Cruciferous Vegetables: Cruciferous Definition And The List Of Cruciferous Vegetables


By: Heather Rhoades

The cruciferous family of vegetables have generated a lot of interest in the health world due to their cancer fighting compounds. This leads many gardeners to wonder what cruciferous vegetables are and if they can grow them in their garden. Good news! You probably already grow at least one (and likely several) types of cruciferous veggies.

What are Cruciferous Vegetables?

Broadly, cruciferous vegetables belong to the Cruciferae family, which mostly contains the Brassica genus, but does include a few other genuses. In general, cruciferous vegetables are cool weather vegetables and have flowers that have four petals so that they resemble a cross.

In most cases, the leaves or flower buds of cruciferous vegetables are eaten, but there are a few where either the roots or seeds are also eaten.

Because these vegetables belong to the same family, they tend to be susceptible to the same diseases and pests. Cruciferous vegetable diseases can include:

  • Anthracnose
  • Bacterial leaf spot
  • Black leaf spot
  • Black rot
  • Downy mildew
  • Peppery leaf spot
  • Root-knot
  • White spot fungus
  • White rust

Cruciferous vegetable pests can include:

  • Aphids
  • Beet armyworm
  • Cabbage looper
  • Cabbage maggot
  • Corn earworm
  • Cross-striped cabbageworm
  • Cutworms
  • Diamondback moth
  • Flea beetles
  • Imported cabbageworm
  • Nematodes (which cause root-knot)

Because the cruciferous family of vegetables are susceptible to the same diseases and pests, it’s best to make sure that you rotate the location of all cruciferous vegetables in your garden each year. In other words, don’t plant a cruciferous vegetable where a cruciferous vegetable was planted last year. This will help to protect them from diseases and pests that can overwinter in the soil.

Complete List of Cruciferous Vegetables

Below you will find a list of cruciferous vegetables. While you may not have heard the term cruciferous vegetable before, it’s likely that you have grown many of them in your garden. They include:

  • Arugula
  • Bok choy
  • Broccoli
  • Broccoli rabe
  • Broccoli romanesco
  • Brussel sprouts
  • Cabbage
  • Cauliflower
  • Chinese broccoli
  • Chinese cabbage
  • Collard greens
  • Daikon
  • Garden cress
  • Horseradish
  • Kale
  • Kohlrabi
  • Komatsuna
  • Land cress
  • Mizuna
  • Mustard – seeds and leaves
  • Radish
  • Rutabaga
  • Tatsoi
  • Turnips – root and greens
  • Wasabi
  • Watercress

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What Are Cruciferous Vegetables — and Why Are They So Good for You?

A few years ago a patient came into my office complaining of migraines. He said, “You might think I’m crazy, doc, but I get headaches when I eat certain vegetables.”

Which ones? He couldn’t be sure. Sometimes salads gave him a headache, usually in restaurants. Cole slaw gave him a headache no matter where he ate it. The list seemed completely random and included Brussels sprouts, watercress, broccoli and radishes.

“I grinned like an amateur holding a royal flush,” says internal medicine specialist Roxeanne Sukol, MD, MS. “The patient was naming only cruciferous vegetables.”


What’s the big deal about cruciferous veggies?

It’s true. Cruciferous vegetables have health benefits you won’t find anywhere else.

First, let’s review. What vegetables are we talking about here?

  • Broccoli
  • Kale
  • Brussels sprouts
  • Swiss chard
  • Cauliflower
  • Mustard greens
  • Radish
  • Turnip

These all belong to the Brassicaceae family, a class of vegetable that has been around for thousands of years.

Cruciferous vegetables have indisputable importance to our health, well-established by years of research:

  1. They contain cancer-fighting compounds. These veggies are rich in antioxidants that neutralize free radicals. They also contain compounds like glucosinolates and indole-3-carbinol that ward off cancer.
  2. They reduce inflammation. In a 2014 study published in the Journal of the Academy of Nutrition and Dietetics, a higher intake of cruciferous vegetables was associated with up to a 25 percent reduction in markers of inflammation among 1,005 women.
  3. They regulate blood sugar. The fiber in these veggies slows the absorption of sugar into the bloodstream and prevents spikes and crashes in blood sugar.
  4. A 2016 study with 306,723 participants linked a significantly lower risk of type 2 diabetes with a higher intake of cruciferous vegetables.
  5. They support cognitive function. A recent study at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University found that people who ate about one-and-a-half servings of green leafy vegetables such as kale per day had the cognitive functioning of people about eleven years younger, who ate no leafy greens.


10 Healthy Cruciferous Vegetables Superfoods

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Here are 10 healthy cruciferous vegetables..
DISCLAIMER: This video is for educational and informational purposes only. While we have tried to ensure that the information is sound and accurate, we cannot guarantee its accuracy. The information in this video should not be substituted for professional medical advice and opinions. If you are experiencing any ailments, serious or otherwise, always seek professional medical treatment and advice.

