What Are Cruciferous Veggies, and How Do They Promote Health?
Whoever said “Let food be thy medicine” was probably thinking of cruciferous vegetables. That’s the sprawling family of nutrient-packed greens and crunchy veggies known for their slightly peppery bite. Broccoli is probably the most famous of the bunch. And cruciferous veggies have a well-earned reputation for being some of the healthiest foods on the planet.
“These amazing veggies are packed with powerful antioxidants and have anti-inflammatory properties, which bring countless benefits for your health,” says Kathy Levin, RDN, CDCES, the owner of Nutritiously Simple, based in Springfield, Illinois.
Below, we take a closer look at why these vegetables are so powerful and how to incorporate them into your meals.
Cruciferous vegetables belong to the Brassicaceae family, a group of plants known for their distinctive cross-shaped flowers. One thing that really sets them apart from other vegetables is their high concentration of glucosinolates. These are natural compounds that, when broken down, produce bioactive substances known for their health benefits.
“They’re excellent sources of various vitamins, minerals, fiber, and disease-fighting phytochemicals, all important components we need daily to improve our health,” says Cheryl Mussatto, RD, the owner of Eat Well to Be Well RD, based in Osage City, Kansas.
This whole family of vegetables is also rich in fiber, vitamins C and K, and various antioxidants, supercharging their health-enhancing properties.
Cruciferous vegetables come in many forms, offering a variety of flavors and textures. They're so versatile they play a role in food cultures all over the world and have an endless list of culinary uses. These vegetables can be enjoyed raw or cooked, making them easy to add to most diets.
Cruciferous vegetables offer a wide range of health benefits, thanks to their unique combination of nutrients and plant compounds. For example, they contain sulforaphane and indole-3-carbinol, which have been linked to a range of health perks. They may help protect cells, support hormone balance, and reduce the risk of chronic disease, among other benefits.
Here’s how these veggies support overall well-being.
Cruciferous Veggies May Improve Heart Health
Studies suggest that eating more of these veggies is linked to a lower risk of death from heart disease and other causes. Their heart-protective effects may come from isothiocyanates, compounds that reduce inflammation and oxidative stress.
“The sulforaphane in cruciferous vegetables also benefits heart health,” says Levin. “It’s been shown to reduce LDL or ‘bad’ cholesterol.”
In one recent, small study with nine participants, sulforaphane supplementation led to a 12 percent reduction in LDL cholesterol levels after 6 weeks and a 24 percent reduction after 12 weeks, compared with a minimal change in the placebo group.
Increased intake of cruciferous vegetables also gives heart health a boost by lowering blood pressure, according to one small study with 18 participants, and by combating atherosclerosis, per another study.
Cruciferous Veggies May Reduce Cancer Risk
Sulforaphane is a multitasking compound. It also plays a role in cancer risk. How? “It helps inhibit the growth of cancer cells,” says Levin. Indole-3-carbinol (I3C) is another compound found in this family of vegetables that’s been shown to activate tumor suppressor genes, which can prevent tumor growth.
Cruciferous vegetables are rich in several carotenoids (beta-carotene, lutein, and zeaxanthin), flavonoids, anthocyanins, and coumarins, all of which also contribute their own anti-cancer properties.
Cruciferous Veggies May Help With Gut Health
Just 9 percent of women and 5 percent of men get the amount of dietary fiber they need on a daily basis. Cruciferous vegetables may help close that gap.
They’re packed with soluble and insoluble fiber, which shore up your gut health by feeding all those beneficial bacteria that live there. That also helps increase the diversity of your gut microbiome and keep your digestion in order.
Cruciferous Veggies May Help With Brain Health
Want to keep your brain sharp? Pass the broccoli! Cruciferous vegetables contain compounds, such as indole-3-carbinol and diindolylmethane, that help protect your brain because they’re both antioxidant and anti-inflammatory.
Many cruciferous vegetables are also rich in vitamin E and K, beta-carotene, and folate. Vitamin E helps safeguard your cells (including your brain cells) from free radicals, which may prevent or delay cognitive decline. Vitamin K, on the other hand, has been shown to boost memory. Beta-carotene may also slow cognitive decline.
Cruciferous Veggies May Support Weight Management
Like most other veggies, cruciferous vegetables are low in calories. That means you can eat a lot of them without overshooting your daily calorie goals. They’re also high in fiber, which helps with weight management by helping you feel full longer after a meal, Mussatto explains.
Though there’s limited human research that looks specifically at cruciferous vegetables and weight, research suggests that combining more vegetable consumption with caloric restriction may help people reach and maintain a healthy weight.
Cruciferous vegetables are incredibly versatile and can be enjoyed in so many ways it’s hard to get bored of consuming them. Think: shaved raw in salads and slaws; roasted for a rich, caramelized flavor; or blended into a hearty soups. Whether stir-fried, steamed, or pickled, these vegetables add variety and health benefits to any meal.
Incorporating cruciferous vegetables into your meals can be simple and fun with a mix of preparation methods and flavor pairings.
Go for Variety
“Each type of cruciferous vegetable offers a different nutrient profile,” says Levin. To maximize the benefits, eat as many different ones as possible.
Add Mustard
“Adding powdered brown mustard to cooked cruciferous veggies can also enhance their health benefits,” says Mussatto. How? It makes the sulforaphane more bioavailable. In other words, the mustard makes it easier for the body to absorb, circulate, and use the sulforaphane more effectively, according to one small study with 12 healthy adults.
Avoid Overcooking
“It can destroy some of the beneficial compounds,” says Levin. Plus it can lead to a flavor and texture that doesn’t exactly inspire you to eat more of them.
Roast Them
If you think you don’t love broccoli or cabbage, Levin suggests you try roasting them in a hot oven. “It’s a great method because it caramelizes the vegetables, enhancing their flavor,” she says.
Eat Them Raw
“Shredding Brussels sprouts for a salad or using red cabbage as a crunchy alternative to chips can make cruciferous vegetables more appealing,” Levin notes.
Use Them Instead of Chips
“They’re great with hummus or a dip made from Greek yogurt,” says Mussatto.
Buy Them Frozen
Fresh vegetables are great, but it’s hard to beat the frozen kind for convenience — or nutrition. “They’re flash-frozen at peak ripeness. This helps preserve their nutrients,” says Levin.
While cruciferous vegetables are generally safe and highly beneficial, some people may need to consume them in moderation, such as those who experience:
Iodine Absorption in Hypothyroidism “Individuals with hypothyroidism should be cautious, as large amounts of raw cruciferous vegetables can interfere with iodine absorption,” says Levin.
Medication Interactions High amounts of vitamin K in some cruciferous vegetables may affect blood-thinning medications, so it’s best to consult a healthcare provider if you’re taking them.
Gas and Bloating The fiber and sulfur-containing compounds in these vegetables can cause gastrointestinal symptoms like these for some people.
Cruciferous vegetables are rich in fiber, vitamins, and plant compounds that may support heart health, digestion, and disease prevention.
There are many easy ways to add them to your diet, from raw salads to roasted sides and blended soups.
While cruciferous veggies are generally beneficial, people with thyroid concerns or digestive sensitivities may need to moderate their intake.
