Cruciferous vegetables are some of the most nutrient-dense foods on the planet, packed with vitamins, minerals, fiber, and powerful plant compounds known as phytonutrients, that support health. However, they can cause digestive discomfort for some people, and there are concerns about their possible effects on thyroid function.
In this article, we’ll explore what makes cruciferous vegetables so nutritious, while also addressing how to maximize their benefits and minimize potential downsides.
These are varieties of cruciferous vegetables that you are likely to come across in your grocery store’s produce section:
- Broccoli
- Cauliflower
- Brussels sprouts
- Cabbage (green, red, Napa, savoy)
- Kale
- Bok choy
- Arugula
- Watercress
- Radishes
- Turnips
- Kohlrabi
- Mustard greens
- Horseradish
- Wasabi
Benefits
Cruciferous vegetables share a characteristic aroma and slightly bitter taste. That’s because they contain sulfur-containing compounds called glucosinolates. Cruciferous vegetables are also high in fiber, and they provide relatively high amounts of Vitamin C, carotenoids, and plant flavonoids. A wide range of studies have found evidence that the body uses these nutrients to regulate hormones, support operation of the immune system, and reduce inflammation and unwanted oxidation.
Potential Downsides
Cruciferous vegetables contain compounds that may interfere with the thyroid’s ability to utilize iodine. This is mainly a concern for people with hypothyroidism or iodine deficiency who consume large amounts of raw cruciferous vegetables. However, cooking significantly reduces these effects, making them safe for most.
Sometimes people experience bloating or gas after eating cruciferous vegetables. This can be a result of the high fiber content (which can generate gas), the presence of a complex sugar called raffinose that can be difficult for some to digest, and difficulty in digesting the sulfur compounds. These problems can be alleviated in a few different ways:
- Cook the vegetables to make them more digestible.
- Pair them with digestive-friendly foods, like lemon juice or ginger.
- Start with small portions and gradually increase intake. (This goes for all fibrous foods; if you consistently experience digestive discomfort with vegetables and fruits, try increasing slowly.)
How to Prepare Cruciferous Vegetables for Maximum Benefits
Chop & Let Sit Before Cooking
Chopping or crushing cruciferous vegetables, and letting them sit for 10-15 minutes before cooking activates some of the compounds that are beneficial to the body
Steam, Don’t Boil
Steaming for 3-5 minutes preserves the nutrients in these vegetables; boiling can cause nutrient loss.
Roast or Sauté
Roasting or sautéing are cooking methods that help break down fiber and reduce gas-forming compounds. (Check out our roasted cauliflower recipe!)
Bottom Line:
With so many different kinds to choose from, cruciferous vegetables can bring variety, color, texture, and flavor to your meals and, with proper preparation, be a boon to health. Enjoy!
