Discover the exceptional nutritional qualities of these common and inexpensive vegetables that are often underrated.
The large family of cruciferous vegetables includes all types of cabbage: cauliflower, broccoli, red cabbage, kohlrabi, kale, Brussels sprouts, romanesco cabbage, and even radishes. These common and inexpensive vegetables are easy to cook and available all year round. They possess remarkable nutritional qualities.
Nutritional Information
Cruciferous vegetables are packed with vitamins and minerals. The amount of vitamin C in raw or al dente cabbage strengthens your immune defenses and its antioxidant effects prevent free radicals from proliferating in the body, greatly benefiting your cellular health. The flavonoid acids, carotenoids, and sulfur compounds (isothiocyanates) present in these delicious vegetables act similarly against aging by activating cell renewal. For example, broccoli contains 430 µg of beta-carotene, green cabbage contains zeaxanthin, and Brussels sprouts contain lutein. These molecules are all known to prevent the mutation of cancer cells while also limiting the risk of degenerative diseases such as Alzheimer's or AMD (age-related macular degeneration).
Cruciferous vegetables also effectively complement calcium deficits, especially in cases of dairy intolerance. They are indeed very rich in bioavailable calcium, easily mobilized by the body. There are approximately 93 mg of calcium in a 100g portion of broccoli, nearly the entire recommended daily intake. This mineral contributes to bone strengthening and helps combat hypertension. Vitamin K, also found in these vegetables, enhances this effect by participating in the bone mineralization process. Vitamin B (particularly B8 and B9) in broccoli and leafy cabbage regulates blood cholesterol levels and is very effective in combating anemia.
Cruciferous vegetables are particularly rich in soluble fibers that do not pose intolerance problems. They protect your intestinal flora and even contribute to the prevention of colon cancer risks. Women who regularly consume fiber-rich foods also notice a nearly halved risk of breast cancer in their lifetime. Regular consumption of these vegetables also relieves symptoms of hyperthyroidism, which slightly inhibit the production of thyroid hormones or "goitrogens". However, if you suffer from the opposite condition, or "hypothyroidism," you should monitor your consumption without completely eliminating these vegetables from your diet.
Storing and Cooking Cruciferous Vegetables
There are hundreds of original ways to cook cruciferous vegetables. To better digest sauerkraut, cabbage soup, and other cruciferous-based recipes, it is strongly recommended to consume your vegetables quickly after purchase and to prefer young cabbage. As they are consumed in their entirety, we advise you to choose, as much as possible, vegetables from organic farming to limit the negative impact of certain pesticides on your health.
Avoid cooking them in boiling water and prefer stir-frying to maintain their crunchiness and properties. You can also offer cauliflower as an appetizer, to be nibbled with a light sauce. The flavor of cauliflower pairs very well with spices like cinnamon and cumin. The "steamed" version of cruciferous vegetables is already well known, classic, and light, but they are also delicious in richer gratins. For more originality, you can try broccoli puree, which will please even the most reluctant. Or the "coleslaw" salad, a mixture of kale and grated carrots. Finally, if you want to experiment with new flavors, you can make kale juice and smoothies, following the example of the growing community of people aware of the numerous antioxidant benefits of this cabbage.