Cruciferous Veggies

Cruciferous veggies are a super food group that are crucial to our body's overall health. They offer us protection from various cancers while promoting overall health benefits that are undeniable. What veggies are considered cruciferous? Vegetables like broccoli, cauliflower, brussel sprouts, cabbage, kale, and bok choy, are all cruciferous and all share similar body benefits while offering individual benefits that are important for our bodies.

WHY ARE THEY IMPORTANT? - Cruciferous veggies have been studied relentlessly for their anti cancer properties with various studies suggesting they can lower our risk of various types of cancer including lung, colon, and breast cancers. What is it about them that helps to lower our risks of developing cancer? Let's dive in to that!

• OXIDATIVE STRESS - Our body produces oxygen-free radicals which are known to promote the growth of tumours and cancer development. Several studies have shown that including cruciferous veggies into our diets daily can help to reduce these free radicals and prevent them from developing cancerous cells. Antioxidants in cruciferous vegetables fight off these free radicals and help to lower their development in our systems therefor preventing the development of cancerous growth. Most importantly, eating them raw or lightly steamed helps to protect the phytochemicals in the vegetables that fight these free radicals. With most vegetables, eating them raw is the best way to take advantage of their nutritional benefits.
• INFLAMMATION - Diets high in cruciferous vegetables and other veggies included have been known to help reduce inflammation which can lead to various ailments including type 2 diabetes, cardiovascular disease and cancers. By including more vegetables in to your diet, you fight off inflammation and protect your body in this manner.
• VITAMIN C - Almost every cruciferous vegetable provides 75% or more per serving of your daily vitamin c intake. Vitamin C is crucial to our bodies overall health helping to keep our immune systems strong to fight off illness, promotes natural energy, prevent cardiovascular problems, and protect our eyes and skin.

TIPS FOR GETTING MORE CRUCIFEROUS VEG IN YOUR DIET

BROCCOLI

• Raw is best for getting the most out of your broccoli. Enjoy it raw with some hummus and other vegetables for a healthy snack. Chop it up and add it your salads for an additional boost of nutrition. Broccoli pesto is also delicious and super easy to whip up!
• When cooked, try lightly steaming it to retain its antioxidant power. Don't hesitate to cook it though if it means you'll eat more of it. Try whipping up broccoli soup or adding it to chilis, soups, and stews. 

CAULIFLOWER

• Like broccoli, raw is best. It's delicious along with other veggies with some hummus for a protein and antioxidant rich snack. Shave it thinly to add to salads for additional crunch and nutrition. 
• When cooked, steamed is best but again, dont hesitate to cook it if you'll eat more of it this way. Cauliflower soup is delicious and it makes a great addition to chilis, soups, and stews. It's wonderful in cheesy casseroles and makes a delicious substitute for mashed potatoes. 

CABBAGE

• Green and red cabbage are super easy to include in your diet. Green cabbage is a delicious addition to soups as well as a wonderful wrap substitute for burgers or sandwiches. And hey, don't forget cabbage rolls, they're a classic and they're utterly delicious.
• Red cabbage is super easy to enjoy raw and often too. It's great on sandwiches and burgers for additional crunch and also in salads and slaws. 

BRUSSEL SPROUTS

• These are on of my favourite veggies on the planet! Although difficult to enjoy raw often, you can shave or grate them and add them to your salads for an additional boost of nutrition or try a brussel sprout slaw which is a fantastic variation of a cabbage version.
• Cooked, they are delicious steamed, roasted, and baked. They're delish roasted with a little oil, salt, pepper, and spices or baked  and finished with a cheesy sauce.

KALE

• Kale has never been one of my favourite greens but it's hard to deny the health benefits. If you marinate it in a little olive oil and lemon juice prior to eating in a salad, it makes it much more palatable. You can also chop it up small and add it to slaws and other salads.
• It's also a wonderful addition to soups. You can easily thinly slice it and include it in pastas or dishes with couscous as well. 

Eating a diet that consists of various vegetables and fruits is important but there's no denying the power of cruciferous vegetables. Try and include them into your diet at least twice a week but the more the merrier <3

HAPPY VEG