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Cruciferous Vegetables (Ultimate List)

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Cruciferous Vegetables (Ultimate List & Guide)

One family of vegetables that have been proven to be very healthy and nutritious is cruciferous vegetables.

These vegetables grow in different colors, shape, and size; however, they are all rich in different nutrients.

What are Cruciferous Vegetables?

Cruciferous veggies belong to the Brassicaceae family of plants, otherwise known as Cruciferae [1]. Their flowers have four petals that resemble a cross, and in most cases, both the leaves and flowers are edible.

Brassica vegetables are part of the mustard family and also classified as members of the cabbage family. Therefore, 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 the fall.

Farmers in warm climates are advised to exercise caution and grow these plants in partial shade so as not to put them under stress. When under stress, cruciferous plants bolt as a means of survival to escape hot weather or other stressful conditions.

Bolting in agriculture is when plants begin to flower right before harvest to produce seeds. When flowering stems start “going to seed”, the plant becomes bitter-tasting, tasteless, and woody, making it typically inedible.

Health Benefits of Cruciferous Vegetables  

Below is a list of the benefits of eating crucifers.

  • Reduces the risk of colon cancer in women due to the glucosinolates they contain [2].
  • May lower inflammation. Certain key compounds in them produce anti-inflammatory effects.
  • Regulates blood sugar. Overall, non-starchy leafy green vegetables like broccoli, cabbage, and cauliflower help stabilize blood sugar.
  • Weight loss reduction is also seen by the amount of fiber and high water content the veggies contain.
  • Enhances heart health. Studies confirm that higher consumption of these vegetables promotes cardiovascular health [3].
  • Promotes estrogen balance because of the indole-3-carbinol they contain.

More research is being done to find other health benefits from eating crucifers, as well as to solidify the current ones.

With cancer, obesity, heart disease, diabetes, and others being leading health issues facing us today, having natural ways to prevent or reduce the effects of these conditions is a good thing.

Cruciferous vegetables aren’t the cure for anything, but they are a start to a healthy lifestyle.

List of Crucifers

  • Arugula
  • Broccoli
  • Cabbage
  • Kale
  • Mustard Greens
  • Choy Sum aka Chinese Flowering Cabbage
  • Collard Greens
  • Daikon
  • Garden Cress
  • Bok Choy aka Pak Choi
  • Horseradish
  • Kohlrabi
  • Brussels Sprouts
  • Land Cress
  • Calabrese
  • Maca
  • Cauliflower
  • Rapini aka Broccoli Rabe
  • Komatsuna aka Japanese Mustard Spinach
  • Rutabaga aka Swedes
  • Shepherd’s Purse aka Capsella Bursa-Pastoris
  • Swiss Chard
  • Tatsoi aka Tat Choy
  • Turnips
  • Radish
  • Mizuna aka Japanese Mustard Greens
  • Wasabi aka Japanese Horseradish
  • Watercress

On a side note, many people have been asking: “is spinach a cruciferous vegetable?” The answer is no. However, it still has a lot of nutrients that the body needs.

How to Eat Cruciferous Foods (Raw or Cooked)

The best way to eat any vegetable depends on your health status. Eating raw retains all of its nutrients. Unfortunately, a lot of veggies can’t be eaten raw because they’re either too tough or very bitter.

Health experts also say vegetables that belong to the cabbage family should never be eaten raw. Eating raw makes them hard to digest.

Steaming is one of the best methods for cooking vegetables. They are softened by the heat, becoming 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 and less bitter; however, many of their nutrients can leach out in the process. Therefore, only those that grow underground (turnips, rutabaga, daikon, radish, etc.) must be boiled.

Additionally, blanching is best if you are going to freeze them.

How to Grow

These veggies grow from seeds and all require full sun to thrive well.

Also, they are heavy feeders. Therefore, use lots of compost and aged manure in the soil. Besides, they prefer slightly alkaline soil, so keep that in check.

Watch out for pests such as cutworms, aphids, armyworms, harlequin bugs, and cabbage worms. Additionally, look out for black rot disease.

Practice crop rotation and companion planting. Also, plant larger crops with ample space between them.

Takeaway

Cruciferous plants are amongst the most nutritious foods people can eat. There are so many different kinds of these veggies, at least one is sure to be your favorite.

If your stomach can digest 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 crucifers. Moreover, they are low-calorie, meaning, they can help achieve weight loss.

Image via Flickr/ Charles Smith

Andre Campbell

Organic farmer and co-founder of Dre Campbell Farm. He appreciates everything in nature -- sunshine, plants, animals, and human life.

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