Broccoli and Other Cruciferous Vegetables

Cruciferous vegetables may have more fat-fighting and health-boosting benefits than nearly any other family of vegetables. On top of that, there are so many options from which to choose, including:

• Broccoli
• Kale
• Cauliflower
• Brussels Sprouts
• Rutabaga
• Cabbage
• Bok Choy
• Swiss Chard
• Turnips
• Arugula
• Collard Greens
• Watercress
• Radishes

Cruciferous vegetables are high in fiber, and simply put, fiber is a nutrition all-star, as it promotes satiety, a healthy digestive tract, regularity, cardiovascular health, and many other health and body composition benefits. In fact, researchers have linked low fiber intakes to increased risk for diabetes and obesity. What’s more, scientists continuously demonstrate that diets higher in fiber help with weight loss and weight management.

One unique benefit of cruciferous vegetables is their ability to fight off dietary and environmental estrogens to which you may be exposed to through soy, plastics, and pesticides via a special phytonutrient called indole-3-carbinol (I3C). Environmental estrogens have also been linked to high levels of belly fat; thus, by consuming more cruciferous vegetables you’ll be fighting off belly fat stores at the same time.

Even beyond the above two benefits, a recent study published in the renowned journal Nature Immunology discovered that specific proteins in cruciferous vegetables may play an essential role in gut health by boosting immune cell production and ultimately combating bacterial infections, chronic inflammation, and potentially even bowel cancer. What’s more, these same immune cells may also help lower food sensitivities and control obesity.

Cruciferous vegetables have also been shown through research to boast antioxidant and anti-aging properties. In fact, one study funded by the National Cancer Institute showed that participants who consumed 1 - 2 cups of cruciferous vegetables a day reduced their oxidative stress by 22% in just 3 weeks