The term "cruciferous" has recently become popular among us and is growing quickly. These vegetables are already included in the regular diets of many individuals. The term "cruciferous vegetables" refers to a group of green vegetables with a wide variety of nutrients that are specifically known to lessen the chances of many chronic diseases as well as the more fatal ones, like cancer and heart conditions. The finest feature of cruciferous veggies is their high fibre content and low-calorie count. These vegetables help with weight management and loss because they make you feel full for a very long period after eating them.
Some of the cruciferous vegetables include-
1. Broccoli
2. Cabbage
3. Cauliflower
4. Kale
5. Spinach
6. Brussel Sprouts
The amounts of nutrients in each of the cruciferous vegetables mentioned above vary. They include sufficient amounts of vitamins and minerals to fulfil our bodies' daily nutritional requirements. The important thing to remember is that these cruciferous vegetables also provide some special nutritional components that support healthy bodily processes and fight against dangerous diseases.
Benefits
Cruciferous vegetables contain large amounts of glucosinolate, a substance that gives these dark green-coloured plants a bitter taste. This substance is very powerful anti-inflammatory and antioxidant. It aids in shielding our cells from free radicals, which cause severe cell damage and spread disease. Cruciferous veggies also include vitamins, minerals, fibre, and protein.
spinach/ pixabay.com
It's believed that glucosinolate lowers the heart's LDL levels (bad cholesterol). It is well known that eating a diet rich in fruits and vegetables can significantly reduce your chance of developing heart disease.
Prevents cancer
When it comes to preventing cancer, glucosinolate is a godsend. Inadvertently killing the malignant cells and limiting tumour growth. Increased consumption of cruciferous vegetables has been linked to dramatically lower rates of several cancers, including breast, pancreatic, pulmonary, and stomach cancer, according to clinical research and studies.
Ways to consume cruciferous vegetables-
1. Avoid overcooking veggies when cooking them because doing so merely loses their nutritional value. Cruciferous vegetables lose a lot of their nutritional value when they are overcooked, notably in terms of the amounts of vitamins B and C and antioxidants like flavonoids and beta-carotene.
2. Additionally, cooking cruciferous vegetables causes some nutrients to disintegrate and become more easily absorbed by the body. These include vitamin A, calcium, and iron. Therefore, it's crucial to cook cruciferous veggies while watching out for overcooking.
3. The least efficient method for retaining nutrients is boiling. Studies show that steaming is the best method for preserving the nutritional value of cruciferous vegetables. You can also attempt microwave cooking, stir-frying, or sautéing cruciferous veggies, although these methods might affect their nutritional value.
