What Vegetables Are Considered Cruciferous and the Healthiest?

Cruciferous vegetables are a group of veggies that are all part of the mustard family. The healthiest cruciferous vegetables include broccoli, Brussels sprouts, cabbage, and other veggies.

You’ve probably heard that vegetables are healthy, but did you know that some are healthier than others? Cruciferous vegetables are a group of veggies that offer several health benefits. If you’re looking to eat more vegetables, or want to know which ones are the healthiest, here’s everything you need to know about cruciferous vegetables.

Cruciferous vegetables are a group of veggies that are all part of the mustard family. The word “cruciferous” comes from the Latin word “Cruciferae,” which means “cross-bearing.” This is because the four petals on these plants look like a cross.

There are at least 40 different types of cruciferous vegetables worldwide, many of which you are probably familiar with already. One thing that these vegetables have in common is that they are the most common source of glucosinolates. These phytochemicals contain sulfur and give this group of veggies a slightly bitter or spicy taste and a recognizable smell.

Examples of different types of cruciferous veggies include:

• Broccoli
• Bok choy
• Kale
• Collard greens
• Cauliflower
• Mustard greens
• Arugula 
• Cabbage
• Radishes
• Turnips
• Brussel sprouts
• Watercress 
• Kohlrabi 
• Horseradish 
• Chinese cabbage 
• Rutabaga 
• Wasabi

It’s thought that all modern cruciferous vegetables come from three common ancestral plants. They are all part of the cabbage family, Brassica. Over time, gardeners have bred plants to create vegetables with specific characteristics. For example, broccoli isn’t a naturally-occurring plant in the wild. It was carefully bred to become the vegetable we know today with edible buds.

Experts agree that cruciferous vegetables are superfoods. Superfoods are foods rich in healthy compounds, like fiber, antioxidants, or omega-3 fatty acids. While this is the dictionary definition, there isn’t a scientific one to determine what’s a superfood and what isn’t. Most health experts agree that, to be called a superfood, it has to be nutrient-dense, promote health and wellness, and prevent disease.

The Dietary Guidelines for Americans, published in 2015, suggests that adults should eat at least 2.5 cups of vegetables per day as a part of a healthy diet. When it comes to cruciferous vegetables, the serving size depends on the type of vegetable and the way it’s cooked. For example, leafy veggies, like kale and greens, have a serving size of two cups if they are served raw. Non-leafy cruciferous veggies have a serving size of one cup per serving.

Source of vitamins and minerals. Cruciferous veggies are getting the attention they deserve since they are rich sources of vital nutrients. Many of these veggies contain high levels of:

• Dietary fiber
• Folate
• Vitamin K
• Vitamin C
• Vitamin E
• Potassium
• Calcium
• Carotenoids

Each of these nutrients plays an important part in your overall health. What’s more, cruciferous vegetables are very low in calories, and their fiber content will keep you full. You can fill up on these healthy veggies without worrying about overeating.

They may help with inflammation. Cruciferous vegetables are loaded with phytochemicals, or plant-based compounds that can sometimes have healing effects. One phytochemical, called sulforaphane, is almost exclusive to cruciferous vegetables. Studies show that sulforaphane is a powerful antioxidant that can have several benefits, one being that it can reduce inflammation in the body.

A survey by Vanderbilt University followed the diets of more than 1,000 middle-aged Chinese women and asked them to report the number of servings of cruciferous vegetables they ate each day. This study focused on Chinese women since the Chinese diet is heavy on cruciferous veggies and plant-based foods. The women who reported eating more cruciferous veggies, about a cup and a half per day, had lower levels of inflammation than women who didn’t eat as many vegetables.

When it comes to sulforaphane, not only does it reduce inflammation, but it’s also linked to:

• Improved pain management
• Lower levels of depression
• Reduction in obesity
• Improvement when it comes to cardiovascular disease

Cruciferous veggies fight cancer. One of the biggest benefits of cruciferous vegetables is that they have been linked to cancer prevention. Sulforaphane, along with other glucosinolates found in cruciferous vegetables, slows down carcinogenic activity in the body and helps prevent certain cancers. While preparing, eating, and digesting cruciferous vegetables, the glucosinolates break down to form compounds. These compounds, like indoles and isothiocyanates, have been shown in tests on mice to prevent cancer. Research is ongoing to understand how they work in humans.

