Beautiful brassicas

Beautiful brassicas 

The cruciferious vegetables within the plant genus brassica are some of the most nutritious of all the vegetables on offer to us. With the new guidelines suggesting we need to be eating 10 fruit and vegetables a day, we are going to be hard pushed to actually squeeze that amount of food into our diets on top of fats, carbohydrates and proteins. So when it comes to choosing which vegetables you need most in your diet, this group are your most health beneficial.

Most common to us and widely used are..

• Bok choy  
• Broccoli 
• Brussels sprouts
• Cabbage 
• Cauliflower 
• Collard greens
• Horseradish
• Kale  
• Radishes

Cruciferous vegetables are rich in nutrients, including several carotenoids (beta-carotene, lutein, zeaxanthin); vitamins C, A, and K; folate; and minerals. They also are a good fiber source.  

They also contain sulphur containing chemicals called glucosinolates. Although glucosinolates themselves have limited bioavailability, their metabolites, such as isothiocyanates, appear to be potent cancer fighters. These metabolites have been found to induce Phase II enzymes, beneficial enzymes that can help neutralize cancer-causing substances, and to stimulate apoptosis (self-destruction) in human tumors. 

Studies in animals and cells grown within laboratories have shown that these molecules can help protect cells from DNA damage, they have antiviral and anti bacterial effects alongside their anti inflammatory actions. 

Kale has a strong bile acid binding activity, helping to lower cholesterol levels. 

High levels of vitamin K in these vegetables help protect your cardiovascular system. Vitamin A is a potent anti oxidant helping fight free radicals alongside vitamin C that has both antioxidant and cardiovascular protective qualities. 

When cooking your brassicas be careful not to over boil as this can damage the glucosinolates and vitamins, stir frying, roasting and steaming are the best way to preserve these. 

Try new and inventive ways of getting your daily fix. We love roasted spiced cauliflower florets, broccoli with toasted hazelnuts and chilli butter, salt and cinnamon kale crisps, Asian cabbage slaw and oven roasted sprouts with Parmesan and garlic.