Do you know which family of vegetables is considered the Super Family?

 It is cruciferous vegetable family!  The what family???  The family consists of broccoli, cauliflower, collard greens, mustard greens, Brussels sprouts, kale, cabbage and bok choy to name a few of these great vegetables.

This super family has substantial health benefits for fighting diseases including cancer, heart disease, and diabetes.

What makes this super family super beneficial?  They are packed with phytochemicals, are plant-based nutrients.  There are so many different variations of phytonutrients research has found over 100,000 different variations.  

In the cruciferous vegetables family there are some that run through all of the family.  Some of the one’s that are most important are the one’s that help with bodies detoxification process. This is fundamental to the healing process by getting rid of waste before it causes damage to cells.  This includes preventing damage that leads to cancer.

Let me highlight 4 of my favorites:

Broccoli

This is actually one of Americas favorite vegetables of all time. it can be enjoyed raw or cooked. If you like is raw you will get more of a phytonutrient called sulforaphane which have been researched for anticancer properties.  If you are vitamin D deficient broccoli will be your friend because vitamin D needs vitamin A and K to help with absorption and broccoli has high amounts of both.  Broccoli helps with allergies too because of its effects on allergy related substances in the body.  Generally helps with inflammation, reducing oxidative stress in the body and helping with detoxification.

Kale

Kale is a member of the cruciferous vegetable or Brassica family.  Kale also has quercitin, anti-inflammatory and antioxidant properties which are great for the immune system. Glucosinolates are the main compound that give health benefit and also their bitter taste.   Glucosinolates are cancer-fighting and heart protecting.  It is preventative for cancer and it also slows its grow.

Collard Greens

They shine when it comes to lowering cholesterol.  It also has many cancer fighting effects because they operate on three systems of the body that are important for fighting cancer.  They have detoxification properties, they supports reducing inflammation in the body, and they have antioxidant properties.  The fiber in collards are a great benefit as well.

Bok Choy

Bok choy offers nutritional assets similar to those of other cabbages by being rich in vitamin C.  It also has indoles and fiber, both of which appear to lower the risk of various forms of cancer. Bok choy is also a good source of folate (folic acid). And with its deep green leaves, bok choy has more beta-carotene than other cabbages, and it also supplies considerably more calcium.

It is recommended to have members of the Cruciferous vegetable family three or more times per week.  I think that is a great idea!  If you want to figure out ways to eat more cruciferious vegetables then check out recipes from my book Eat More Plants!  Let me know what are your favorite members of the family. 

By the way what are your favorite recipes?

Live vibrantly,

Dr. Dae