Video taken from the channel: Foods4Health


Cruciferous Vegetables List

If you want to improve nutritional value of your meals, don't forget to include cruciferous vegetables in your diet. Following article gives an in-depth list of these vegetables.

If you want to improve nutritional value of your meals, don’t forget to include cruciferous vegetables in your diet. Following article gives an in-depth list of these vegetables.

Did You Know?

Apart from being high in vitamins and minerals, cruciferous vegetables display cancer fighting and immune-boosting properties.

Vegetables are basically plant-based foods but what distinguishes cruciferous vegetables from others are their flowers. Take a close look at the cruciferous vegetable plants and you will find that they have cross or crucifer shaped flowers. These vegetables belong to the plant family of Cruciferae and are considered to be healthy foods, thanks to their high nutritional value.

Cruciferous Vegetables List

  • Broccoli
  • Spinach
  • Brussels sprouts
  • Cauliflower
  • Collard greens
  • Mustard greens
  • Turnips
  • Wild Broccoli
  • Broccoli romanesco
  • Horseradish
  • Cabbage
  • Kale
  • Radishes
  • Ethiopian Mustard
  • Rapeseed
  • Watercress
  • Daikon
  • Arugula
  • Land cress
  • Bok choy
  • Komatsuna
  • Garden cress
  • Kohlrabi
  • Chard
  • Rutabaga
  • Mizuna
  • Wasabi
  • Chinese Cabbage
  • Broccoflower
  • Being a good source of fiber, cruciferous vegetables promote healthy bowel movement.
  • These vegetables also help in ensuring healthy hormonal balance. The breakdown of the hormone estrogen (predominantly found in women and promotes development of female sex characteristics) is essential to regulate hormone levels. Studies show that cruciferous vegetables contribute in maintaining normal estrogen metabolism.
  • Consuming these vegetables on a daily basis makes the body more alkaline and reduce the oxidative stress.

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Caution
An important constituent of cruciferous vegetables is goitrogens, substances that are notorious for lowering thyroid function. Goitrogens stimulate development of goiter, a condition in which the thyroid gland becomes abnormally large. Animal studies also indicate that too much consumption of cruciferous vegetables, reduces production of thyroid hormones. So, one should avoid eating raw cruciferous vegetables in excess. Also, people suffering from hypothyroidism are advised to minimize the intake of cruciferous vegetables and should talk to a doctor to know how much of these can be consumed daily to prevent the onset of thyroid problems. One of the best ways to nullify the effect of goitrogens is to cook these vegetables for a slightly longer time. Avoid overcooking as the vegetables lose their nutritional value.

It is also observed that oxalic acid found in cruciferous vegetables may reduce your capacity to absorb calcium. This unabsorbed material that binds with oxalic acid, may harden to form kidney stones. Also, the likelihood of oxalate stone formation increases with regular consumption of cruciferous vegetables. However, this can be always avoided by eating steam cooked vegetable. Steaming and even boiling minimizes the amount of oxalic acid present in these vegetables. For instance, cooking spinach in boiling water for just a minute is enough to get rid of oxalic acid. The oxalic acid usually gets accumulated in the water that is used while cooking. So, make sure to discard water immediately after cooking. All in all, it would not be wrong to conclude that lightly cooking the vegetable is a healthier option than consuming it in raw form.

Non-Cruciferous Vegetables

As thyroid problems and intake of cruciferous vegetables are related, quite a few thyroid patients would want to know about non cruciferous vegetables. These vegetables are also considered to be excellent sources of minerals and vitamins and more importantly, they do not damage the thyroid function. Carrots, green pepper, asparagus, green onions, sweet potato and tomatoes are non cruciferous and can go a long way in keeping good health.

This was all about cruciferous vegetables. On the whole, those looking for a good diet should include at least a few cruciferous vegetables in their daily meals. However,make sure you consume them in moderation so as to keep the thyroid function normal.


Cruciferous vegetables list

What are cruciferous vegetables? The name of this plant family is really Brassicaceae, so you may also hear them referred to as brassicas. The nickname crucifer comes from the Latin word for “cross-bearing”, because the plants have flowers with four petals that look like a cross. What are the veggies in this family? Here’s a list of cruciferous vegetables (click here or scroll down for recipes!):

  • Arugula
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Collard greens
  • Daikon
  • Horseradish
  • Kale
  • Kohlrabi
  • Mustard seeds and greens
  • Radish
  • Rutabaga
  • Turnip
  • Watercress


Other vegetables have benefits, too

While the Brassicaceae family have become all-stars, there are plenty of non-cruciferous vegetables that have similar and different benefits for your health:

The B vitamins and antioxidants in asparagus have been shown to fight 18 strains of bacteria.

The carotenoids in carrots protect your vision, guard against stroke and improve memory.

And celery helps control migraines, prevent urinary tract infections and boost the immune system.


Watch the video: How To Prepare and Cook Cruciferous Vegetables Part 1


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