What are the benefits of cruciferous vegetables? Cruciferous vegetables contain folate, Vitamin C, E, K, iron, calcium, selenium, and fiber. This helps with improving your digestion and it has antioxidant and anticancer effects.
What are the health benefits of cruciferous vegetables? iStock- photo credit: KateSmirnova
Examples of cruciferous vegetables are broccoli, kale, Brussel sprouts, spinach, cauliflower, etc. The United States Department of Agriculture recommends that adult women should eat 2.5 cups of vegetables per day. And adult men should eat 3 cups of vegetables per day.
Cruciferous vegetables contain glucosinolates and research shows that those compounds contain anti-inflammatory and antioxidant properties. It helps to protect the cells from disease causing damage.
Some of the other health benefits is it can lower the risk of heart disease, reduce bad cholesterol levels, and reduce the risk of stroke. One serving of cruciferous vegetables has up to 20% of your daily fiber requirement. Research studies show that if you get up to 30% grams of fiber per day it will help you lose weight and lower your blood pressure levels.
The nutrients of one cup of cooked broccoli:
- Calories- 55
- Protein- 4 grams
- Fat- 1 gram
- Carbohydrates- 11 grams
- Fiber- 5 grams
- Sugar- 2 grams
The USDA recommends you eat at least 1.5 to 2.5 cups of cruciferous vegetables per week. Research studies show that consuming 3 servings of vegetables per day is linked to a lower risk of disease.
Several research studies have shown that a diet rich in cruciferous vegetables may lower the risk of certain cancers such as breast cancer, pancreatic cancer, lung cancer, prostate cancer, etc.
Another benefit of cruciferous vegetables is the insoluble and soluble fiber in it. Insoluble fiber helps to support healthy gut bacteria. It also helps to soften and bulk up your stool. One of the good tips to follow is the deeper the color of the vegetable the more nutrient dense it is. A good example of this is spinach contains more vitamins and minerals than iceberg lettuce.
The Bottom Line is some of the health benefits of cruciferous vegetables are healthy gut bacteria, weight loss, lower risk of chronic disease such as stroke, heart disease, high blood pressure levels, etc.
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References
- Liu X, Lv K. Cruciferous vegetables intake is inversely associated with risk of breast cancer: a meta-analysis. Breast. 2013 Jun;22(3):309-13. doi: 10.1016/j.breast.2012.07.013. Epub 2012 Aug 9. PMID: 22877795.
- Wu QJ, Xie L, Zheng W, Vogtmann E, Li HL, Yang G, Ji BT, Gao YT, Shu XO, Xiang YB. Cruciferous vegetables consumption and the risk of female lung cancer: a prospective study and a meta-analysis. Ann Oncol. 2013 Jul;24(7):1918-1924. doi: 10.1093/annonc/mdt119. Epub 2013 Apr 3. PMID: 23553059; PMCID: PMC3690909.
- Liu B, Mao Q, Cao M, Xie L. Cruciferous vegetables intake and risk of prostate cancer: a meta-analysis. Int J Urol. 2012 Feb;19(2):134-41. doi: 10.1111/j.1442-2042.2011.02906.x. Epub 2011 Nov 28. PMID: 22121852.
- USDA- https://www.myplate.gov/eat-healthy/vegetables
