Quantcast

5 of the Most Nutritious Vegetables on the Planet

Popular

By Maggie McCracken

Kale, cabbage, broccoli, brussels sprouts and cauliflower may all look different, but they're actually remarkably similar. These five veggies are all part of the Cruciferae family. We laymen commonly refer to them as cruciferous vegetables. In addition to being closely related, these five vegetables also have something else in common: They're some of the most nutritious vegetables on the planet.

We're not saying you shouldn't ever deviate away from the cruciferous family, but really, these five vegetables can fulfill a lot of your nutritional needs. Here are a few of the health benefits of cruciferous vegetables and some advice on how you can best prepare them at home.

Vitamins

First off, few vegetables are packed with as many different nutrients as cruciferous vegetables. They're rich in vitamins A, C and K, as well as the B-vitamin group, including the ever-important folic acid.

According to the University of Maryland Medical Center, vitamin A is super important for hair, skin and nail health, which makes cruciferous vegetables not only good for our bodies, but also our beauty routines. Vitamin A is also important for eyesight and is an important nutrient for pregnant and breastfeeding mothers.

Vitamin C, of course, strengthens the immune system and vitamin K is important for blood clotting function. Meanwhile, the hugely important nutrient folic acid (a B-group vitamin) is beneficial for healthy pregnancies. It's so important, in fact, that the Center for Disease Control recommends that all women of childbearing age consume 400 micrograms of folic acid daily to prevent potential birth defects.

Phytonutrients

Phytonutrients are a group of nutrients that can only be found in plants, hence their title, phtyo- (Greek for "plant") nutrients. The phytonutrient group glucosinolates is prevalent in cruciferous vegetables. In fact, according to World's Healthiest Foods, we simply can't get enough glucosinolates in our diet without consuming these kinds of veggies.

This is crucial because these phytonutrients play an important role in cancer prevention.

"Once converted into other molecules called isothiocyanates, the glucosinolates have an eye-opening track record in lowering the risk of certain cancers," World's Healthiest Foods states.

Calcium

We already know that calcium is important for bone health, but did you know that you can actually get plenty of calcium from cruciferous vegetables such as broccoli and kale? They may actually be preferable to dairy as a calcium source, because they are absorbed better, are paired with vitamin K (important for calcium absorption) and don't have the negative health effects of dairy.

Fiber

Finally, like all plant foods, cruciferous vegetables contain tons of fiber, which is great for our bodies. Fiber moves through the digestive tract, clearing the intestines, promoting regular bowel movements and increasing nutrient absorption. In fact, adequate fiber intake may just be the most important component in a weight loss program, according to Harvard University Researchers.

How to Prepare Cruciferous Vegetables

When it comes to broccoli, kale, cauliflower, brussels sprouts and cabbage, the rawer you can eat your veggies, the better. World's Healthiest Foods points out that the fresher your veggies are, the more likely they will be to have active enzymes, which contribute to vitamin and phytonutrient content.

To eat your broccoli raw, simply dip it in a tasty vegetable dip (ranch is a classic) and munch on it as a snack. You can also pick up raw broccoli cole slaw that makes for a great addition to salads.

Speaking of salads, use kale as one of your leafy greens in salad preparation. This will ensure you get the biggest bang for your buck in terms of nutrients. Cabbage is similar in its palatability on top of salads and in cole slaws.

Cauliflower and Brussels sprouts are difficult ones to eat raw due to their harder textures and bitter tastes. A great trick is to throw them in your food processor and grind them until they are a fine, grain-like texture. Then you can sprinkle them over salads or soups.

If none of these options sound appealing, don't worry—eating your cruciferous vegetables cooked will still give you a healthy dose of important nutrients.

"Recent research shows a definite dietary place for cruciferous vegetables in both raw and cooked form," asserts World's Healthiest Foods.

This article was reposted with permission from our media associate Care2.

EcoWatch Daily Newsletter

Milk made from almonds, oats and coconut are among the healthiest alternatives to cow's milk. triocean / iStock / Getty Images Plus

Dairy aisles have exploded with milk and milk alternative options over the past few years, and choosing the healthiest milk isn't just about the fat content.

Whether you're looking beyond cow's milk for health reasons or dietary preferences or simply want to experiment with different options, you may wonder which type of milk is healthiest for you.

Read More Show Less
Greta Thunberg stands aboard the catamaran La Vagabonde as she sets sail to Europe in Hampton, Virginia, on Nov. 13. NICHOLAS KAMM / AFP via Getty Images

Greta Thunberg, the teenage climate activist whose weekly school strikes have spurred global demonstrations, has cut short her tour of the Americas and set sail for Europe to attend COP25 in Madrid next month, as The New York Times reported.

Read More Show Less
Sponsored
The Lake Delhi Dam in Iowa failed in 2010. VCU Capital News Service / Josh deBerge / FEMA

At least 1,688 dams across the U.S. are in such a hazardous condition that, if they fail, could force life-threatening floods on nearby homes, businesses, infrastructure or entire communities, according to an in-depth analysis of public records conducted by the the Associated Press.

Read More Show Less

By Sabrina Kessler

Far-reaching allegations about how a climate-sinning American multinational could shamelessly lie to the public about its wrongdoing mobilized a small group of New York students on a cold November morning. They stood in front of New York's Supreme Court last week to follow the unprecedented lawsuit against ExxonMobil.

Read More Show Less

By Alex Robinson

Leah Garcés used to hate poultry farmers.

The animal rights activist, who opposes factory farming, had an adversarial relationship with chicken farmers until around five years ago, when she sat down to listen to one. She met a poultry farmer called Craig Watts in rural North Carolina and learned that the problems stemming from factory farming extended beyond animal cruelty.

Read More Show Less
Sponsored
People navigate snow-covered sidewalks in the Humboldt Park neighborhood on Nov. 11 in Chicago. Scott Olson / Getty Images

Temperatures plunged rapidly across the U.S. this week and around 70 percent of the population is expected to experience temperatures around freezing Wednesday.

Read More Show Less
A general view of the flooded St. Mark's Square after an exceptional overnight "Alta Acqua" high tide water level, on Nov. 13 in Venice. MARCO BERTORELLO / AFP / Getty Images

Two people have died as Venice has been inundated by the worst flooding it has seen in more than 50 years, The Guardian reported Wednesday.

Read More Show Less
Supply boats beside Aberdeen Wind Farm on Aug. 4, 2018. Rab / CC BY 2.0

President Donald Trump doesn't like wind turbines.

In April, he claimed they caused cancer, and he sued to stop an offshore wind farm that was scheduled to go up near land he had purchased for a golf course in Aberdeenshire in Scotland. He lost that fight, and now the Trump Organization has agreed to pay the Scottish government $290,000 to cover its legal fees, The Washington Post reported Tuesday.

Read More Show Less