Cruciferous vegetables: What they are and why to eat them
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You may have heard about the cruciferous vegetables These vegetables make up an abundant group of foods and are all rich in nutrients. In addition, they have recently been linked to cancer prevention, according to studies.
Examples of cruciferous vegetables
- Broccoli;
- Cauliflower;
- Cabbage;
- Cabbage;
- Brussels sprouts;
- Arugula;
- Kale ;
- Watercress;
- Chard;
- Radish.
All of them can be eaten in salads, in recipes adapted for vegetarians and vegans, boiled, roasted, grilled, and with meat or pasta. However, it is not recommended to cook them too much in order not to lose their protective substances. Therefore, it is best to steam these foods for 5 minutes to preserve all the nutrients, or to eat them raw whenever possible.
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In short, these vegetables contain few calories and are packed with vitamins, especially C, E, and K. They are also abundant in fiber and minerals.
Benefits of cruciferous vegetables
Helps prevent and fight cancer
As they contain glycosinolates in their composition, these vegetables have had their anticancer potential proven by several studies. According to the National Cancer Institute of the United States, the vegetables that share these properties have been analyzed for their action in preventing and fighting the disease. However, there is still much to be revealed about the action of crucifers in cancer prevention.But, research results suggest that adults should consume at least five servings per week.
Helps intestinal function
In addition, due to the abundance of fiber, they are also directly linked to better intestinal functioning. That is, they help prevent constipation (constipation) and, consequently, the feeling of bloating. Furthermore, they can assist in weight loss, because they promote a longer feeling of satiety.
See_also: Cri Du Chat Syndrome: what it is, characteristics and careStrengthen immunity
Not only that, cruciferous vegetables are rich in vitamins that strengthen immunity, especially vitamin C Therefore, consuming them is essential for the immune system and very effective in preventing diseases, especially infections, often caused by contact with viruses.
Ensures youthful skin
The reason for this is its richness in vitamin E Also known as tocopherol, this vitamin has antioxidant action (which prevents the appearance of wrinkles) and is important for the proper functioning of the immune system and blood circulation, which helps maintain the skin's youthful appearance.
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