4 Surprising Health Benefits of Cruciferous Vegetables

Common cruciferous vegetables include cabbage, broccoli, cauliflower, Brussels sprouts, collard greens, kale, and mustard greens. Many of these vegetables taste quite similar due to the presence of some of the same natural chemicals, according to the US health website Healthline .

Kale

With abundant nutrients, cruciferous vegetables can bring the following benefits:

Reduce the risk of cancer

The fiber and many bioactive chemicals in cruciferous vegetables have been shown to help prevent cancer. Among them, vitamin C and carotenoids have been shown to have strong antioxidant properties, helping to neutralize free radicals. These free radicals are agents that damage cells and contribute to cancer.

Cruciferous vegetables also contain glucosinolates. When they enter the body, glucosinolates are broken down into isothiocyanates and indoles. Both of these compounds help reduce inflammation. In many cases, chronic inflammation is a factor that damages cells and increases the risk of cancer.

Weight loss support

Eating foods that are low in calories and keep you feeling full for longer is key to successful weight loss. Cruciferous vegetables are great for this because they are rich in fiber. Fiber is low in calories but is digested slowly, which helps you feel full longer and reduces cravings.

To ensure a healthy body, the American Heart Association recommends that adults eat 25 to 30 grams of fiber per day.

Improve gut health

Broccoli

Gut health not only affects the digestive system but also impacts immunity, contributing to the prevention of overweight, obesity, heart disease, type 2 diabetes, cancer and liver disease, according to the International Journal of Molecular Sciences.

Eating cruciferous vegetables will help improve intestinal health. This benefit is due to the rich fiber content. When fiber reaches the colon, it will be broken down and fermented by intestinal bacteria. This process creates short-chain fatty acids, which lower the pH level of the colon. A low pH will be unfavorable to harmful bacteria but stimulate the growth of beneficial bacteria.

Improve cardiovascular health

Eating too much fat can significantly increase your risk of heart disease. Instead, people should cut back on fat and eat more vegetables, including cruciferous vegetables. The fiber in vegetables can help lower blood cholesterol levels and reduce high blood pressure, which are factors that contribute to heart disease, according to Healthline.

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