7 Reasons Why You Should Eat More Cruciferous Vegetables

Brussels sprouts, broccoli, or cabbage, are part of the great family of cabbages. A few vegetables often set aside that, however, have everything to be considered one of the healthiest foods. Let's see what they contribute and how they can improve our health.

1. They protect against cancer

Although we can eat broccoli all year round, the months during autumn and winter are the most suitable, since they are in season. A greater consumption of these crucifers can reduce the risk of developing several types of cancer due to its richness in glucosinolates, compounds with a high antioxidant potential.

It is a very versatile food in the kitchen. You can prepare it with rice, pasta, stews or simply cooked.

2. They combat free radicals

Besides contributing very few calories (20 -25 kcal/100 g), due to its low carbohydrate content, red cabbage is rich in sulfur compounds, vitamin C and citric acid, which enhances the antioxidant action of said vitamin.

To know if it is fresh, check that its characteristic purple color is vibrant.

3. They control body weight

The cabbage is composed mostly of water, which makes it a perfect candidate for weight loss diets, due to its low caloric intake. After water, carbohydrates and fiber are the most abundant components, followed by a lower proportion of proteins and fats.

This cabbage is an ideal variety to ferment: sauerkraut favors the health of the intestinal flora.

4. They are great for low sodium diets

In addition to being a hypocaloric food due to low macronutrient content, cauliflower is also considered a good source of fiber, as well as vitamins and minerals. In relation to vitamins, the presence of vitamin C, folates and vitamin B6 stands out.

Very tasty in salads or sautéed al dente. It is indicated for people who must follow a diet low in sodium and cholesterol, as well as slimming diets. If eaten raw they are not usually flatulent.

5. They favor intestinal transit

Brussels sprouts are the vegetables that contribute the most calories of their kind due to their higher content of carbohydrates and proteins. Its content in insoluble fiber stands out, which favors the sensation of satiety and intestinal transit, which improves constipation.

At home, they can be kept in the refrigerator for a week, without washing and inside a perforated plastic bag.

6. They decrease cholesterol level

The romanesco cabbage is rich in calcium pectate, very abundant also in carrots, which helps to control and reduce the level of blood cholesterol. Consuming romanesco can also benefit the kidneys, due to its slightly diuretic and depurative effect on toxins.

It is soft and is especially good in soups and vegetable purees (with potato and leek, for example).

7. They have a diuretic effect

A cabbage dish is rich in vegetable proteins, folic acid, fiber and antioxidants. In addition, cabbage is one of the most diuretic vegetables because of its high potassium content. When acquiring it, it is convenient to select those that present the turgid and firm sheets.

It has a finer flavor than other varieties, and in the kitchen it is ideal for broths.

A food with many advantages

In general, cabbages are not anyone's favorite dish. However, its nutritional benefits, as well as its versatility in the kitchen, should be two more convincing reasons to not hesitate to prepare Brussels sprouts or broccoli cream.

Cabbages provide vitamin C, potassium and very few calories. They also have the advantage of being low in sodium, a trait that, combined with its richness in water and potassium, exerts a remarkable diuretic effect.

These qualities make these vegetables especially recommended for people with hypertension, excess uric acid and kidney diseases (such as stones).

Another of its strengths is the contribution of fiber. This nutrient favors the intestinal transit and helps us feel satiated.

These are some of the advantages that can be attributed to cabbages in general. However, each of them contributes something specific to the family. In the article you have just read, we have described the main nutritional values of seven types of cabbages and other reasons why you should include cabbages in your diet.

Disadvantages of eating cruciferous vegetables

Although there are many health benefits to include these vegetables in the daily diet, their consumption is not without some risks. Of course, in the case of overeating:

• They can interfere with anticoagulant medications. Because of its high vitamin K content, the high consumption of Brussels sprouts, as well as that of cabbage is not recommended for people taking anticoagulants. This vitamin can counteract the effect and effectiveness of these medications.
• They can alter the thyroid gland. This only in people with iodine deficiency. The crucifers contain glucosinolates (compounds responsible for their slight spicy flavor and aroma). These prevent the absorption and use of iodine, thus slowing the activity of the thyroid gland. Brussels sprouts are one of the vegetables that contain more iodine.