Green Gold – The gold standard in good nutrition

Gold is one of the most sought-after, precious metals on the planet. Beneath its captivating yellow luster, gold possesses many coveted qualities: an excellent conductor of heat and electricity; dense, soft and malleable; not toxic or reactive. It is widely used in jewellery, coins, dentistry, medicine, electronics, medals, statues, space vehicles, even astronaut helmets.(1) As a result, gold has an enduring financial value, even in uncertain times.

When it comes to promoting health and longevity, there’s a group of vegetables that’s as precious, valuable and enduring as gold...only they’re green. Green gold.

Cruciferous vegetables

Cruciferous veggies are a large, diverse group of vegetables that have been cultivated and consumed in various cuisines worldwide for thousands of years. The word cruciferous comes from the Latin word ‘crucifix’ and refers to the blossoms of these plants that resemble a cross.

Some of the most common cruciferous veggies are broccoli, Brussels sprouts, cabbage, cauliflower, turnips, radishes and the leafy greens of spinach, kale, collards and Swiss chard. Less common members include arugula, bok choy, watercress, kohlrabi, rutabaga, wasabi and horseradish. 

Health benefits

Cruciferous vegetables have often been called ‘super-veggies’ or ‘superfoods’ because they contain a myriad of nutrients and biologically active health-promoting molecules.

1. There is not another vegetable group that contains as much vitamin C, folate, fiber and the vitamin A carotenoid beta-carotene as cruciferous veggies.(2) 

2. They are a good source of other essential vitamins: E, K, B2, B6.(2)

3. They contain essential minerals: iron, calcium, copper, manganese, zinc, selenium, magnesium and potassium.(2)

4. Surprisingly, cruciferous vegetables can provide significant amounts of protein. For example, one cup of cooked chopped broccoli has more than 4 grams.(3) 

5. These veggies are a rich source of a vast array of phytochemicals, including the carotenoids lutein and zeaxanthin(2), critical for preventing age-related macular degeneration.

6. Because cruciferous veggies contain outstanding amounts of dietary fiber, they help promote a healthy gut microbiome.

7. They’re water-rich and very low fat(3), making them ideal foods for those wanting to eat healthy and lose weight loss.

8. There is not another group of vegetables that contains such high amounts of glucosinolates, a group of phytochemicals whose breakdown products have numerous cancer preventive mechanisms plus a unique ability to inhibit inflammation.(2) That’s the main reason why higher intakes of cruciferous veggies are associated with decreased risk of lung, bladder, prostate, colon and endometrial cancer, as well as Non-Hodgkin’s lymphoma.(2),(4)

9. Higher intakes of cruciferous vegetables are associated with decreased risk of cardiovascular disease, coronary heart disease and stroke.(4),(5)

10. In women 70yrs and older, higher intake of cruciferous veggies is associated with reduced risk of all fractures.(4)

11. A higher intake of cruciferous vegetables, particularly broccoli and cooked spinach, is associated with reduced risk of cataracts in men, while higher intakes of leafy greens with reduced risk of primary glaucoma in both men and women.(4) 

Recommendations

In order to optimize your health, enjoy 1-2 cups raw and/or cooked cruciferous vegetables most days of the week. And mix it up; don’t eat the same ones every day because each vegetable is a unique nutritional package. 

Eating raw cruciferous veggies maximizes their cancer protective effects. However, that can result in increased gas and/or bloating for some people. In that case, light steaming can eliminate the problem while still preserving most of the cancer-fighting phytochemicals. 

There are so many ways to enjoy cruciferous vegetables, both raw and cooked. Click here if you need ideas.

1. https://www.businessinsider.com/many-uses-of-gold-2012-9

2. https://doi.org/10.1016/j.jff.2011.08.004

3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/787470/nutrients

4. Wallace TC, Bailey RL, Blumberg JB, et al. Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake. Crit Rev Food Sci Nutr. 2020;60(13):2174-2211. doi:10.1080/10408398.2019.1632258   reduced risk of bladder, 

5. Blekkenhorst LC, Sim M, Bondonno CP, et al. Cardiovascular Health Benefits of Specific Vegetable Types: A Narrative Review. Nutrients. 2018;10(5):595. Published 2018 May 11. doi:10.3390/nu10050595