Cruciferous vegetables (also known as Brassica vegetables) have numerous health benefits and are great for most people to consume every day as part of a healthy diet. They include vegetables such as broccoli, cauliflower, kale, cabbage, Brussel sprouts, Bok choy, collard greens, radish, turnips, rocket, and watercress.

Benefits of Cruciferous Vegetables

• Source of fibre: Fibre helps us to feel fuller for longer and increases the amount and types of beneficial gut bacteria. It improves bowel movements and prevents constipation, supports our immune system, and helps to balance blood sugar.

• Excellent source of Vitamin C: One cup of broccoli provides a whopping 80mg of Vitamin C, fulfilling adequate daily intake requirements. Vitamin C supports the immune system, helps wound healing, improves iron absorption, and promotes healthy skin and bones.

• Source of Vitamin K: Essential for the growth and maintenance of healthy bones and for efficient blood clotting.

• Good source of folate: Folate is a B vitamin that is needed for red blood cell formation, energy production, DNA repair and lots more. Folate is a water-soluble vitamin, which means it is easily excreted, so daily intake of an adequate amount is very important.

• Hormone metabolism: Cruciferous vegetables contain a chemical called indol-3-carbinol which supports healthy and efficient metabolism of oestrogen. This can support oestrogen dominant conditions such as Pre-menstrual Syndrome, Polycystic Ovarian Syndrome, and Endometriosis.

• Rich source of glucosinolates: Glucosinolates are sulphur compounds which are high in antioxidants, support detoxification in the liver, protect and repair our DNA and can help to reduce inflammation.

• Source of L-glutamine: Cabbage juice is naturally high in L-glutamine which is a source of fuel for the cells lining the gastrointestinal tract. It can support the integrity of the gut barrier and may help to prevent inflammation or ulceration within the gastrointestinal tract.

How to include cruciferous vegetables in your daily diet

• Steam them and add as a side dish to any main course.
• Add to soups, stews, curries, or a stir-fry.
• Add to a tray bake, season with salt, pepper, herbs, spices and extra-virgin olive oil and oven bake at 180°C for 30-40 mins.
• Shredded cabbage or finely chopped broccoli can be eaten raw as part of a salad.
• Add to your favourite smoothie or juicing recipe.

Cooking methods:

• Glucosinolates are activated by enzymes in response to cutting, chopping, or chewing. Leaving the vegetables to stand for up to 40 minutes after chopping and before cooking, allows more efficient activation of these beneficial compounds.

• Cooking at high temperatures for prolonged periods of time leads to loss of beneficial compounds such as glucosinolates and Vitamin C. Aim to just lightly steam, bake at low temperatures or eat raw, to maintain maximum benefit.

CAUTION!!

Brassica vegetables contain compounds known as ‘goitrogens’ which may disrupt thyroid hormone production by interfering with iodine usage within the body. Brassicas may increase the risk of hypothyroidism, when consumed raw, in the presence of iodine deficiency. If there is any concern regarding thyroid function, it is better to consume cruciferous vegetables in normal quantities, in a cooked state, rather than raw.