Cruciferous Vegetables – or Brassicas, as they are more currently called – include a wide range of vegetables you might not realize are related. A strong aroma and spicy taste, as well as their disease-fighting properties, characterize this group. They include:
Kale
Collard Greens
Mustard Greens
Watercress
Swiss Chard
Green and Red Cabbage
Chinese Cabbage
Napa Cabbage
Brussels Sprouts
Kohlrabi
Broccoli
Cauliflower
Bok Choy
Komatsuna
Tokyo Bekana
Turnip
Rutabaga
Tatsoi
Radish
Daikon
Brassicas are low in fat and sodium and are a good source of fiber, vitamins, folic acid and minerals. They are considered nutritional superstars. Brassicas also contain glucosinolates, which are the sulfur-containing phytochemicals responsible for their pungent aroma and in some cases, their spicy taste. There are studies showing that these glucosinolates could reduce the risk of many types of cancer.* In addition, the vitamin K content of these vegetables (especially in kale and collards) is responsible for their anti-inflammatory properties, and the high concentration of vitamin C, A carotenoids and manganese are the key components in their growing reputation as an antioxidant vegetable group.
* Sources cited:
van Poppel G, Verhoeven DT, Verhagen H, Goldbohm RA. Brassica vegetables and cancer prevention. Epidemiology and mechanisms. Adv Exp Med Biol. 1999;472:159-168. doi:10.1007/978-1-4757-3230-6_14