Brassica vegetables is the name given to the group of veggies that have very high amounts of vitamins and minerals. They are among the superfoods!
Nowadays, not a lot of people know about brassica vegetables. Given the fact that there is such a high level of demand when it comes to food, it is very hard to know what is good and what is not.
Fortunately for you, no matter how many inventions the scientific community introduces to the world, there are some things that will never change, one of which is the fact that our body needs brassica vegetables.
These exclusive vegetables belong to a group of foods called ‘superfoods’. The name comes from the big amount of nutrients that they have. Brassica vegetables are highly valued by nutritionists due to their impressive content of vitamins and minerals.
Likewise, they are said to be effective when treating some ailments. For example, these plants have powerful antioxidant agents, so they are perfect to prevent the flu.
Furthermore, these are very useful vegetables since it is possible to eat them entirely.
The examples of brassica vegetables
1. Arugula Leaves
Arugula has a big amount of cancer-fighting nutrients. Some of these compounds are isothiocyanates, and arugula is at the top of the list of vegetables which have these nutrients.
2. Brussels Sprouts
This vegetable is rich in glucosinolates. Opposite to arugula, this brassica vegetable has not been proven to reduce cancer risks.
Nevertheless, it has other benefits that make it useful. It has high levels of vitamins C and K. Brussels sprouts contain twice as much vitamin K as red cabbage and more vitamin C than oranges.
3. Purple Cabbage
This kind of cabbage is similar to “super-berries”. The anthocyanins that they contain make them a powerful tool for improving eye’s health. Some studies have suggested that this brassica vegetable has anti-inflammatory and antioxidant properties. It means that purple cabbage may help in preventing rheumatoid arthritis.
Kale is not a widely known vegetable. Nevertheless, it has a high nutritional value only surpassed by arugula, savoy cabbage, and a few others. Kale is also a powerful source of beta-carotene, which implies added benefits for the eyes and skin.
Broccoli is a brassica vegetable native form the eastern Mediterranean region. The most popular kind of broccoli is the green one.
Nonetheless, it is also possible to find some purple or white ones. Something that characterizes broccoli is its amount of vitamin E. This nutrient is very helpful for skin health.
Some other brassica family’s members
Bok choy (Pak-Choi), broccoﬂower, broccoli rabe (rapini), cauliﬂower, Chinese broccoli (gai-lan), Chinese cabbage or napa cabbage, collard greens, daikon radish, garden cress, horseradish, kohlrabi (German turnip), komatsuna (Japanese mustard spinach), mizuna (Japanese mustard), radish, red cabbage, romanesco, tatsoi (spinach mustard, rosette bok choy), turnip, wasabi, watercress.
Many of these brassica vegetables are unknown to most people, but you should look to introduce more of them into your diet and make your food more pro-brassica. Start looking for them now and you will probably discover a wide and wonderful range of flavors and textures.
Why is it so important to include them in our diet?
Well, so far, you have read about the benefits of brassica vegetables, but that is not all. There are other positive aspects to mention.
For instance, besides the before mentioned vitamins (E, K, A and C), which are somehow abundant in brassicas family, there are other essential compounds like folate, calcium, iron, potassium, and phosphorus.
But what really distinguishes brassica vegetables is their high level of glucosinolates. These substances are Sulphur-rich, which makes them responsible for brassica’s bitter taste.
How can I get the most out of brassica vegetables?
It is vital that you know the best ways to cook each specific brassica vegetable so that you maximize the intake of nutrients. People like to eat raw vegetables and some of us refuse to cook them due to the general belief that they could lose their properties.
Brassicas are deemed to be goitrogenic. It means that an excessive consumption may lead to thyroid issues. This type of food inhibits iodine’s metabolism, which is the core of thyroid hormones’ synthesis.
But if you boil or stir them or even cook them using a steamer, this side effect is less pronounced. Unfortunately, this second option reduces the anti-cancer properties of brassica vegetables. So it is up to you to pick the right way to cook and eat them.
Hopefully, this article has inspired you to include brassica vegetables into your daily diet! This amazing group of superfoods will do wonders to your body. The benefits are clear and long-lasting plus these veggies are very tasty!
There is a whole bunch of recipes you can try. Waste no more time and include brassica vegetables into your life if you haven’t already.
By Daniel G.