Cruciferous Vegetable List + How They Benefit Your Health
If your grandmother ever said to you "Eat Your Brussel Sprouts!" she may have been doing you a favor for your health. Today you’ll learn how incorporating a variety of cruciferous veggies into your diet can hugely benefit your health. You'll also find a full cruciferous vegetable shopping list.
Download our Grocery Guide if you want a full shopping list for healthy, anti-inflammatory foods.
What are Cruciferous Vegetables?
Cruciferous vegetables are high in fiber, vitamins, and minerals essential to a balanced body. They change the way estrogen is metabolized, help support liver detoxification, and are also known for their cancer-fighting compounds helping reduce cancer risk.
Also known as Brassica vegetables, they are part of the Brassicaceae family of plants. They come from the Latin name Cruciferae in reference to their flower-like look that resembles a cross.
As we refer to ancient grains as a healthy option, cruciferous veggies are like the ancient vegetables that some have said to be used for their healing properties for over 400 years.
Estrogen and Cruciferous Vegetables
High amounts of cruciferous vegetables leading up to your period can help to detox excess estrogen which can help relieve PMS symptoms.
Estrogen Dominance is another health concern to look out for often linked to insulin resistance, especially seen in overweight and obese individuals. Estrogen dominance can also affect hormonal issues like Hashimoto's thyroiditis.
In perimenopause, menopause, or post-menopause, imbalances in progesterone and estrogen levels are also affected.
Can Cruciferous Veggies Be Harmful To Your Health?
Cruciferous vegetables release goitrogens. Goitrogens increase the need for iodine and lack of iodine can damage the thyroid gland. If you have any thyroid function concerns, you’ll want to eat mostly cooked cruciferous veggies as goitrogens are deactivated with heat.
A to Z List of cruciferous vegetables
Arugula
Bok Choy
Brussel Sprouts
Broccoflower
Broccoli - Greens and Broccoli Sprouts
Cabbage (red and green) - note
Cauliflower
Chinese Cabbage
Collard Greens
Daikon
Kale (a great source of beta-carotene)
Kohlrabi
Komatsuna
Napa Cabbage
Mizuna
Mustard Greens and Seeds
Radish Greens and Sprouts
Rapini
Real Wasabi
Rutabaga
Siberian Kale
Tatsoi
Turnip Root
Watercress
Health Benefits of Cruciferous Vegetables
We already spoke about cancer-fighting properties and estrogen detoxification abilities, but there are even more benefits of the intake of cruciferous vegetables.
Helps Regulate Blood Sugar
Cruciferous veggies are naturally low in sugar and also contain alpha-lipoic acid (ALA) which can help regulate blood sugar, lowering glucose levels.
Helps Fight Inflammation + Releives Pain
The antioxidant sulphoraphane is present in cruciferous vegetables which helps reduce inflammation from occurring in the body. This natural compound blocks an enzyme in the body that causes inflammation and joint pain.
Helps With Weight Loss
High fiber in cruciferous vegetables helps with regular digestion allowing toxins to be released from the body as weight loss begins to occur. They also contain many phytonutrients. Because these veggies are higher in nutrients, they will help your body allow to feel full faster leaving you less hungry.
Diversifies Your Microbiome
A diverse plate of dark green to vibrant purple cruciferous veggies will help you diversify your microbiome.
How to Eat Cruciferous Vegetables
To get the best nutritional benefits from cruciferous vegetables you want to eat them raw, steamed, lightly sauteed, or stir-fried quickly.
Incoportaitng more cruciferous veggies, and other colorful vegetables in variety can add great benefits to your overall health and wellbeing.
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