What are the 12 Cruciferous Vegetables?

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What are the 12 Cruciferous Vegetables?

Have you heard the buzz about what are the 12 cruciferous vegetables? and their amazing health benefits? They’re all the rage for a reason – studies show they might help fight cancer. This might leave you wondering what exactly these cruciferous veggies are and if you can grow them yourself. Well, fear not! There’s a good chance you already have one (or maybe even a bunch!) growing in your garden.

What does the Word Cruciferous Vegetables Mean?

Cruciferous vegetables are basically a fancy way of saying vegetables in the mustard family. This includes things you probably already know like broccoli, cauliflower, kale, and cabbage. The word “cruciferous” comes from the fact that the flowers of these plants have four petals that spread out in a way that kind of resembles a cross.

What are the 12 Cruciferous Vegetables?

There are many more than 12 cruciferous vegetables, but here are 12 popular ones you might enjoy incorporating into your diet:

  1. Arugula
  2. Bok choy
  3. Broccoli
  4. Brussels sprouts
  5. Cabbage
  6. Cauliflower
  7. Collard greens
  8. Kale
  9. Kohlrabi
  10. Mustard greens
  11. Radishes
  12. Watercress
Also Read : Breathe Easy Now: The Magic of Nasal Irrigation at Home

Cruciferous Vegetables List with Pictures

Some times guys you knows the names of Cruciferous Vegetables but you can’t recognize what they actually looks. so Don’t worry Here are the list of cruciferous Vegetables with Pictures so that you recognize it Easily.

  • Arugula: This peppery green is a great addition to salads, pasta dishes, and pizzas.
Arugula
  • Bok choy: This leafy green veggie has a mild flavor and cooks quickly. It’s a popular ingredient in stir-fries and soups.
Bok choy
  • Broccoli: A cruciferous vegetable powerhouse, broccoli is packed with nutrients and has a delicious flavor. You can enjoy it raw, roasted, steamed, or stir-fried.
Broccoli
  • Brussels sprouts: These miniature cabbages have a slightly bitter taste that mellows with cooking. Roasting is a great way to bring out their sweetness.
Brussels sprouts
  • Cabbage: This versatile vegetable comes in many varieties, including green cabbage, red cabbage, and Savoy cabbage. It can be used in salads, slaws, stir-fries, and soups.
Cabbage
  • Cauliflower: This mild-flavored veggie can be enjoyed raw, roasted, or steamed. It’s also a great low-carb substitute for rice or potatoes.
Cauliflower
  • Collard greens: These large, leafy greens have a strong, slightly bitter flavor. They’re often cooked with bacon or ham hocks to add some sweetness.
Collard greens
  • Kale: A trendy superfood, kale is packed with nutrients and has a tough, chewy texture. It can be enjoyed raw in salads or massaged with olive oil to soften it up.
Kale
  • Kohlrabi: This unusual-looking vegetable looks like a turnip with a bulbous stem. It has a mild, slightly sweet flavor and can be enjoyed raw, roasted, or stir-fried.
Kohlrabi
  • Mustard greens: These spicy greens have a strong flavor that can be mellowed with cooking. They’re often used in Asian cuisine.
Mustard greens
  • Radishes: These small, red, white, or purple vegetables come in many varieties, including round radishes, daikon radishes, and watermelon radishes. They can be enjoyed raw, pickled, or roasted.
Radishes
  • Watercress: This peppery green is a great source of vitamins and minerals. It can be enjoyed raw in salads or sandwiches.
Watercress

Cruciferous Vegetables Benefits

Cruciferous veggies are like little nutritional powerhouses! Here’s why they’re so good for you:

  • Cancer fighters: These veggies contain unique compounds called glucosinolates, which have been linked to a reduced risk of various cancers, like breast, lung, and colon cancer.
  • Packed with vitamins and minerals: Cruciferous vegetables are a great source of vitamins C, E, and K, along with folate and fiber. Vitamin C helps your immune system, vitamin K promotes healthy bones, and fiber keeps you feeling fuller for longer.
  • Gut health boosters: The fiber in these veggies helps keep your digestive system running smoothly and feeds the good bacteria in your gut, which is important for overall health.
  • May help prevent other chronic diseases: Studies suggest that cruciferous vegetables might also lower your risk of heart disease, diabetes, and even Alzheimer’s disease.

Who Should Not Eat Cruciferous Vegetables

Most people can enjoy cruciferous vegetables as part of a healthy diet. However, there are a couple of exceptions:

  • People with uncontrolled hypothyroidism: Cruciferous vegetables contain goitrogens, which can interfere with thyroid function. If you have an underactive thyroid (hypothyroidism) and it’s not well-controlled with medication, you might want to talk to your doctor about how much cruciferous vegetables are right for you.
  • People taking blood-thinning medications: Cruciferous vegetables are high in vitamin K, which can affect blood clotting. If you take blood-thinners like warfarin, it’s important to be consistent with your vegetable intake to avoid interfering with your medication.

F&Qs

Why are cruciferous vegetables special?

Cruciferous vegetables are like the star athletes of the vegetable world. They contain special compound called Glucosinolates.

Who should not eat cruciferous?

People with hypothyroidism or iodine deficiency.

What is the healthiest cruciferous vegetable?

Broccoli: Broccoli is a good source of vitamin C, vitamin K, and fiber. It also contains sulforaphane, a compound that has been shown to have cancer-fighting properties.

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