Find more gardening information on Gardening Know How: Keep up to date with all that's happening in and around the garden. In most cases, the leaves or flower buds of cruciferous vegetables are eaten, but there are a few where either the roots or seeds are also eaten. Winter and summer squashes and cruciferous vegetables rank among the healthiest of foods. Cabbage is a cruciferous vegetable, offering a wealth of vitamins and antioxidants. For this reason, leaf lettuce is generally more perishable than head varieties. Cauliflower is another cruciferous vegetable that is an excellent addition to your kidney-friendly diet . We begin our cruciferous vegetables list with one of the easiest plants to grow. In general, cruciferous vegetables are cool weather vegetables and have flowers that have four petals so that they resemble a cross. This popular vegetable is able to boost digestion and aid in weight loss, thanks to its high levels of vitamin C and dietary fiber, coupled with a low level of calories. Red leaf has a burgundy tint and mild flavor, similar to that of green leaf, while oak leaf is spicier and nuttier. Cabbage, broccoli, cauliflower, bok choy, arugula and kale are just some of the examples of cruciferous vegetables . A research study out of Arizona State in 2000 found iceberg lettuce , tomatoes, french fried potatoes, bananas and orange juice were the most commonly consumed fruits and vegetables . Why Is Broccoli Considered a Healthy Food Item? The latter aids in gut-healing. While you may not have heard the term cruciferous vegetable before, it’s likely that you have grown many of them in your garden. I have gout and I really need to know if these are in anyway related to cruciferous vegetables. Broadly, cruciferous vegetables belong to the Cruciferae family, which mostly contains the Brassica genus, but does include a few other genuses. I am really sensitive when it comes to certain foods. The difference between lettuce and cabbage can also be seen in the nutritional value of each. As a group, the cruciferous vegetables are simply superstars in these conventional nutrient areas. Cauliflower is a low-potassium vegetable that can be consumed by people with chronic kidney disease . Is lettuce a cruciferous vegetables? Arugula Lettuce is a leafy green vegetable, commonly used in salads or as a topping on sandwiches. Because cruciferous vegetables contain goitrogens – substances that can block the body’s use of iodine – you may worry that these veggies can affect thyroid health. 'Head' lettuces have firm, tightly packed heads with a central core or heart and crisp leaves. To avoid instant wilting, … This will only make up a small percentage of your calories (around 60-100 calories for a head), but a decent amount of your food mass, and provide you with numerous nutrients that your body cannot do without. Cruciferous vegetables include Swiss chard, broccoli, cabbage, Brussels sprouts, cauliflower, watercress, radish, rapini, arugula, spinach, turnip, kale, and bok choy. Some examples include spinach, carrot, potato, broccoli, onions, potatoes, and celery. When deciding whether you should eat cruciferous vegetables, the first thing to consider is the advice of your doctor, says Rustveld. Like other entries on our cruciferous vegetables list, rocket is commonly used in salads as well as stir fries. I know that cabbage and cauliflower are but I can't find anything on these lettuces. Cabbage, broccoli, cauliflower, bok choy, arugula and kale are just some of the examples of cruciferous vegetables. I checked Wikipedia and couldn't find it. It can help relieve irritable bowel syndrome or IBS symptoms and prevent constipation. Don't look for a \"head\" on them because the leaves branch from a single stalk. Leafy greens are a smart choice when you’re trying to get sufficient calcium for bone health without eating dairy products. I would appreciate any help that I can get. These compounds also lend unique health benefits to cruciferous vegetables. In other words, don’t plant a cruciferous vegetable where a cruciferous vegetable was planted last year. Not included in the lettuce category is arugula, which is a cruciferous vegetable. The term "cruciferous vegetables" refers to the common cultivars in the Brassicaceae or Cruciferae family with cross-bearing flowers, hence their other name "crucifers." In