Many people avoid the cruciferous vegetables as they are generally not a kid friendly vegetable. They may have been cooked in an unappealing way, not been tasted in many years or you think they are smelly.
Now is a great time to look at these vegetables again and it is a perfect time to start planting them for the Winter harvest as its the perfect time for planting all these vegetables for the cooler months.
Cruciferous vegetables are part of the family of vegetables called Brassicas. It includes broccoli, brussel sprouts, cabbage, kale, cauliflower and bok choy. Cruciferous vegetables are rich in nutrients, including several vitamins A, C, E, and K; folate; and minerals. They also are a good source of fibre.
Cruciferous vegetables contain a group of substances known as glucosinolates, which are sulfur-containing chemicals. These chemicals are responsible for the pungent aroma and bitter flavor of cruciferous vegetables. A few studies have been done that show the active constitutents in cruciferous vegetables may reduce the incidence of some cancers and may help with improved heart health, inflammation and hormonal health.
Research has shown that these vegetables contain constituents that can help to balance the excess estrogen that may be leading to hormone symptoms such bloating, heavy painful periods, headaches and mood swings.
These vegetables are high in fibre so help with constipation, weight loss and enhance heart health. The down side of this high fibre can be the excess gas produced when fermentation of the vegetables occurs, so go slow with adding these into the diet
There has been some concern with cruciferous vegetable consumption affecting thyroid function. These vegetables contain goitrogens that can decrease thyroid function. The goitrogens are reduced if vegetables are lightly cooked and the quantity of these vegetables would have to very high to make a big difference in thyroid function. The negative effects are also decreased when Iodine levels are sufficient.
Adding these amazing foods into your diet is such a great idea especially in the cooler months when you may not be consuming as many salad vegetables. Two handfuls per day would be ideal but you can mix it up with other vegetables for added health benefits. Find some recipes that the family will love so everyone can joy them.
In health & happiness
Kirsty