People always talk about how healthy vegetables are. But you can only get the maximum health benefits of vegetables by eating the right ones. Cruciferous vegetables have many health benefits ranging from high fiber to pain relief and include many of the most popular vegetables such as broccoli, cabbage, cauliflower and other vegetables.
High in Fiber
Most cruciferous vegetables are very high in fiber, which improves your digestive health. Eating vegetables like broccoli and kale can help you get more fiber in your diet. This can help to relieve constipation and irritable bowel syndrome. You can sneak more fiber into your diet by adding these vegetables to your daily meals. Broccoli is one of the most fibrous of the vegetables, and you can put it in just about anything. 148g of broccoli has 3.8g of fiber in it.
Vitamins and Minerals
Like most vegetables, cruciferous veggies also provide plenty of vitamins and minerals. The main nutrients found in these vegetables include vitamins C, E, and K. They also contain a wide range of minerals. Specific vegetables are high in different nutrients, so it’s best to supplement your diet with the vegetables that provide the nutrients you need. The best cruciferous vegetables for vitamins and minerals include cauliflower, cabbage, and kale.
Phytochemicals
Plants produce phytochemicals as a result of their metabolic functions, so they are found in large amounts in a cruciferous vegetable. There have been links drawn between phytochemicals and a reduced risk of chronic disease. Eating cruciferous vegetables is an excellent way to increase your intake of phytochemicals. And you could potentially reduce your chances of getting a chronic disease.
Cancer Detoxification
Another thing you’ll find in spades is antioxidants. These wonderful little miracle workers help to detoxify your body by preventing oxidization. In fact, there has been some evidence that suggests antioxidants can help fight cancer. Not only is eating a cruciferous vegetable a good way to get your daily nutrients in, but it’s also a great way to fight cancer.
Oxidative Stress
Oxidative stress occurs when the production of free radicals in your body outweighs your body’s ability to deal with those free radicals. It can lead to a variety of problems, all of which can be helped by cruciferous vegetables. Cruciferous vegetables have been shown to reduce oxidative stress to improve your health, another good reason to consume them.
Pain Relief
In recent years, we have discovered that inflammation is actually what leads to many health problems. Therefore it’s increasingly important to eat foods that help keep your inflammation under control. Inflammation is also one of the most common causes of pain, so reducing inflammation is a great way to relieve pain. Cruciferous vegetables have been shown to reduce inflammation, preventing a variety of health problems and providing pain relief and other health benefits.
Depression
Speaking of inflammation, there has been a link drawn between inflammation and depression. Because of this, the inflammation-reducing properties of cruciferous vegetables also make them a great food for fighting depression. While cruciferous vegetables aren’t going to perk you up or replace antidepressants, they are part of a better diet that can improve your overall mood and curb depression.
Diabetes
Diabetes is one of the most prevalent health problems in America right now, and eating cruciferous vegetables can help improve a person’s health. Vegetables like cabbage and kale can help your body deal with AGEs that are a result of diabetes, helping to improve the health of people with diabetes. Additionally, since cruciferous vegetables are naturally low in sugar and provide other helpful health benefits, they can aid in weight loss that can help prevent or cure diabetes.
Cardiovascular Health
Since cruciferous vegetables are a good source of vitamins and minerals and can help prevent inflammation in your body, they’re a good way to improve cardiovascular health. Studies have shown that a diet high in cruciferous vegetables and low in processed meats and sugary drinks reduces your risk of diabetes and improves your cardiovascular health. And the more you eat these healthy vegetables, the less room you’ll have in your stomach for unhealthy food.
Eating More Cruciferous Vegetables
Getting enough vegetables in your diet can be tough, but cruciferous vegetables encompass a wide range of veggies, so you have a lot of choices. Try cruciferous vegetables like Brussels sprouts, kale, and broccoli as their own side dish or as a way to spice up a salad or other meal. Try adding other flavors you like to your cruciferous vegetables. Add a bit of bacon to your Brussels sprouts or put some kale in your next salad for some added salty flavor. As long as you’re getting cruciferous vegetables in your diet, you’re doing well.