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. .
Crazy for Crucifers: 13 Cruciferous Vegetables Brimming with
Members of this botanical family, referred to collectively as cruciferous vegetables, are enjoying overdue culinary cachet in the United States.Cultivated for centuries, mainly in Asia and Europe, the Brassica genus of plants (to which most cruciferous vegetables belong), boasts surprising variety.While evidence shows a number of nutrients and phytochemicals in the cruciferous family may have anticancer effects, much of the research has focused on the abundant sulfur-containing glucosinolates.Aside from causing the sulfurous smell exuded by some crucifers during cooking, glucosinolates break down into compounds that may decrease inflammation and impact carcinogenic activity in the body.While some epidemiological studies suggest a diet containing plentiful cruciferous vegetables may help decrease the risk of some cancers, recent research does not show a consistent or strong association.Further research is underway, including studies involving the impact of genetics on the body’s ability to utilize the potentially beneficial anticancer compounds in these vegetables.Minimize this bitterness by roasting or braising, adding sweetness such as a drizzle of maple syrup or sautéing in a little oil or butter.Eat it raw or cooked, or fermented in the forms of sauerkraut or Korean kimchi, which provide probiotic benefits.Called a curd, the head of cauliflower holds hundreds of immature white florets attached to a single stem.Radishes can be eaten raw for a crisp crunch in salads, vegetable platters and sandwiches and can be roasted for a side dish or added to soups and stews.Commonly waxed to avoid drying out, it can be roasted, mashed or cut into chunks to replace potatoes in soups and stews. .
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:. .
Daikon Radish: Types, Nutrition, Benefits, and Uses
Daikon radishes are popularly used in Asian and Indian cooking and known for their potent medicinal properties.It’s cultivated around the world as a food for people and livestock, as well as for its seed oil, which is used in the cosmetic industry.Winter radishes are sown in mid to late summer and harvested during cooler weather (4).This daikon variety has pale, greenish skin, yet reveals a bright pink flesh when cut open.This daikon variety has pale, greenish skin, yet reveals a bright pink flesh when cut open.Daikon is also rich in folate, a B vitamin that’s involved in cellular growth, red blood cell production, and DNA synthesis ( 7 ).Foods rich in folate are particularly important during pregnancy, as this nutrient plays an integral role in the growth and development of the baby ( 8 ).One test-tube study found that daikon extract contained the polyphenol antioxidants ferulic acid and quercetin, both of which have anti-inflammatory, anticancer, and immune-boosting properties ( 9 , 10 , 11 ).Additionally, cruciferous vegetables like daikon offer biologically active compounds called glucosinolates, which break down to form isothiocyanates.Plus, population studies indicate that eating a lot of cruciferous vegetables like radishes may protect against certain cancers, including of the colon and lungs ( 15 , 16 ).What’s more, daikon is high in fiber, a nutrient that may decrease hunger levels by slowing digestion and increasing fullness, which may help boost weight loss ( 18 ).In fact, cruciferous vegetable intake has been linked to a decreased risk of heart disease, certain cancers, diabetes, and neurodegenerative conditions ( 19 , 20 , 21 , 22 , 23 ).Additionally, some population studies indicate that eating more cruciferous vegetables like daikon may help you live a longer, healthier life ( 24 ).Summary Daikon is a low-calorie, high-fiber vegetable that contains plant compounds that may help protect against conditions like heart disease, diabetes, and certain cancers.Steam daikon and top it with a drizzle of olive oil, salt, and pepper for a low-calorie side dish.Serve raw, sliced daikon alongside other veggies with a tasty dip for a healthy appetizer.Note that all parts of the daikon plant can be eaten, including the leafy green tops, which can be added to sautés and soups.Though tiny, they have powerful medicinal properties and have exhibited antioxidant and anticancer effects in test-tube studies ( 25 , 26 ).Summary Daikon can be used in many ways and makes an excellent addition to salads, soups, and curries. .
Are radishes cruciferous vegetables?
Cruciferous veggies are a diverse group that includes broccoli, cauliflower, cabbage, kale, bok choy, arugula, Brussels sprouts, collards, watercress and radishes.One cup of raw and cooked veggies, such as broccoli, cauliflower and Brussels sprouts, is equivalent to a 1-cup vegetable serving. .
Cruciferous Vegetables Guide & Recipes – A Couple Cooks
Cruciferous vegetables are a family of healthy veggies that includes broccoli, cabbage, cauliflower, and kale.These healthy veggies are part of a plant family that includes heavy hitters like broccoli, cabbage, cauliflower, Brussels sprouts and kale.Here’s a bit of info on cruciferous vegetables and all the recipes you need to make them part of your diet.The nickname crucifer comes from the Latin word for “cross-bearing”, because the plants have flowers with four petals that look like a cross.High in fiber (important for weight loss because it keeps you fuller longer). .
Cruciferous Vegetables: Health Benefits and Recipes
Fiber is an important nutrient to incorporate if weight loss is the goal, as it helps keep you fuller longer.Cruciferous vegetables are also good sources of phytonutrients, which are plant-based compounds that may help lower inflammation and reduce the risk of developing cancer.According to the National Cancer Institute , studies in rats and mice have demonstrated that indoles and isothiocyanates, the compounds that form from broken down glucosinolates, protect cells from DNA damage, inactivate carcinogens, and have antibacterial and anti-viral effects.However, a few studies have shown that the bioactive components in cruciferous vegetables have beneficial effects on biomarkers of cancer-related processes in some people. .
What Are the Health Benefits of Eating Radishes?
Not to mention, the high water content and low carbohydrate properties of radishes make them incredibly hydrating, and great for overall nutrition, and an easier way to meet recommended dietary guidelines, especially for those managing diabetes.A study published in Plant Foods for Human Nutrition suggests radish root extract contained several types of a compound called isothiocyanate, which damages cancer cells.A study from 2011 found that radish leaf extract possesses antiulcer properties by demonstrating antibacterial activity against including Heliobacter pylori - which is linked to causing ulcers and stomach cancer.The abundance of fiber includes one of the many health benefits of radishes, regulating bile production, and protecting the liver and gallbladder, as well as managing water retention.Fiber has been suggested to help manage blood sugar levels, aid in weight loss, and reduce cholesterol.Jaundice is a condition of high bilirubin levels, causing the skin, whites of eyes, and mucous membranes to turn yellow because of the yellow-orange pigment of bile.When overgrown, candida can cause oral or vaginal yeast infections, but the enzymes found in radishes kill these fungi.The high water content of radish makes them a great diuretic for releasing toxins and managing kidney function and urinary disorders.Radishes also contain small amounts of B vitamins, potassium, calcium, iron, and magnesium to aid in standard bodily functions.Dr. Leslie Deems, Chinese Herbalist and Founder of Awaken Balance, suggests consuming 10 radishes per day for a therapeutic dose but has found that many find this challenging because of the spice.The Standard Process Spanish Black Radish* supplement is a great alternative and another easy way to support your lymphatic system and overall health.
The Super-Veggies: Cruciferous Vegetables
A review of research published in the October 1996 issue of the Journal of the American Dietetic Association showed that 70% or more of the studies found a link between cruciferous vegetables and protection against cancer.Lab studies show that one of the phytochemicals found in cruciferous vegetables - sulforaphane - can stimulate enzymes in the body that detoxify carcinogens before they damage cells, says Matthew Wallig, DVM, PhD. .