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    Posted By
    Eileen Dutter, R.D.

    Eileen Dutter, R.D.

    Nutrition

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    Speaking of Health
    Tuesday, March 16, 2021

    Superfoods: Why you should eat cruciferous vegetables

    Topics in this Post
    • Nutrition
    • Get healthy recipes and tips
    Superfoods: Cruciferous vegetables

    When you were young, you likely heard your parents tell you: "Eat your vegetables. They are good for you." Although you might prefer to choose a more tasty selection, there is strong evidence to support your parents' rationale for encouraging you to eat them.

    For example, one particular group of vegetables known as cruciferous contains a potent phytochemical called sulforaphane. Research surrounding this phytochemical has shown it to be a powerful antioxidant and anti-inflammatory, which aids in the prevention and treatment of several types of cancer. In addition, some studies show a correlation between consuming vegetables high in this phytochemical with a reduction in depression, improved pain management, reduction in obesity and improved conditions related to cardiovascular disease.

    These superfoods include:

    • Arugula
    • Broccoli
    • Brussels sprouts
    • Cabbage
    • Cauliflower
    • Kale
    • Radishes
    • Turnips

    The calories for these powerful vegetables range from a high of 14 calories per ounce to a low of 5 calories per ounce. Consuming these types of vegetables, which are high in fiber and are nutritious, support a healthy diet and will help reduce obesity.

    Here's an easy recipe packed with several cruciferous vegetables:

    Eggroll in a bowl

    Start to finish: 10–15 minutes
    Servings: 6 (1-cup servings)

    • 1 tablespoon olive oil
    • ½ cup onion, diced
    • 1 garlic clove, minced
    • 1 chicken brat (3 ounces), chopped
    • ½ cup celery, chopped
    • ½ cup broccoli, chopped
    • ½ cup cauliflower, chopped
    • ½ cup cabbage, shredded
    • ½ cup peppers, sliced
    • ½ cup mushrooms, sliced
    • 1-10 ounce can of diced tomatoes with green chiles
    • 1 cup of chicken broth
    • 2 tablespoons balsamic vinegar

    Saute onions, garlic and chicken brat in oil. Then add the rest of the vegetables. Cover and cook until tender.

    Nutritional information per serving: Approximately 113 calories

    Find additional healthy weight resources that can help you reach your goals.

    Eileen Dutter is a dietitian in Nutrition Services in Eau Claire, Wisconsin.


    For the safety of our patients, staff and visitors, Mayo Clinic has strict masking policies in place. Anyone shown without a mask was either recorded prior to COVID-19 or recorded in a non-patient care area where social distancing and other safety protocols were followed.
    Topics in this Post
    • Nutrition
    • Get healthy recipes and tips

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