As we transition from the crisp days of fall into the cozy embrace of winter, nature blesses us
with a bounty of seasonal vegetables that perfectly complement the changing weather. Among
these, cruciferous vegetables stand out as nutritional powerhouses that deserve a special place
on your plate. These veggies are not only delicious but also packed with nutrients that can help
you maintain your real food lifestyle during the colder months.
What Are They?
Cruciferous vegetables are true superheroes in the realm of real food, as they belong to the
brassica family. Here’s a quick look at some of these nutritional powerhouses:
• Broccoli: A versatile green vegetable packed with vitamins, minerals, and fiber.
• Cauliflower: A low-carb substitute for grains that’s perfect for a real food lifestyle.
• Kale: The ultimate leafy green with a rich vitamin and antioxidant profile.
• Brussels Sprouts: Small but mighty, these little cabbages are loaded with goodness.
• Cabbage: A staple in many dishes, providing an array of nutrients.
• Arugula: A peppery and nutrient-dense green, perfect for salads.
• Collard Greens: A Southern favorite, high in vitamins and fiber.
• Bok Choy: A unique, Asian-inspired green that’s rich in vitamins and minerals.
• Turnips: Both the greens and roots offer real food benefits.
• Radishes: Crunchy, colorful, and full of antioxidants.
Why Are They Good for You?
Cruciferous vegetables provide many health benefits for us. Being in the same family known as
brassicas, these vegetables have similar characteristics and many contain the same vitamins and
minerals. While they each have their own unique composition, as a group, the entire family of
cruciferous vegetables offer similar health benefits.
Cancer Protection – Cruciferous vegetables contain compounds known as glucosinolates that
may help protect against cancer. Research indicates that a diet rich in cruciferous vegetables
may lower the rates of some types of cancer including breast, pancreatic, prostate and colon
cancer.
Digestive Health – They are a great source of fiber, supporting a healthy gut and digestion.
Cabbage in particular, contains vitamin U. Vitamin U is not a true vitamin but instead of derivative
of the amino acid methionine which has been used to treat stomach ulcers and intestinal
permeability, or leaky gut. Vitamin U has been shown to improve digestion and strengthen the
immune system. It’s no coincidence that cold and flu season just happens to be the season for
cabbages to be harvested as well.
Anti-Inflammatory – Rich in antioxidants, they provide anti-inflammatory benefits which help
reduce inflammation in the body and can reduce the risk of cardiovascular disease.
Bone & Blood Health – They contain vitamin K which promotes bone growth and rejuvenation
and proper blood clotting.
Protect Against Birth Defects – Cruciferous veggies contain vitamin B9 (folate). Folate is
important in the formation of red blood cells and DNA. It is particularly important during
pregnancy for the development of the fetus and to prevent birth defects.
These veggies are bursting with essential nutrients such as vitamins A, C, K, and multiple B
vitamins. They also contain important minerals including potassium, calcium, iron, selenium,
copper, manganese and zinc. The cruciferous family of vegetables is an important part of a
healthy diet. Try to include one or more servings in your daily diet.
5 Ideas to Incorporate as a Snack or Meal:
Roasted Brussels Sprouts: Toss them with olive oil, garlic, and a sprinkle of sea salt, then roast
until they’re crispy and caramelized.
Kale Chips: Tear kale leaves into bite-sized pieces, coat them with olive oil, season with your
favorite spices, and bake until they’re crunchy.
Cauliflower Pizza: Create a grain-free pizza crust using cauliflower, topped with whole milk
mozzarella and your favorite toppings.
Broccoli Salad: Mix raw broccoli florets with raisins, bacon, and a creamy dressing for a tasty
side dish. Try this Bacon Broccoli Salad recipe.
Stir-Fried Bok Choy: Sauté bok choy with wild-caught shrimp, garlic, ginger, and a splash of
coconut aminos for a quick and delicious meal.
So, there you have it, my friend! The incredible world of cruciferous vegetables. Whether you’re
snacking on kale chips or enjoying a hearty broccoli salad, these veggies are a must for your real
food journey
