Cruciferous Vegetables List

What are cruciferous vegetables? As we all know, vegetables are basically plant-based foods but what distinguishes cruciferous vegetables from others are their flowers. Take a close look at the cruciferous vegetable plants and you will find that they have cross or crucifer shaped flowers. These vegetables belong to the plant family of Cruciferae and are considered to be healthy foods, thanks to their high nutritional value. The following article provides a cruciferous vegetables list along with some information on the health benefits of these vegetables.

Cruciferous Vegetables Benefits
Cruciferous vegetables are jam-packed with essential minerals and vitamins that are vital to maintain health. Anti-carcinogenic properties of cruciferous vegetables help minimize the chances of cancer substantially. These nutritious foodstuffs boost the immune system to thwart out invasion of harmful microbes. Being a good source of fiber, cruciferous vegetables promote healthy bowel movement. These vegetables contain antioxidants that protect the body from free radical damage and slow down the progression of age related disorders. Eating cruciferous vegetables also helps in ensuring healthy hormonal balance. The breakdown of the hormone estrogen (predominantly found in women and promotes development of female sex characteristics) is essential to regulate hormone levels. Studies show that cruciferous vegetables contribute in maintaining normal estrogen metabolism.

Cruciferous Vegetables List
So, which are the cruciferous vegetables that can increase the nutritional value of our meals? Choices are plenty and most of us are well aware of this. The list of cruciferous vegetables given below will give you an idea about the different alternatives to add variety to daily meals. The list mentions vegetables that are commonly used as well as those that are reserved for special occasions.

• Broccoli
• Spinach
• Brussels sprouts
• Cauliflower
• Collard greens
• Mustard greens
• Turnips
• Wild Broccoli
• Broccoli romanesco
• Horseradish
• Cabbage
• Kale
• Radishes
• Ethiopian Mustard
• Rapeseed
• Watercress
• Daikon
• Arugula
• Land cress
• Bok choy
• Komatsuna
• Garden cress
• Kohlrabi
• Chard
• Rutabaga
• Mizuna
• Wasabi
• Chinese Cabbage
• Broccoflower

Cruciferous Vegetables and Thyroid
After going through this cruciferous vegetables list, one may ask "Are there any ill effects of consuming these vegetables in excess?" An important constituent of cruciferous vegetables is goitrogens, substances that are notorious for lowering thyroid function. Goitrogens stimulate development of goiter, a condition in which the thyroid gland becomes abnormally large. Animal studies also indicate that too much consumption of cruciferous vegetables, reduces production of thyroid hormones. So, one should avoid eating raw cruciferous vegetables in excess. One of the best ways to nullify the effect of goitrogens is to cook these vegetables for a longer time (approximately 30 minutes). However, the drawback of overcooking is that the vegetables lose their nutritional value. Also, people suffering from hypothyroidism are advised to minimize the intake of cruciferous vegetables and should talk to a doctor to know how much of these can be consumed daily to prevent the onset of thyroid problems.

Non Cruciferous Vegetables
As thyroid problems and intake of cruciferous vegetables are related, quite a few thyroid patients would want to know about non cruciferous vegetables. These vegetables are also considered to be excellent sources of minerals and vitamins and more importantly, they do not damage the thyroid function. Carrots, green pepper, asparagus, green onions, sweet potato and tomatoes are non cruciferous and can go a long way in keeping good health.

This was all about cruciferous vegetables. On the whole, those looking for a good diet should include at least a few cruciferous vegetables in their daily meals. However, make sure you consume them in moderation so as to keep the thyroid function normal.