If you are someone who has recently served mustard greens, turnips or a rutabaga for a meal, good for you!  You have great taste and are benefitting from a very special botanical family called Brassica genus of plants or more commonly known as cruciferous vegetables.

Cruciferous vegetables have quietly become more commonplace on Americans dinner plates and restaurant menus.  These nutrient rich veggie varieties have a surprising amount of vital and important nutrients and are some of the most health-promoting foods you will find.  All are a good source of dietary fiber and contain vitamins C, E and K, folate, and minerals such as potassium and calcium, and several carotenoids.

The carotenoids cruciferous vegetables contain include lutein, zeaxanthin and beta-carotene.  These compounds appear to possess anticancer activity.  Brassica vegetables also contain sulfur-rich compounds known as glucosinolates which explain their characteristic bitter taste and pungent smell.  When chopped or chewed, cruciferous vegetables release an enzyme called myrosinase.  This enzyme breaks down glucosinolates into compounds such as isothiocyanates and indoles which are believed to contain anticancer properties also.

Our eyes benefit from cruciferous veggies from the lutein and zeaxanthin they contain may protect against harmful ultraviolet light from the sun.  Those same compounds also protect the eyes from free radicals which may help prevent the development of age-related macular disease in older adults.

Our risk of strokes appears to be protected from these same vegetables as they tend to lower the risk of ischemic stroke.  And whenever we injure any part of our body, our inflammatory system kicks in increasing the flow of blood and healing substances to the affected area.  Because of cruciferous vegetables rich vitamin K content, this helps to regulate the inflammatory system response.

Here is a list of vegetables that fall under the umbrella of being a cruciferous vegetable – try some today and make them a frequent of your mealtimes:

·         Arugula – Also called “rocket,” arugula is available as both a mature green and a “baby” form which have the well-known peppery taste.

·         Broccoli – Eat the stalks and florets as they are both edible.  When cooked, some of the health-promoting substances such as carotenoids are more concentrated but it can significantly reduce glucosinolates.  Minimize this loss by microwaving or steaming instead of boiling.

·         Bok choy – A native of China, bok choy means “white vegetable.”  Both the dark green leaves and white stalks of this calcium rich vegetable are edible. Typically associated with stir-fries, it can be added to salads for a crunchy texture and fresh taste.

·         Brussel sprouts – an excellent source of dietary fiber and folate, this veggie has a somewhat bitter taste which can be minimized by roasting or braising.  Add a little sweetness with a drizzle of maple syrup or sautéing in a little oil or butter.

·         Cabbage – whether cooked or eaten raw, it can also be fermented in the forms of sauerkraut or Korean kimchi, proving probiotic benefits. 

·         Cauliflower – The head of cauliflower, called a curd, holds hundreds of immature white florets attached to a single stem.  Everyone is familiar with the well-known white cauliflower but they also come in other colors from light green to purple, orange and chartreuse.

·         Kale – This nutrient-rich superstar is the king of vitamin K – 1 cup of cooked kale contains the highest amount of all foods.  Choose dark colored bunches and avoid yellow or brown leaves.

·         Mustard greens – These pungent greens are an excellent source of vitamin A, C, and K.  When eaten raw they have a strong taste so some might prefer them cooked.  Braise or saute with a little olive oil, chicken broth and garlic; toss steamed greens with a splash of sesame seed oil, salt, and pepper or add to soups.

·         Rutabaga – Bigger than a turnip, it is thought to be a result of a botanical crossing of wild cabbage and a turnip.  It can be roasted, mashed or cut into chunks to replace potatoes in soups and stews.

·         Turnips – Purchase turnips with the leaves still attached if you can, trimming the leaves off at home and using them in salads or soups.  Turnips can be used in place of potatoes and the greens in place of spinach or mustard greens.