This powerhouse group is making a clarion call
3 reasons why cruciferous vegetables can be your biggest ally
It is true that I have a positive bias toward wholesome foods. But the focus for now is cruciferous vegetables. They come with a credible list of nutrients that are equipped to defend and heal our bodies from the onslaught of harmful pathogens and keep disease at bay. Humour me here for a bit, cruciferous vegetables could be touted as the caped “Avengers” of the Plant Kingdom. I see it in the name as well: CREW_SEE _FOR_US. That to me reads as : “The look-out crew that has our backs” :D
You may not be on the same page as me right now. We all have our own horrors of this exalted group of veggies, and that is fine. I have a pretty vivid memory as a child, of a dinner plate with over-cooked cauliflower that had me gagging and running for miles (only if I could) just because of the way the dish turned out. Kohlrabi was another I dreaded with a ferocity like no other — and that was coming from a no-fuss child that ate all that was served on the plate.
When I got married, my husband and I moved to the United States. The grocery stores had vegetables, some of which I had never seen before. I would learn their names in-store, then come home and read about them. Their nutrient profile, how they benefited the body and best ways to cook them. I recall Ina Garten on the Food Network use simple ingredients to roast brussels sprouts. I found it all fascinating.
I learnt that the sulphur in cooked cruciferous vegetables was the reason why most people stay away from them. Clearly, they cannot be sitting in the pan for long. Usually I can eat something if I am convinced it is good for me. I use cruciferous veggies raw in smoothies or salads and lightly sauteed with garlic and balsamic vinegar or an accompanying sauce. Cruciferous vegetables remain my main item on the grocery list every time. I have had family and friends give me that incredulous look when I mention cruciferous vegetables. The air had to be cleared. Thats why I knew I had to write this post.
Lets start with a list of most of the cruciferous vegetables:
- Arugula (also called rocket)
- Bok choy
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Chard
- Choy Sum (yu choy)
- Collard greens
- Daikon radish
- Gai Lan (Chinese broccoli)
- Horseradish
- Kale
- Kohlrabi
- Komatsuna
- Mizuna
- Mustard greens
- Radish
- Rapini (broccoli rabi)
- Romanesco Broccoli
- Rutabaga
- Savoy Cabbage
- Tatsoi
- Turnip
- Wasabi
- Watercress
This groups of vegetables are a low caloric food. They have soluble and insoluble fibre. They contain vitamins C, E, K, Folate (B9) and minerals.
Three reasons why these stalwarts deserve a spot on your plate:
- They have antioxidants that show chemopreventive properties. They can prevent, delay and reverse in-vivo carcinogenesis (cancer forming cells).
- They show bile acid binding capacity (related to cholesterol lowering potential)which in turn lowers risk of cardiovascular diseases.
- They are rich in sulphoraphane, indole-3 carbinol and crambene which work to activate detoxification enzymes.
These highly anti-inflammatory foods pave a pivotal role in stimulating the immune system. Incorporating them in our everyday meals only goes towards their therapeutic (healing) and prophylactic (preventative) potential.
Most people also fear them for their goitrogens (substances that can block iodine absorption). Dr. Mark Hyman suggests that it would take massive amounts of cruciferous vegetables (for example, 10 cups of brussels sprouts) to be consumed every day to trigger thyroid problems.
There you go, to all my fellow seekers of wellness let me know what you do to make your favourite cruciferous vegetable delectable.
Till next time, stay Radiant!
