What Are Brassicas?
- Bok Choy
- Napa Cabbage
- Collard Greens, Mustard Greens, Turnip Greens
- Broccoli and Broccolini
- Brussels Sprouts
Brassicas and Your Health
Brassicas are known for their powerful anticarcinogenic and antioxidant properties as well as immune support. The sulfur containing compounds known as glucosinolates are responsible for the anticarcinogenic properties. The anticarcinogenic properties are most notable with cancers of the digestive tract such as lung, colon and rectal cancer and least notable with prostate, endometirial and ovarian cancer. Brassicas get their antioxidant properties from the vitamins C, E and carotene contained in the vegetables. Brassica vegetables also contain fiber, are low in salt as well as low in calories. Fiber is beneficial for digestive health, regulating blood sugar and satiety.
How Should You Prepare Brassicas?
Are Brassicas Best Raw or Cooked?
A Brassica A Day Keeps The Doctor Away
While the Dietary Guidelines don’t have a set amount specifically for brassica consumption, the more you eat, the more beneficial the health effects. So try to aim for at least one serving per day.
- Create a vegetable tray for parties and other social gatherings
- Use cauliflower pizza crust or “rice” in place of tradition pizza crust and rice
- Shaved Brussels sprout salad
- Cooked greens
- Roasted broccoli
- Curry roasted cauliflower