Population-based human studies show that the more cruciferous vegetables you eat, the lower your chances of developing some cancers. Experts believe that glucosinolates stimulate certain genes to suppress tumors, slow down the growth of tumors, and even cause the self-destruction of cancer cells. They might also stimulate enzymes that cause cancer cells to spread throughout the body.

These are the cancers that cruciferous veggies have been linked to preventing:

• Colorectal cancer: reviews are mixed, but some studies have shown that women who ate high amounts of cruciferous vegetables had a lower risk of colon cancer. Another study showed that eating veggies like Brussel sprouts and broccoli helped the body excrete carcinogens through urination, suggesting that cruciferous vegetables may have a protective effect on colorectal cancer.
• Lung cancer: studies in the US and Europe have had mixed results, but some studies show that women who ate five or more servings a week of cruciferous veggies had a lower risk of developing lung cancer.
• Breast and prostate cancer: as with other types of cancer, the research is ongoing. However, some studies suggest that people who eat larger amounts of cruciferous veggies have a lower risk of developing these cancers.

Other benefits. Adding less than a single serving a day of cruciferous veggies to your diet may lower your risk of cancer progression by more than half. Besides this, cruciferous vegetables have been shown to help with a number of other things, including:

• Protect brain health
• Protect eyesight
• Reduce nasal allergy inflammation
• Manage type 2 diabetes
• Help with weight management
• Help treat autism

Cruciferous vegetables are versatile and can be prepared in several different ways. When buying vegetables at the store, check to make sure they are fresh. This means looking at the leaves for any signs of wilting. At home, wash your vegetables under cool, running water to rinse away dirt and germs.

You should aim for about five servings of cruciferous veggies each week. One ounce of this type of vegetable has between 4 to 15 calories, making them the perfect healthy side dish.

Cauliflower. There are many ways to prepare cauliflower. Besides steaming, you can roast the florets or grill cauliflower steaks with some olive oil and seasonings. Today, many people enjoy cauliflower as a substitute for rice or pizza crust as a low-carb alternative. Pureed cauliflower can substitute for cream sauce, and whipped cauliflower can be served instead of mashed potatoes.

Kale. Kale seems to be more popular than ever. It doesn’t wilt as fast as other greens, so you can store it in the fridge for longer. Try tossing it into a smoothie, or massage the leaves in your hands with a bit of olive oil so that the leaves become a bit more tender. This serves as an excellent base for any salad. Kale tastes great sauteed with olive oil and seasoning or popped in the oven to create a crispy snack.

Arugula. Arugula has distinct spicy notes that can add some flavor to your salads. You can mix arugula in with other greens or eat it by itself. Arugula also tastes great on sandwiches or on top of pizza.

Brussel sprouts. Roasting Brussel sprouts is a great way to remove the bitter taste some people object to. Cut the sprouts in half lengthwise and toss them in some olive oil, salt, and pepper. The oven's heat will brown the Brussel sprouts and mellow out the flavor, giving them a sweet, nutty flavor. You can also steam or shave them when they're raw to add to a salad or soup.

Bok choy and cabbage. These two veggies are great when it comes to preparing stir fry. You can cook them in a pan with ingredients like garlic, ginger, oil, and spices to add some flavor. Add some other colorful vegetables and lean protein to build a healthy stir fry, like fish or chicken. This makes a complete meal filled with nutritious vegetables.

Mustard greens. Like arugula, mustard greens have a spicy flavor that can liven up any salad. Mix them with other greens to get a range of nutrients.

Cabbage. Cabbage tastes great, both cooked and raw. Slice cabbage into thin strips and season with vinegar and olive oil, and you can create a slaw. You can eat it on its own or use the slaw to top off sandwiches, burgers, or fish tacos. You can also sautee cabbage with other cruciferous veggies, like broccoli and cauliflower, with meat and spices to create a popular dish called Egg Roll in a Bowl.