2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Cruciferous vegetables are a storehouse of microelements and vitamins. The question is which vegetables belong to the cruciferous family and what are their benefits.
Cruciferous vegetables are leafy herbaceous plants that get their name because of the similarity of color with the cross. The inflorescence itself has four petals, which looks like a cross.
To preserve their useful properties, you can choose steaming (for 5-10 minutes), light blanching (3-5 minutes) and baking (10-15 minutes).
What are cruciferous vegetables you can see in the following lines:
Cabbage, horseradish, broccoli, spring rape, kale, Romanesco broccoli, turnips, cauliflower, beets, asparagus, radishes, alabaster, watercress, curly mustard, Chinese cabbage, spinach, turnips, Brussels sprouts, arugula, wasabi.
Cruciferous vegetables are known for their huge amount of minerals, fiber, sugars, phytonutrients, vitamins and organic acids. Vitamin C reacts with iron and has a positive effect on joints. In addition, it is the predominant element in the composition of collagen, which is necessary for the skeletal system and skeleton.
Spinach, broccoli, cauliflower and turnips are the richest in ascorbic acid. Vitamin C is especially important for women of age when bone density needs to be monitored. Horseradish has 5 times more ascorbic acid than lemon and orange. Only ripe Bulgarian pepper is before horseradish, in terms of the content of this vitamin.
All types of cabbage contain vitamin K. It is extremely important for the proper process of blood clotting. In the absence of vitamin K, bruising or sudden bleeding of the gums and nose constantly occur.
Leafy vegetables are a rich source of B vitamins. They are indispensable for cellular metabolism, proper functioning of the nervous system, digestion and help stabilize sugar. Insomnia, difficulty breathing, premature skin aging - ailments that can be associated with vitamin B deficiency.
Dietary fiber is an integral part of longevity. They are not assimilated and are excreted unchanged. Proper digestion without fiber is impossible. Fiber regulates the movement of food and the natural processes of the gastrointestinal tract. Thanks to dietary fiber cruciferous vegetables equalize blood sugar and reduce the feeling of hunger.
Broccoli is considered the absolute leader in terms of usefulness in cruciferous vegetables. It contains components that can minimize the likelihood of cancer of the prostate, breast and female organs. Other vegetables from the cabbage family boast the same characteristics: kale, Brussels sprouts and watercress.
The substance isothiocyanate is found in the shoots of broccoli. Laboratory experiments on animals have shown that the more broccoli is eaten, the lower the risk of bladder cancer.
Broccoli is a fighter with breast cancer. However, it is important to know that cooked vegetables from the cabbage family may have a lower concentration than isothiocyanate. Therefore, in order to take preventive measures against carcinogens, vegetables should be eaten raw.
Proven qualities of lettuce and white radish reduce the likelihood of breast cancer in women over 50 years. At this age there is a higher risk of hearing this diagnosis, but to prevent it, consume at least 1 glass cruciferous vegetables and this risk will be significantly reduced. Here is the place to mention white radish, in which compared to lettuce, there is 15 times more isothiocyanate.
All types of cabbage will help in the fight against bowel cancer: white cabbage, cauliflower, broccoli, Brussels sprouts. To prevent prostate cancer, you need to get cauliflower and consume it at least 4-5 times a week.
Horseradish, mustard, wasabi and radish have pronounced bactericidal properties. The juice of these crucifers is used to gargle the tonsils in viral diseases and sore throats. Substances that prevent the reproduction of harmful microorganisms associated with caries have been found in horseradish and radishes. The phytoncides in these vegetables are volatile and kill bacteria in the air.
It is worth remembering that heat treatment destroys most vitamins. That is why it is better to cook the vegetables for no more than 5 minutes or to steam them. Only then can you preserve the full nutritional value of the products.
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