According to the latest dietary recommendations for Australian adults, you should be eating five serves of vegetables per day (and these should preferably be five different kinds of vegetables). There are a particular group of vegetables that have similar super-healthy properties – they are known as ‘Cruciferous’ vegetables. This week, I want to let you know exactly which vegetables are in the cruciferous family and explain why they should be eaten on a daily basis.
If you currently eat plenty of broccoli, cauliflower, Brussels sprouts, kale, cabbage, radish, turnip and / or bok choy then you are enjoying the health benefits of the cruciferous vegetable family. All of these vegetables contain important phytochemicals, vitamins and minerals (not to mention fibre) that are important to your health. The health benefits of cruciferous vegetables are summarised below:
- Cruciferous vegetables belong to the larger Brassicaceae family and contain sulfur-containing glucosinolates which gives them their distinctive aroma and taste. Cruciferous vegetables contain numerous nutrients including calcium, iron, folate, fibre, vitamin C, beta-carotene, potassium and selenium as well as cancer-fighting agents such as glucosinolates, phytochemicals and antioxidants.
- The fibre content of cruciferous vegetables is high when compared to other vegetable families. The high fibre content helps in weight loss by providing a feeling of fullness and therefore helps to prevent over-eating. The soluble fibre content of cruciferous vegetables help to bind ‘bad’ cholesterol in the digestive tract and, in turn, has an effect in lowering cholesterol. Of course, the fibre content also reduces the chance of constipation which improves bowel health.
- The vegetables in the cruciferous family are cancer-fighters. After the glucosinolates in the vegetables are broken down in the gut, they become biologically active and decrease activity of enzymes that stimulate cancer growth as well as protect your healthy DNA from damage (i.e. free radical damage). The glucosinolates can also prevent normal cells from becoming cancerous cells, slow the growth of cancer cells and may even cause cancer cells to self destruct, according to the latest cancer research. Regular consumption of cruciferous vegetables lowers risk of lung, colorectal, prostate, bladder and breast cancers and may even protect against melanoma and esophageal cancer.
- All vegetable in the cruciferous family are low in calories i.e half a cup of raw, shredded cabbage has only 10 calories! So you can literally eat these vegetables in large amounts without enlarging your waistline while GAINING great health benefits at the same time.
The Natural Way is not just a weight loss company – we are all about education which means teaching our clients techniques for life-long weight management. This includes extensive (and ongoing) nutrition advice about the ‘right’ foods to eat in order to reach your goal weight & keep the weight off. If you would like to find a permanent solution to your weight problem – and not just try another ‘diet’ – then you need to call The Natural Way on 1300 SLIMMER (1300754663) and make your FREE appointment to find out more about how we work. We know that we can help you to get back the body you want.
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