In addition to offering an array of vitamins and minerals, these veggies supply sulfur-containing compounds called glucosinolates, which give them their distinctively strong taste and smell.A cup of cooked broccoli, for example, contains only 55 calories and supplies healthy amounts of calcium, iron and potassium and more immune-boosting vitamin C than adults need in a day.The 2016 review notes three small, human studies from 2012 that discovered links between raw sprouts and lower cholesterol levels, improved use of insulin in the body and decreased blood pressure.These tiny sprouts may also have a positive effect on bowel movements, according to a study published in the Journal of Clinical Biochemistry and Nutrition in 2017.Most notably, it supplies approximately 10 times the amount of vitamin K that adults should consume in a day.You need sufficient vitamin K in the diet to help your blood clot properly and to support strong bones and guard against osteoporosis.Leafy greens are a smart choice when you’re trying to get sufficient calcium for bone health without eating dairy products.Cruciferous veggies are well-known as rich sources of fiber, which promotes digestive health and help keep you feeling full for better blood sugar control and weight management. .
Fitness column: Are you eating cruciferous vegetables? – The
Over the past couple decades the salad has evolved into the ultimate representation of a healthy diet, something only the most nutritious conscious people choose for a meal in order to get the recommended five fruits and vegetables a day.Furthermore, salad dressings have evolved into an ingredient list that looks like a chemistry experiment, generally containing higher amounts of sugar in some form rather than the more healthy fats such as olive oil (see SpartaPoint 11/20/09).A research study out of Arizona State in 2000 found iceberg lettuce, tomatoes, french fried potatoes, bananas and orange juice were the most commonly consumed fruits and vegetables. .
What Are Cruciferous Vegetables?
Cruciferous vegetables are a group of plants in the Brassica genus, that includes broccoli, cauliflower, cabbage, kale and many more.Cooked, they can make great main dishes—sautéed, grilled and roasted—but they also work as side dishes to complement meat, fish and pasta.Doctors and dietitians encourage people to eat cruciferous vegetables because they're a source of many vitamins and minerals.They also provide vitamin E, which has antioxidant properties to help keep your skin healthy and protect cells from free radical damage.Vitamin K is also found in brassica vegetables; this nutrient helps with blood clotting and bone health.Many of these veggies are good sources of potassium, which can help lower blood pressure as well as regulate muscle contractions.Broccoli is a versatile cruciferous vegetable: it can add healthy amounts of green to all sorts of dishes as well as provide much-needed nutrients.Brussels sprouts are getting a lot more love these days with new recipes to deliver loads of nutrients deliciously.As slaw or as egg roll filling, cabbage can take on flavors and textures in nutrient-packed dishes enjoyed around the world. .
Cruciferous Vegetables and Cancer Prevention
During food preparation, chewing, and digestion, the glucosinolates in cruciferous vegetables are broken down to form biologically active compounds such as indoles, nitriles, thiocyanates, and isothiocyanates (1).Indoles and isothiocyanates have been found to inhibit the development of cancer in several organs in rats and mice, including the bladder, breast, colon, liver, lung, and stomach (2, 3).Studies in animals and experiments with cells grown in the laboratory have identified several potential ways in which these compounds may help prevent cancer:. .
The Beginners Guide to Cruciferous Vegetables
Cruciferous veggies are a diverse group that includes broccoli, cauliflower, cabbage, kale, bok choy, arugula, Brussels sprouts, collards, watercress and radishes.Cruciferous vegetables also are rich in fiber and low in calories, a combination that will help you feel full and satisfied without overeating.One cup of raw and cooked veggies, such as broccoli, cauliflower and Brussels sprouts, is equivalent to a 1-cup vegetable serving.For a melt-in-your-mouth side, roast and toss with something sweet, such as dried fruit or maple syrup, as well as something savory — anything from Parmesan cheese to sliced olives.To balance the bitter bite, pair it with something sweet such as roasted carrots, diced apple or dried fruit.For a classic combination try fresh arugula paired with feta cheese, cubed watermelon and a balsamic dressing. .
The Dark Side Of Kale (And How To Eat Around It)
Raw, blended, sauteed or in chip or "crunch" form, it appears to be the manna of celebrities: Gwyneth and Jennifer devour it while Kevin Bacon recently declared [it's] "the age of kale.".Writing for The Times, Jennifer Berman reports on the dark side of kale, and how the health-infused, veggie Eden she'd carefully built over years began to crumble:.Kale, which I juiced every morning, tops the list, followed by broccoli, cauliflower, cabbage, Brussels sprouts and collard greens — the cruciferous vegetables I consumed in large quantities because they are thought to prevent cancer, which runs in my family.And flax — as in the seeds — high in omega 3’s, that I sprinkled on cereal and blended in strawberry almond milk smoothies.Also forbidden: almonds and strawberries, not to mention soy, peaches, peanuts, corn, radishes, rutabaga and spinach.One study in humans found that the consumption of 150 g/day (5 oz/day) of cooked Brussels sprouts for four weeks had no adverse effects on thyroid function.A regular person [with no thyroid issues] who eats several servings of cruciferous vegetables a week should not have problems.". .
Romaine lettuce: Nutritional information and health benefits
Its vitamin and mineral content offers a range of health benefits, and there are many simple ways to add romaine lettuce to the diet.In this article, we look at the nutritional content of romaine lettuce, the health benefits it may offer, and how to include it in meals.Toward the bottom of the lettuce, the leaves become sturdier and have thick, white ribs that contain a slightly bitter fluid.Nutritional information Romaine lettuce is more than just a tasty leaf that adds color and crunch to a salad.Also, a 2016 study measured levels of heavy metals — including lead, cadmium, chromium, and mercury — in 5,785 vegetables grown in China.The team found the highest amounts of cadmium and lead in romaine lettuce, among other vegetables.When choosing romaine lettuce at the store or farmers market, always look for healthy, crisp leaves.Thoroughly wash romaine lettuce before use by pulling off each leaf and rinsing any debris or dirt from the surface.Alternatively, soak the lettuce in water briefly and lightly massage the leaves to remove the dirt, then dry with a dishcloth or in a salad spinner.Whole, washed leaves can also make a tasty and refreshing side to spicy and oily dishes.People following a weight management diet may wish to avoid or reduce the croutons and cheese in their salad.Simple salad For a simpler, lower calorie version: Put 1 inch romaine chunks into a bowl.For texture and extra color, add a handful of toasted pine nuts, some pomegranate seeds, or both. .