Three Important Benefits of Cruciferous Vegetables
February 20, 2020
We all know that vegetables are important in our diet. They keep us healthy in a variety of ways. However, some vegetables are especially healthy. Cruciferous vegetables are a type of super vegetable. They are capable of preventing cancer, lessening depression, and reducing pain.
What Are Cruciferous Vegetables?
Cruciferous vegetables contain phytochemicals, fibers, vitamins, and minerals. Fiber is especially important in any weight loss plan because it will keep you fuller longer. These vegetables are especially rich in folate and vitamins C, E, and K, as well as low calorie.
Cruciferous vegetables include arugula, turnips, radishes, kale, cauliflower, cabbage, brussels sprouts, bok choy, and broccoli. Kale contains the most vitamin A. Broccoli is an excellent source of vitamin C. Additionally, brussel sprouts are high in vitamin E.
Low on folic acid? Both brussel sprouts and broccoli are high in this essential nutrient.
The other benefit of these vegetables is Sulforaphane. Sulforaphane is a natural phytochemical that belongs to the class of isothiocyanates. This phytochemical is present in all cruciferous vegetables. Furthermore, it has antioxidizing properties. Sulforaphane functions by stimulating the production of enzymes in the body.
Cancer and Pain Benefits
Sulforaphane is present in cruciferous vegetables. Often referred to as the anticancer compound, Sulforaphane has strong antioxidant and anti-inflammatory properties. Linked to cancer prevention, studies show Sulforaphane can also be effective at reducing instances of different types of cancer, including stomach, bladder, prostate, lung, colon, skin, and breast cancer.
According to a study on fibromyalgia patients, ascorbigen and broccoli powder “reduce pain sensitivity and improves the quality of life” for these patients. Broccoli sprouts are beneficial for a variety of reasons, including blocking pain.
Depression and Anti-Inflammatory Benefits
Many people experience major depressive disorder or seasonal depression. Cruciferous vegetables have been shown to help lessen the symptoms. In 2015, an animal study reported that sulforaphane displayed antidepressant-like properties. Therefore, Sulforaphane dampens inflammation associated with depression. Furthermore, Sulforaphane also benefits anxiety.
Dysfunctional inflammation is at the root of nearly every chronic illness and disease. If you are feeling unwell, there will most likely be inflammation in some part of your body. However, the remedy can sometimes be as simple as increasing the number of cruciferous vegetables you eat. According to a study on cruciferous vegetables and inflammation in 2016, there was “clear evidence that pre-treatment with sulforaphane completely restored the antioxidant status and prevented inflammatory responses.” Therefore, sulforaphane protected against inflammation with its antioxidant and anti-inflammatory qualities.
Due to evidence linking autism with oxidative stress, studies have been conducted with cruciferous vegetables and patients with autism. After a randomized, double-blind, placebo-controlled trial involving patients with autism and the intake of cruciferous vegetables, 65% of the participants experienced improvement. Following the trial, improvements eventually diminished. Therefore, this shows how important it is to keep up with eating sulforaphane-rich vegetables.
Tasty Meals With Cruciferous Vegetables
Looking for nutrient-rich meals that you don’t have to prepare? Z.E.N Foods offers a variety of meal plans. Additionally, most of these include cruciferous vegetables. Everything is prepared fresh and delivered to your doorstep daily! Interested? Head over to our website and pick out your perfect meal plan today.