Why You Should Eat More Cruciferous Vegetables (Including Eating Tips)

Health benefits of cruciferous vegetables
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A study of thousands of women in China found that eating cruciferous vegetables (such as cabbage, cauliflower, kohlrabi and broccoli) increases the survival rate of breast cancer: more of these women have recovered compared to women who did not consume these vegetables. 

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The findings suggest that breast cancer survivors who ate more cruciferous vegetables during the three years after the diagnosis reduced their risk of dying in 27% -62% compared to women who reported no consumption of these vegetables. Cruciferous vegetables are also important in preventing diabetes and slow down aging. This article will cover the health benefit of cruciferous vegetables and how to cook them.

Cruciferous vegetable family is the most common in the Mediterranean region, and includes about 3,000 species. Familiar vegetables in this family include cabbage, cauliflower, broccoli, kohlrabi and Brussels sprouts. Cruciferous vegetables contain antioxidants that protect body cells from damage caused by exposure to free radicals, which are considered a significant factor in aging, heart disease, diabetes and cancer.

Additionally, cruciferous vegetables contain large amounts of fiber that contribute to a healthy digestive system. Dietary fibers contribute to the feeling of fullness because they take up volume in the stomach. The fibers bind to the sugar and slow its absorption, thereby contributing to diabetes prevention, improve the digestive system, reduce cholesterol and prevent colon cancer. Increasing your fiber intake is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health. However, much consumption of fiber of any kind, especially from this group, can cause gas and abdominal pain among those with a sensitive gut.

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Cabbage

Cabbage can be prepared in various ways, and there are people who prepare juice from its leaves. Cabbage helps in curing internal and external ulcers, liver disorders and constipation, it reduces the chance of tumors, reduces chest congestion while breastfeeding and absorbs toxins. It can be used as a compress in cases of arthritis and to reduce fever.

Nutritional value: Cabbage contains calcium, potassium, iron, carotenoids (vitamin A), folic acid and B vitamins, mainly B3.

Calories: about 16 calories per 100 grams.

Tips for eating:

It is recommended to soak the cabbage in salt water before use, as it tend to hide insects among its leaves.

To avoid unpleasant odor during cooking cabbage, add a slice of fresh bread to the pan.

To prevent loss of vitamins, add during the cooking lemon juice or vinegar to the pan.

Cauliflower

You can eat the florets, leaves and stems and combine them live or cooked in many dishes. Cauliflower is good for bleeding gums, and for that you may want to eat it fresh.

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Nutritional value: Cauliflower contains iron, calcium, vitamin C, vitamin B, potassium and carotenoids.

Calories: 24 calories per 100 grams.

Tips for eating:

It is advisable to soak the cauliflower in salt water and not to cook it more than 7-10 minutes.

Don’t eat cauliflower with stains, because they indicate the presence of plant pests.

You can crumble it and put it in a salad to enrich its flavor and texture.

Kohlrabi

Kohlrabi is low in calories and rich in vitamins and minerals. It is recommended for weight loss and helps excretion of fluids from the body. Kohlrabi is effective in lowering high blood pressure, relieves pain caused by urinary tract infections, absorbs moisture and therefore suitable for situations of mucus and sinusitis.

Nutritional value: vitamins B1, B2, B6, folic acid, phosphorus, potassium, iron, calcium and copper.

Calories: 26 calories per 100 grams.

Tips for eating:

For a tasty snack between meals cut kohlrabi into strips with lemon and a little salt.

Use kohlrabi leaves in a salad. They contain carotenoids that contribute to vision and prevent cancer and aging.

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It is advisable to choose a small kohlrabi (tennis ball size), as the larger are more tough and less sweet.

Brussels sprouts

Brussels sprouts is effective against bacteria and greatly contributes to balance and prevent diabetes. Brussels sprouts are also very effective for treating constipation and aid in lowering fever.

Nutritional value: Contains iron, potassium, carotenoids and vitamin C.

Calories: 52 calories per 100 grams.

Tips for eating:

To prolong its life don’t wash it before storing, but put it in a perforated plastic bag in the refrigerator.

The smaller the sprouts are, the better they are considered.

Sprinkle coarse salt on a baking sheet, place on the Brussels sprouts and baked in the oven. The result is an excellent addition to a meaty meal or just as a tasty snack in front of the TV.

Broccoli

Broccoli contains 200% of the RDI of vitamin C, which helps iron and calcium absorption. However, a golden broccoli has lost its content of vitamin C. Broccoli is diuretic, good for eye infections, clears fever and toxins and helps prevent colon cancer.

Nutritional value: Broccoli contains iron and calcium in large amounts, folic acid, chlorophyll, potassium, vitamin B and vitamin C twice the amount found in citrus fruits.

Tips for eating:

It is recommended to eat the stems that are rich in minerals, although their cooking time is longer.

You can eat fresh broccoli florets as well. Broccoli is a true superfood that is also featured in my e-book about superfoods which is part of the Natural Health Revolution Program. This program will help you to achieve your health, nutrition or weight loss goals.

You may also want to read my article about common mistakes to avoid when consuming broccoli:

Common Mistakes to Avoid When Consuming Broccoli

 

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2 Responses to Why You Should Eat More Cruciferous Vegetables (Including Eating Tips)

  1. ee says:

    Very helpful tips thanks a lot… More power!

  2. robert laberge says:

    thanks for the help very informative.

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