WHOLESOME FAMILY VEGGIES
CRUCIFEROUS VEGGIES
I know what you are thinking, what on earth is cruciferous? It is a ‘family’ of vegetables that are part of the Brassica group, well-known for their health benefits. The name comes from Latin, meaning cross – referring to the flowers that have four petals and look a bit like a cross.
Cauliflower is part of the cruciferous family.
But who’s in the family? It’s quite a colourful one – broccoli, bok choi, cauliflower, cabbage (red and white), radishes (daikon too), kale, rocket, turnips, watercress and even wasabi. So now you see why we love this family. Daikon radishes are part of this nutrient-packed list of vegetables.
HEALTHY AND WHOLESOME
Cruciferous vegetables have many health benefits. They are quite high in fibre which can help to keep you feeling fuller for longer and keep blood sugar levels stable. Fibre also supports gut health which we know can contribute to overall health.
These veggies are relatively high in important vitamins. Some of the best sources of vitamin K are cruciferous veggies. Vitamin K helps with blood clotting and bone growth. Vitamin C is an essential vitamin for a strong immune system, healthy skin and eyes, absorbing iron and helping to heal wounds. We have all heard of oranges being the best source of vitamin C, however cruciferous veggies like broccoli, red cabbage, cauliflower and even Brussel sprouts are good sources.
Cruciferous vegetables also contain a vitamin important for forming DNA and red blood cells – vitamin B9 or folate. A main ingredient in prenatal vitamins, it is crucial for expecting mothers to reduce the chance of birth defects.
Daikon radishes are part of the cruciferous family (left). This ladybird is sitting on a broccoli flower (right), also a cruciferous veg.
CANCER-FIGHTING
A very real threat in modern life is cancer. Many research studies have been carried out to investigate the cancer-fighting properties in plant compounds known as glucosinolates. These are found in cruciferous veggies. When eaten, the are broken down to release biologically active compounds, like sulforaphane (in broccoli) and sulforaphene (in daikon radishes). These can turn on our bodies’ natural defence mechanisms, by activating a biochemical protein known as Nrf2. This regulates antioxidant proteins against free radicals, prevents oxidative damage, protection cells, tissues and organs from more damage. The activation of Nrf2 can also lower inflammation and clean up toxins in the body. This could be anything from pollution and smoke to carcinogens. Some studies have even shown that sulforaphene can inhibit development of certain cancers. See The science page for references to research.
EAT THE RAINBOW
While cruciferous veggies are hero-ed for their health properties – it is important to remember, a healthy way of eating should include a variety of foods. One way of looking at it, is to ‘eat the rainbow’, making sure your meals are always naturally colourful. The more natural colour on your plate, the more variety of nutrients.
It is easy to keep it interesting with cruciferous veg – you can enjoy it raw, shredded or chopped, like cabbage or rocket. Steam or sauté broccoli or kale and roast Brussel sprouts or cauliflower to enhance their natural flavour. The leaves (rocket and cabbage), roots (radish and turnip), even the unopened flower buds (broccoli) of cruciferous vegetables are all edible and delicious. And even more nutritious are the microgreens and the seeds – that why we have unlocked the goodness of daikon radish seeds.
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