaing healthy and strong bones, and cruciferous vegetables are all that you need to eat to achieve it. Bok choy, broccoli, kale, cabbage etc have considerable amounts of calcium. These are particularly helpful if you are lactose intolerant or vegan and hence cannot depend on dairy sources for calcium requirements.
Cruciferous vegetables are abundant sources of this vitamin that helps in blood clotting and maintaining bone health. Consuming the right amounts helps in preventing bone problems like osteoporosis. It also plays a key role in the function of vitamin-D.
A diet rich in these vegetables can save you from several health disorders and make you look good too. Try using these vegetables in your cooking and embrace a healthy lifestyle.