By Lizzie Streit, MS, RDN, LD 

Eating all kinds of vegetables is considered healthy, but certain kinds may offer unique benefits. Cruciferous vegetables, in particular, are thought to provide numerous health-promoting compounds with benefits ranging from anti-cancer to anti-inflammatory effects. 

Incorporating more of these vegetables is a great way to boost both variety in your diet and potentially overall health. Read on to learn more about cruciferous vegetables and how to include them in your weight loss meal plan. 

Types and Benefits 

Cruciferous vegetables belong to the Brassica genus of plants. They include the following veggies: 

• Broccoli 

• Cauliflower 

• Radishes 

• Brussels sprouts 

• Bok choy 

• Turnips 

• Kale 

• Arugula 

• Cabbage 

• Collard greens 

• Rutabaga 

• Mustard greens 

• Broccoli rabe (rapini) 

• Kohlrabi 

• Watercress 

You may be familiar with the sulfur-like smell and bitter tastes that many of these vegetables have. Glucosinolates, the signature group of sulfur-containing compounds found in cruciferous vegetables, are to blame! However, they’re also responsible for their health benefits.  

During chopping, chewing, and digestion, glucosinolates turn into bioactive forms known as isothiocyanates. Isothiocyanates are thought to promote health, although the exact mechanisms through which they do so are unclear. 

Some of the benefits associated with compounds in cruciferous vegetables include reduced risks of developing certain cancers, such as breast and colorectal cancers, and improved heart health. However, most research on these connections has been from observational studies. It’s unclear how eating cruciferous vegetables exactly affects cancer development in humans and what roles consumption amounts and cooking methods play. 

Nevertheless, cruciferous vegetables are packed with nutrients. They provide dietary fiber and several vitamins and minerals, including vitamins C and K, while being low in calories. Eating more vegetables in general, including cruciferous ones, can be helpful in protecting against diseases. 

Ways to Eat Cruciferous Vegetables 

If you’re interested in trying more cruciferous vegetables, you’re in luck! There are so many delicious ways to eat them. Keep in mind that cruciferous vegetables can cause digestive discomfort in high amounts. If this happens to you, consider spreading out when you eat them and eating them cooked instead of raw. 

Here are tasty ideas for enjoying more cruciferous vegetables: 

• Try a slaw: Broccoli and cabbage make great bases for slaws. You can even find pre-shredded cabbage and broccoli slaw at most grocery stores. Add some nuts or seeds and a dressing made from extra virgin olive oil, apple cider vinegar, and Dijon mustard. 

• Roast them: Cruciferous vegetables like turnips, rutabaga, and radishes can have a bitter bite, especially when served raw. The good news is that roasting mellows their flavor and transforms them into a tasty side dish. Try roasting radishes tossed in extra virgin olive oil, dill, and lemon zest. Turnips taste great with rosemary and honey, and rutabaga is delicious roasted and then mashed with garlic. 

• Blend them into a smoothie: Try kale as a base for a smoothie made with banana, avocado, and a milk of your choice. Frozen cauliflower also tastes great in smoothies! 

• Add them to pizza: If the idea of a salad or smoothie doesn’t interest you, add cruciferous vegetables to a familiar, favorite dish like pizza. White pizza with sautéed kale, lemon zest, and sliced almonds is a fun way to mix it up. Alternatively, you can make a healthy “salad” pizza topped with raw arugula tossed in olive oil and lemon juice. 

Note from Healthy For Life Meals: Do you want to eat more cruciferous vegetables but feel crunched for time? Let us do the planning and prep for you! Our delicious menus feature many of these vegetables in meals like our Roasted Sesame Chicken and Balsamic Broccoli Salad, Crispy Quinoa Cakes on Arugula, and Veggie Burger with Brussels Sprouts Slaw. Check out our menus and order today!