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By Rachael Link, MS, RD

The ketogenic, or keto, diet is a very low carb, high fat eating plan on which carb intake is often restricted to less than 20–50 grams per day.

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On Valentine's Day, people celebrate all kinds of love. And chefs and foodies around the globe are showing how indulgence can often be both healthy for people and the planet. These innovators are making the case that flavorful, locally sourced plant-inspired dishes are perfect for special occasions — and also versatile for everyday mealtimes.

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Red chilies and onions for sale in Tropea, Italy. Researchers found that those in Italy who eat chilies regularly have a lower risk of death. maudanros / Moment / Getty Images

Could chili peppers have life-saving properties? A recent study suggests they might.

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By Brian Barth

Santa Barbara-based farmer, chef, and educator Michelle Aronson is an outgoing type. She's become known among for her friends for a certain party trick: "I would get to know people and on the spot come up with their spirit vegetable."

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Heirloom tomatoes at the Walnut Creek Farmers' market in California. John Morgan / CC BY 2.0

By Tracy Matsue Loeffelholz

Sometime during the spring, backyard food growers decide what kind of tomatoes to grow: heirlooms or hybrids. Hybrid varieties have had the benefit of genetic tinkering that allows for some cool traits. But these seeds must be purchased new each year from the companies that create them.

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Climate change is boxing us into a dietary corner. Research last month suggested that avoiding meat and dairy was the best thing an individual could do to reduce their ecological footprint, but now scientists predict that rising global temperatures and other changes could make vegetable and legume alternatives harder to come by.

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Large LED arrays like this are just one grow light option for indoor gardening and plants. nikkytok / Shutterstock.com

By Brian Barth

Indoor growing offers many advantages. The biggest benefits are the most obvious: garden pests can't get at your plants, and you have total control over the weather.

Yet unless you're lucky enough to have a solarium or greenhouse attached to your home, providing sufficient light to your plants will likely be an obstacle (shade-tolerant houseplants excepted). South-facing windows may provide enough light for a tray or two of seedlings, but if you want to grow vegetables, or any other sun-loving plants, to maturity, you're going to need grow lights.

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Amazon has a new frontier it's looking to tackle: your garden. The tech company recently received a patent for a new service that would let users upload photos of their vegetable gardens then receive a variety of recommendations from Amazon including recipes for the specific veggies they've planted, gardening tools they might need, and even advice on what else to plant and exactly where in your plot it should go.

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By Dan Nosowitz

On the heels of our country's very own secular harvest festival, the Center for Disease Control (CDC) released new data indicating just how few people are actually regularly eating the fruits of the harvest.

The CDC regularly publishes data on the health of the country, and, appropriately for the season, last week's ominous-sounding Morbidity and Mortality Weekly Report includes information on fruit and vegetable consumption.

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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.