Superfoods: Why you should eat 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.