The bountiful benefits of Brassica vegetables
If you're looking to take a bite out of accumulating health risks, such as cardiovascular disease, fatty liver or prediabetes, you don't have to look any further than a menu of tasty Brassica vegetables that can add nutritional oomph to every meal. Everything from mustard greens to rutabaga, Chinese cabbage, turnips, bok choy, broccoli, kohlrabi, kale, cauliflower, Brussels sprouts, and cabbage, as well as canola oil and mustard seeds, delivers these veggies' amazing health benefits.
According to a study in Horticulture Research, that's because these particular types of cruciferous vegetables deliver active compounds that battle cancer and contain vitamins (C, B9, E and K) and minerals (calcium, potassium, and selenium) that add to the antioxidant defense, promote iron absorption and improve bone health. In addition, carotenoids like lutein, found in leafy green kale, protect eye health, and purple cabbage and cauliflower help protect nerve and heart health.
One study that tracked the results of participants' diets over 13 years found that eating broccoli once to twice a week was associated with a 32% to 43% lower mortality risk. Another study, published in Nutrients, found that eating broccoli helps lower your risk of lung, gastrointestinal, gastric, pancreatic, colorectal, bladder, renal, ovarian, breast and prostate cancers.
Tip: To maximize the bioavailability of these vegetables' nutrients, steam or saute them in extra-virgin olive oil or avocado oil. And for recipes for a variety of these powerhouse vegetables, including smoothies (The Vitality Smoothie, with kale), salads (Cauliflower Veronique) and vegan main courses (Tso Good Broccoli), check out my "What to Eat When Cookbook."
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.
(c)2023 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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