Benefits of Cruciferous Veggies

If there's one thing everyone in the highly compartmentalized field of nutrition agrees upon, it’s the health benefits of cruciferous vegetables.

The vegan community agrees with the Paleo community. The low-fat crowd agrees with the low-carb crowd. Even the US government and the American Cancer Society are decidedly on board. Why then are cruciferous vegetables nowhere to be seen on the list of America’s most consumed vegetables? 

Before we go any further, let’s define our terms. Cruciferous vegetables are members of the brassica genus and include the following:

•Arugula (n/a)          •Collard greens, 0.10

•Bok choy (n/a)      •Kale, 0.05

•Broccoli, 4.09        •Kohlrabi (n/a)

•Brussels sprouts, 0.22   •Mustard greens, 0.08

•Cabbage, 3.32     •Radish, 0.14

•Cauliflower, 0.44•Rutabaga (n/a)

•Chinese cabbage (n/a)  •Turnip (n/a)

The numbers after each vegetable indicate per capita annual US consumption in pounds. In general, US vegetable consumption is disturbingly low, but especially with respect to cruciferous vegetables. On average, we eat only four pounds of broccoli for an entire year, three pound of cabbage, and a pittance of the rest. Really?! The real story here is the conspicuous absence of cruciferous vegetables.

The US, and indeed the entire world, is plagued by obesity, a problem that continues to escalate. A recent study published by The Lancet found that more obese people live in the US than in any other nation, including China, which has quadruple the population. Roughly one third of US adults are obese, which means unhealthy foods are displacing nutritional powerhouses, like cruciferous vegetables. The obesity problem is multifaceted and complex, and there are no simple solutions, but as we become more serious about health, both nationally and individually, cruciferous vegetables should feature more prominently on our plates. 

Cruciferous vegetables are exceptionally rich in vitamin A carotenoids, vitamin C, folic acid, and fiber. They also contain glucosinolates, unique sulfur-containing compounds from which they derive their pungent aromas and bitter tastes. Glucosinolates break down into various biologically active compounds, including indoles and isothiocyanates, which many researchers believe inhibit cancer. These compounds are thought to help the body eliminate carcinogens before they can damage DNA. The National Cancer Institute is cautious about calling cruciferous vegetables anti-carcinogenic, but they do say that higher vegetable consumption “in general may protect against some diseases, including some types of cancer.”

What’s the best way to cook cruciferous vegetables? In general, steaming is best. Glucosinolates are water-soluble, which means they can leach during cooking. A 2007 study demonstrated significant glucosinolate losses for boiled cruciferous vegetables, but not for steamed or stir-fried. Most of the losses for the boiled vegetables could be detected in the cooking water. I’m most fond of steaming cruciferous vegetables and tossing them with olive oil or butter, post-cooking. I also typically add a squeeze of lemon, salt and pepper, and sometimes a pinch of cumin. 

~Thanks to Christopher Clark