proper balanced diet

    A PROPER BALANCED DIET INCLUDES CRUCIFEROUS VEGETABLES

    A PROPER BALANCED DIET INCLUDES CRUCIFEROUS VEGETABLES 1024 1024 Delphine Remy | Holistic Nutrition & Eating Psychology Coach

    POP QUIZ!
    What do broccoli, cauliflower, Brussels sprouts, cabbage and kale have in common?

    A. They are vegetables.
    B. They contain phytochemicals, vitamins and minerals.
    C. They are rich in fiber.
    D. All of the above.

    ANSWER
    D. All of the above.

    Vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage and kale are all part of the cruciferous family and these vegetables are essential to a proper balanced diet.

    WHOSE ON THE LIST?
    ✓ Arugula
    ✓ Bok Choy
    ✓ Broccoli
    ✓ Brussel Sprouts
    ✓ Cabbage
    ✓ Cauliflower
    ✓ Collard Greens
    ✓ Kale
    ✓ Kohlrabi
    ✓ Mustard greens
    ✓ Radish
    ✓ Rutabaga
    ✓ Turnip
    ✓ Watercress

    …and now why are they so important?

    One of the main reasons cruciferous vegetables play such an important role in a maintaining a proper balanced diet is because they are rich in cancer preventing agents called glucosinolates. The National Cancer Institute dubbed glucosinolates the secret weapon against cancer because of its sulfuric powerhouse chemicals that break down during the digestive process into active compounds that prevent cancer cells from growing. The active compounds work hand in hand with your liver to produce enzymes that detox your DNA from free-radical attacks. Glucosinolates also have anti-inflammatory properties, prevent tumor formation and metastasis and reprogram cancer cells to die off.

    CANCER RESEARCH : IT’S IN THE DATA
    A review of research published in 1996 in the Journal of the American Dietetic Association showed that 70% or more of the studies found a direct link between cruciferous vegetables and the protection against cancerous cells.  

    Another study published in the Journal Cancer, Epidemiology, Biomarkers & Prevention that same year concluded that the consumption of cruciferous vegetables indicated a decreased risk of both primary and secondary cancers. This association appears most commonly in lung cancer, stomach cancer, colon cancer, rectal cancer.

    WHAT DOES A PROPER BALANCED DIET LOOK LIKE?
    For maximizing the health benefits of cruciferous veggies, I recommend adding at least one of the veggies from the list above to your daily diet each day. Keep it interesting by switching it up.

    TIPS for cooking with cruciferous vegetables

    1. Don’t overcook them!
    2. Eat broccoli or cauliflower raw to boost benefits.
    3. Add chopped cruciferous veggies to your soup or stew for more flavor.

    Try my Vibrant Green Smoothies as a midday snack. My Green Goddess Salad or Vegan Buddha Bowl for lunch and don’t forget to prepare my Homemade Sauerkraut to get your fill on cruciferous veggies AND strengthen your gut health.

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