Food Tips: Eat your cruciferous veggies for health

Cruciferous vegetables include cabbage, broccoli, cauliflower, turnips, kale and Brussels sprouts. These superstar veggies are packed with so many nutrients that it's tough to keep count. They contain fiber, vitamins A and C, riboflavin, B6, folic acid, magnesium, potassium and omega-3 fats. What's more, they also have plant chemicals known as glucosinolates that have been shown to help reduce the risk of various types of cancer.

A 2011 study in the International Journal of Urology found that the more veggies that were eaten from the cabbage family, the lower the risk was from prostate cancer. According to the American Institute for Cancer Research, studies also link the various components in cruciferous veggies to helping reduce the risk of colorectal, esophageal, stomach, mouth and pancreatic cancer.

Brussels Sprouts

These green jewels can be broiled, roasted, steamed or sliced and sauteed.

Broccoli

Studies show that cooking broccoli may enhance its cancer-fighting properties. Keep a bag in the freezer and toss into pasta, soups, stews, stir-fry and rice dishes.

Kale

There are many varieties of this leafy veggie, including dinosaur (aka Cavolo Nero), curly and plain-leaved. If using raw in a salad, don't chop or tear until you're ready to use it in order to preserve the vitamin C.

Cabbage

Green or red, cabbage contains a plethora of nutrients. Red cabbage also contains anthocyanins, a potent anti-inflammatory antioxidant.

Cauliflower

Although peak season is September through November, you can still find cauliflower in your frozen-food aisle; look for brands without added butter or sauce.

Bok Choy

Add this green veggie to soups or stir-fry. Raw bok choy adds a sweet crunch to salads and sandwiches, too.

Courtesy Toby Amidor on foodnetwork.com

COLUMN
Must credit Food Network Kitchens

Print this article Back to Top

Comments