Cruciferous Vegetables

Cruciferous vegetables have generated a lot of interest in the health world due to their cancer-fighting compounds.

In terms of conventional nutrients (vitamins, minerals, proteins, carbs, and fats), this group of vegetables is as high in vitamin A, carotenoids, vitamin C, folic acid, and fiber as vegetables get.  As a group, the cruciferous vegetables are simply nutrient superstars.

The vitamin K- found especially in kale and collard greens - helps regulate our inflammatory response, including chronic, excessive inflammation responses that can increase our risk of certain cancers.  It is suspected that the K content of cruciferous vegetables is related to their cancer-preventive properties through mechanisms involving better control of inflammation.

The concentration of vitamin A, carotenoids, and the unusually high content of vitamin C and manganese are key components in the growing reputation of these vegetables as an antioxidant group.

One hundred calories of cruciferous vegetables (about 5-6 percent of a daily diet) provide about 25-40 percent of your daily fiber requirement.

COMPLETE LIST OF CRUCIFEROUS VEGETABLES

  • Horseradish

  • Kale

  • Kohlrabi

  • Komatsuna

  • Land cress

  • Mizuna

  • Mustard (seed and leaves)

  • Pak choi

  • Radish

  • Rutabaga

  • Tatsoi

  • Turnips (roots and greens)

  • Wasabi

  • Watercrest

  • Arugula 

  • Bok choi

  • Broccoli

  • Broccoli rabe

  • Broccoli romanesco

  • Brussel sprouts

  • Cabbage

  • Cauliflower

  • Chinese broccoli

  • Chinese cabbage

  • Collard greens

  • Daikon

  • Garden cress