Cruciferous vegetables — packed with nutrition

Vegetables and Fruits Arrangement

Content provided by www.HealthBytesNYC.com

Some people simply cannot be convinced to eat broccoli despite all its nutritional value. Fortunately, there are other cruciferous vegetables that, like broccoli, are packed with beneficial nutrients that research tells us may have the ability to fight cancer, decrease cognitive decline associated with aging and reduce inflammation in the body.

Part of the cabbage family, cruciferous vegetables include Brussels sprouts, broccoli, cauliflower, kale, cabbage, Swiss chard and collard greens, among others. Including these nutrient-packed veggies in your diet is easy, especially since they are widely available in grocery stores and green markets. Here are just a few ideas for you to try:

Cauliflower
Try oven-roasting cauliflower, which will enhance its natural sweetness. For a change of pace, seek out the antioxidant-rich purple variety or the orange cauliflower, which is rich in vitamin A. Hold the cheese sauce, though—it adds too many calories from saturated fat.

Bok Choy
Bok choy, also known as Chinese cabbage, is very low in calories and can be steamed, sautéed or stir-fried. It also is delicious raw, tossed lightly with a dressing made with rice wine or cider vinegar and a small amount of oil and reduced-sodium soy sauce. Eating the bok choy raw helps preserve the vitamin C, which is heat-sensitive.

Kale
Kale, often called a “super food” because it is packed with vitamins, minerals and antioxidants, can be steamed, sautéed or eaten raw.

Recipes and More
The American Institute for Cancer Research website is a great resource for reading about cancer-fighting foods and for delicious recipes to enjoy them.

Information provided by Michele Weisberger, Registered Dietician and Nutritionist for Cancer Supportive Services at Beth Israel Medical Center.


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