Cruciferous Vegetables

Cruciferous vegetables belong to a family called 'Brassicaceae' and most people are not aware of the fact that they got their name from their cross-shaped (crucifer) flower petals. These vegetables form a major part of the diet of people across the world. They are believed to bear anti-cancer properties and are a potent source of vitamin C, nutrients and soluble fibers.

List of Cruciferous Vegetables

There aren't many varieties in the cruciferous family, but they sure are enough to make our diet an ideal and healthy one. The list follows...

• Arugula
• Bok choy
• Broccoflower
• Broccoli
• Brussels sprout
• Cabbage
• Canola
• Cauliflower
• Chinese broccoli
• Napa cabbage
• Collard greens
• Daikon
• Ethiopian mustard
• Flowering cabbage
• Garden cress
• Horseradish
• Kale
• Kohlrabi
• Komatsuna
• Land cress
• Mizuna
• Black mustard seeds
• Brown mustard seeds
• White mustard seeds
• Radish
• Rapini
• Rutabaga
• Siberian kale
• Tatsoi
• Green Turnip root
• Wasabi
• Watercress
• Wild broccoli
• Wrapped heart mustard cabbage

Health Benefits

Cruciferous vegetables are believed to help lower the risks of cancer. A certain organization was able to establish the relation between these vegetables with protection against cancer, in about 70% of their studies. Experts have been able to trace several compounds in these vegetables which have the ability to curb the growth of cancer cells thus, preventing tumors in different parts of the body. One of such compounds is what is known as sulforaphane. This very phytochemical is known to stimulate enzymes in the body which detoxify carcinogens, before they damage cells. They include breasts, uterine lining, colon, cervix and lungs. Also, men who are on a regular diet of these vegetables were found to be less vulnerable to developing prostate cancer.

Cruciferous vegetables when taken in conjunction with fish and dark-yellow vegetables, aid in providing protection against cardiovascular diseases. A diet that is rich in such kinds of foods helps in reducing inflammation in the body, which in turn, lowers the risk of developing disorders of the cardiovascular system. These vegetables may also help reduce risks of cataracts and age-related macular degeneration; common reasons behind vision impairment and blindness.

Other benefits which you may enjoy by making cruciferous vegetables an important part of your diet include treatment and prevention of high cholesterol and high blood pressure, and enhancing the immune system. They also address and prevent constipation and help in maintaining healthy bowel movements.

Apart from all such benefits, cruciferous vegetables may have their own share of disadvantages as well. They are known to interfere with certain kinds of drugs. So, this makes it important to consult your doctor about the intake. People having thyroid problems must consume these vegetables sparsely. This is because, they contain goitrogens, compounds which interfere with normal thyroid function. However, cooking the vegetables for 30 minutes reduce the amount of such compounds.