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Super Veggies: Broccoli and Cabbage and Kale — Oh My!

Broccoli on the Stalk

Cruciferous vegetables.

Until recently, I had heard the term but couldn’t have told you much about them. And while we’ve written about their powerful health benefits in the past, it bears repeating: Cruciferous vegetables are astoundingly good for you.

Named for their cross-shaped flowers (Cruciferae is latin for “cross-bearing”), you likely know them well — broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, and turnips all fall into this veggie family. These “super veggies” are high in fiber, vitamins, and minerals. One medium stalk of broccoli has 5 grams of fiber and 220% of your daily recommended amount of vitamin C! Studies have linked their consumption with lowered cancer risks — the phytochemicals they contain protect DNA, inactivate carcinogens, and inhibit tumor formation and migration. These crucifers have also been proven to possess antiviral, antibacterial, and anti-inflammatory effects.

Cruciferous Veggies By The Numbers

I’ve run across at least three articles about cruciferous vegetables in the last week (which I took as a sign to write this post!). My favorite appeared in a little mag I pick up at my grocery store. Tony Tantillo —  “the fresh grocer” — wrote about the benefits of this food group and provided a super-helpful comparison of the nutritional values of the most common crucifers. I learned that broccoli kicks butt, which is great for me because my family doesn’t eat many green vegetables, but they will fill up on roasted broccoli.

The Fresh Grocer's Guide to Cruciferous Vegetables

For maximum health benefits, studies show it’s better to eat crucifers raw and freshly-picked, because they’re beneficial enzymes are more active in that form. If you’re going to cook them, steam lightly instead of microwaving. Nuking destroys those helpful enzymes.

I’ve made a vow to eat more whole grains. Now, I’m adding cruciferous veggies to that intent. (I just found a broccoli and couscous recipe combining the two on our sister site, Vibrant Wellness Journal.)

Which super veggie is your favorite and how do you like to prepare it?

Image Credits: Nutrition chart courtesy of www.tonytantillo.com. Broccoli photo from Linda N. via flickr/CC.

4 comments
  1. aem

    My son got us hooked on dipping raw broccoli in hummus. We eat a lot more raw broccoli this way. (I’m sorry but raw broccoli is one of those foods that grows in your mouth when eaten solo.)

    1. Mary Gerush

      I’ll have to give that a try. Have you ever made your own hummus? That’s something I’ve been meaning to try…

  2. Creative Worlds Collide When Food Meets Art at "They Draw And Cook" | Eat Drink Better

    […] You can search the recipes by course, ingredient, and artistic style. You can also sign up to receive messages as new recipes are posted. I get an email every week or so highlighting a collection of artwork, themed culinarily but incredibly diverse artistically. My last message brought me a collection titled “Lemon-Y-Licious.” One of my favorite illustrated recipes sits as this post’s featured image. Here is another, specifically included for my sister Ann, who eats raw broccoli with hummus. […]

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