Andre CampbellOne family of vegetables that has been proven to be very healthy and nutritious is the cruciferous family. These vegetables are all rich in different nutrients.
Cruciferous veggies belong to the Brassicaceae family of plants, otherwise known as Cruciferae [1]. Their flowers usually have four petals.
Also, in most cases, both the leaves and flowers of these vegetables are edible.
List of Cruciferous Vegetables
- Arugula
- Broccoli
- Cabbage
- Kale
- Choy Sum
- Collard Greens
- Garden Cress
- Bok Choy
- Horseradish
- Kohlrabi
- Brussels Sprouts
- Cauliflower
- Rapini
- Komatsuna
- Rutabaga (Swede)
- Swiss Chard
- Tatsoi
- Turnips
- Radish
- Mizuna
- Wasabi
- Watercress
Is spinach a cruciferous vegetable? The answer is no; however, it still contains many nutrients that the body needs.
How to Grow
You can grow these veggies from seeds or seedlings. Begin by selecting a location with ample sunlight and well-drained soil.
Next, prepare the soil by tilling it and adding organic matter, such as compost or aged manure. Plant your seeds according to the instructions on the seed packet.
Water your plants regularly and fertilize them every three weeks.
Also, keep the soil moist but not soggy. Mulch around the plants to help retain moisture and keep weeds at bay.
Watch out for pests such as caterpillars, aphids, cutworms, and cabbage worms as well. Additionally, be aware of plant diseases such as black rot, clubroot, and downy mildew.
And don’t forget to practice crop rotation and companion planting.
Growing Conditions
For high-yield results, these vegetables grow best in cool weather.
Many can even survive in heavy winter conditions, including snow. However, the best time to plant most of them is in spring and fall.
Farmers in warm climates are advised to exercise caution and grow these plants in partial shade to prevent stress.
When under stress, cruciferous plants tend to bolt as a means of survival. This is to escape hot weather or other stressful conditions.
Bolting in agriculture is when plants begin to flower right before harvest to produce seeds. Typically, when plants start to bolt, their leaves become bitter-tasting, rendering them inedible.
Health Benefits of Cruciferous Vegetables
These vegetables are a powerhouse of nutrition and health benefits.
They are rich in vitamins, minerals, and antioxidants. These nutrients help protect our bodies from disease and illness.
These vegetables are also known to be anti-inflammatory and may help reduce the risk of certain types of cancer.
They also contain a significant amount of dietary fiber. Fiber can help lower cholesterol levels, regulate blood sugar levels, and support digestive health.
Below is a list of additional benefits of eating these vegetables.
- They may reduce the risk of colon cancer in women. This is due to the glucosinolates they contain [2].
- May lower inflammation. Certain key compounds in these vegetables produce anti-inflammatory effects.
- Regulate blood sugar. Non-starchy vegetables, such as broccoli, cabbage, and cauliflower, may help keep blood sugar levels steady.
- The high fiber content of the vegetables also aids in weight loss.
- May enhance heart health. Studies confirm that higher consumption of these vegetables promotes cardiovascular health [3].
- They may also promote estrogen balance because of the indole-3-carbinol they contain.
Research is ongoing to uncover additional health benefits associated with cruciferous vegetables. More research is also needed to solidify the current health benefits.
Crucifers aren’t the cure for anything, but they are a start to a healthy lifestyle.
How to Eat (Raw or Cooked)
The best way to eat any vegetable depends on your health status.
Eating raw food retains all of its nutrients. Unfortunately, not all vegetables can be eaten raw because some are difficult to digest.
Health experts also advise that vegetables from the cabbage family should be eaten raw in small amounts only. Eating cruciferous foods raw may also cause digestive issues in some people [4].
Steaming is one of the best methods for cooking vegetables. They are softened by the heat, making them easier to eat. More importantly, they retain the majority of their nutrients.
You can also broil and roast some. These methods are great ways to soften and flavor foods, and like steaming, the nutrients aren’t cooked out.
Boiling will also cause them to be softer; however, many of their nutrients can leach out in the process. Therefore, only boil those that grow underground (turnips, rutabaga, daikon, radish, etc.).
Blanching is best if you plan to freeze these vegetables.
Takeaway
Cruciferous crops are among the most nutritious foods people can eat. Besides, there are so many different kinds of these vegetables that at least one is sure to be your favorite.
If your stomach can digest them properly, raw or steamed is the best way to eat them. Even in small amounts, you can reap large amounts of vitamins and minerals from these veggies.
Sasha Campbell
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