What is it?
Derived from Cruciferae (Neo Latin) which literally means cross-bearing, this veggie family is named as such for the shape of their flowers, whose four petals resemble a cross.
Cruciferous vegetables belong to Brassicaceae (also called Cruciferae), which includes the model plant Arabidopsis thaliana, comprises approximately 375 genera, and over 3,000 species.
These bundles of wholesomeness are also famous as cole crops in North America, brassicas in Europe & Australia, also referred to as mustards or the cabbage family.
These plants are selectively bred using Triangle of U for highly desired traits leading to many edible species gifted to us by previous generations. For example, kale is grown for its leaves; kohlrabi is grown for its swollen stems and broccoli & cauliflower are grown for their buds.
Cruciferous Vegetables you can grab in your next grocery run
|Brussels Sprouts||Green Cabbage||Red Cabbage|
How much should I eat?
According to the United States Department of Agriculture, adult women should eat 2.5 cups of vegetables per day, while adult men should have 3 cups. One cup of cooked or raw broccoli, Brussels sprouts, or cauliflower counts as 1 cup of vegetables. Two cups of leafy vegetables, like kale or arugula, count as 1 cup from the vegetable group.
Your total vegetable intake doesn’t have to come from cruciferous vegetables, but they should be incorporated daily for maximum health benefits.
How can I possibly eat all this?
- The largest intake can be through smoothies. Throw everything in a jar with your favorite pieces of fruit
- Try a Cauliflower Steak with your favorite seasonings
- Bubble a creamy soup creation with turnips, rutabaga & kohlrabi
- Munch up the leaves in salads
- Create delicious wraps with a tortilla, cruciferous picks, mashed avocado & cooked mushrooms
Obvious Health Benefits
Most cruciferous vegetables are rich in vitamins and minerals such as folate and vitamin K. Dark green cruciferous veggies also are a source of vitamins A and C, and contain phytonutrients. They also are rich in fiber and low in calories, a combination that will help you feel full and satisfied without overeating.
- Research is proving that cruciferous veggies successfully reduce inflammation.
- Are packed with potent cancer fighting properties and can also prevent cancer.
- These veggies are also showing great promise in reversing certain auto-immune diseases.
- Vitamin K and calcium aids in bone health.
- The antioxidants aid tissue health.
Your fridge filled with cruciferous vegetables will not only enhance your life but can also add years to its span. We have all heard this stuff so many times that it almost feels like white noise, but a gentle reminder and a slight change in our intake can go a long way. Please remember this when you are contemplating what to eat next.
Maybe a recipe of cruciferous veggies?