We are all aware of how consuming vegetables can significantly improve our health but what if I tell you, there is a certain group that when consumed in the right quantity can work wonders? Yes, you heard that right!
There exists a category of vegetables known as Cruciferous vegetables which are considered an incredible fiber source and are opulent with nutrients. They are brimming with vitamins and minerals which when taken consistently offer a range of health benefits. The demand for these vegetables has substantially increased since they were identified for their cancer-fighting properties. You can find these green leafy vegetables almost everywhere if you look around.
But how do crucifers stand out from the rest of the crowd? How to receive the maximum possible benefits from them? Let’s delve right into it to find out.
What Are Cruciferous Vegetables?
Cruciferous vegetables belong to the Brassicaceae family. They are packed with fibers and many essential vitamins and are considered one of the dominant food crops in the world. The list of vegetables that comprises cruciferous vegetables is very long including green-leafy vegetables and colorful nutrient-rich veggies like Broccoli, Brussels, Cabbage, Cauliflower, Kale, Radish, Turnip, etc.
They are so low in calories and stuffed with health-boosting nutrients. Crucifers provide innumerable benefits when taken as a regular part of your diet routine like improving heart health and reducing the risks of cancer. You can go through the sections below to learn more about their benefits and other features.
Benefits Of Cruciferous Vegetables
🔅 Weight Loss
If your goal is to lose weight, the key aspect is to make appropriate diet changes. This includes adding more fiber, fruits, and vegetables to your daily eating plan. Since cruciferous vegetables are rich in both soluble and insoluble fiber, incorporating them might be a valuable addition to changing your weight loss game.
🔅 Cancer Prevention
Sulfur-containing compounds called glucosinolates are found in cruciferous vegetables that have been proven to have cancer-fighting properties. Following a diet that is opulent with cruciferous vegetables is scientifically proven to reduce the risk of cancers such as breast, bladder, pancreatic, prostate, and so on.
🔅 Boosts Immunity
Crucifers are rich in vitamins like vitamin C which is renowned for its immune-boosting properties. Consistently taking these veggies can help improve your immunity.
How To Consume?
There is no right way to take crucifers, you can eat them whichever way you want, be it by mixing them with hummus or making a delicious healthy salad, you can even try making coleslaw using cabbage but since they can cause digestive discomfort when consumed in excessive quantities, it would be much digestion-friendly if you eat them cooked rather than raw. Here is a list of delicious ways you could try to consume crucifers.
🔅 Roast Until Not Raw
A very popular way to eat cruciferous vegetables is to roast them. Roasting crucifers like broccoli and cauliflower will lead your taste buds to explore a new realm of a unique flavor and essence that keeps you craving more.
🔅 The Green Leafy Soup For The Win
If you are a soup lover and are seeking a way to incorporate crucifer veggies, what more are you waiting for when you can directly mix the chopped broccoli or cauliflower into your favorite soup and let the delicacy and nutrition sprawl over you?
🔅 Smooth As A Smoothie
Who doesn’t love a good bowl of smoothie especially if it is both delectable and nourishing? Blend all your favorite crucifer vegetables, drink it one go, and see how the greens slowly improve your health!
What we have provided here i just a glimpse of the diverse culinary approaches you can try while considering cruciferous vegetables. You can either look up recipes online or even be the master chef in your kitchen by inventing new recipes using these veggies.
What Is An Optimal Quantity?
Adding veggies to your daily diet plan will provide you with innumerable benefits but try to make sure that cruciferous vegetables are also a part of them. On a general basis, it is advised to consume 3 cups of vegetables daily. A single cup of broccoli or cauliflower and 2 cups of leafy veggies like Kale is considered to be equivalent to consuming a cup full of vegetables.
Conclusion
Cruciferous vegetables play a major role in keeping us active and healthy. It is loaded with fibers, giving you a feeling of fullness and thereby aiding in weight loss. The nutrient-dense veggies also help reduce the risk of numerous health conditions. You can consume them in a myriad of ways from keeping it raw in salads to roasting it as a side dish or even adding it to your soups. If you care about your health so much, add cruciferous vegetables to your daily routine without fail and I am sure it will be one of the best decisions you have ever made in your entire life.