addition, this common vegetable has strong anti-cancer properties. By lettuce (Lactuca sativa), we mean iceberg, romaine, red leaf, or butterhead (Boston, bibb) lettuce. In other words, don’t plant a cruciferous vegetable where a cruciferous vegetable … Broccoli and broccoli sprouts 4. You'll often see it in \"baby lettuce,\" mesclun, and spring mixes because of its tenderness. Spinach is classified as a cruciferous vegetable which means that it belongs to the botanical family of Cruciferae. BMC Cancer: Cruciferous Vegetable Intake Is Inversely Associated with Lung Cancer Risk Among Smokers: A Case-Control Study ; The International Journal of Urology: Cruciferous Vegetables Intake and Risk of Prostate Cancer: A Meta-Analysis ; Purdue University Department of Horticulture and Landscape Architecture: Lettuce and His Relatives They include: Read more articles about General Vegetable Garden Care. Broccoli is a versatile cruciferous vegetable: it can add healthy amounts of green to all sorts of dishes as well as provide much-needed nutrients. In addition, this common vegetable has strong anti-cancer properties. In addition to offering an array of vitamins and minerals, these veggies supply sulfur-containing compounds called glucosinolates, which give them their distinctively strong taste and smell. It is named after the Latin word for crucifix because the blossoms of these plants resemble a cross. Also known as rocket, arugula is an easy to grow leafy greens. Dark, leafy greens also count in the brassica family: A cup of cooked kale contains a similar nutritional makeup to broccoli, but with only 36 calories. Lettuce is a good dietary source of vitamin A (from its relatively high beta-carotene content), lutein, folate and vitamin K. Generally speaking, romaine lettuce is far more nutritious than iceberg lettuce, with higher levels of … You may already be reaping the benefits of some common cruciferous vegetables: Cruciferous vegetables are famously low in calories and high in nutrients. Furthermore, the protective benefits seem to work for a range of cancers, especially lung, prostate and breast. You probably already grow at least one (and likely several) types of cruciferous veggies. A review of human, animal and test-tube studies, published in 2016 in Critical Reviews in Food Science and Nutrition, found that broccoli glucosinolates promote apoptosis, or cancer cell death. Is lettuce a cruciferous? Dark greens, cruciferous veggies, and garlic account for less than 1% of our Western diet! Bok Choy. The green cabbage is a great cruciferous vegetable but the red cabbage is healthier. Cauliflower. Cruciferous vegetables also have antibacterial and antiviral properties. These vegetables belong to the plant family of Cruciferae and are consi… A cup of cooked broccoli, for example, contains only 55 calories and supplies healthy amounts of calcium, iron and potassium and more immune-boosting vitamin C than adults need in a day. rotate the location of all cruciferous vegetables in your garden each year, Root Knot Nematode Control : Saving Carrots Affected By Root Knot Nematodes, Sweet Corn Kernel Rot : What Causes Rotting Corn Kernels, False Root Knot Spinach Problems: Treating Spinach With False Root Knot Nematodes, Growing Food For Christmas: How To Grow Christmas Dinner, Boxwood Wreath Ideas: Tips For Making Boxwood Wreaths, Best Holiday Herbs – Grow A Christmas Herb Garden, How To Pre-Seed Your Garden In Fall For An Early Spring Harvest, Cold Weather Cover Crops – When And Where To Plant Cover Crops, How To Soak Seeds Before Planting And The Reasons For Soaking Seeds, Fresh-Cut Pine Tree Smell: Perfect Christmas Tree Memories, Norfolk Island Pine - The Perfect Christmas Tree, Winter Survival Guide: Creative Ways To Garden In Winter, Evergreen Favorite: Container Grown Olive Trees. Cruciferous vegetables are famously low in calories and high in nutrients. Soy Thank you. Romaine lettuce is a common leafy vegetable with sturdy, dark leaves with a firm center rib. Immature shoots of broccoli known as broccoli sprouts offer anywhere from 10 to 100 times the amount of glucosinolates as the mature vegetable. Lettuce is most often used for salads, although it is also seen in other kinds of food, such as soups, sandwiches and wraps; it can also be grilled. In a cup of mashed rutabagas or turnips, you’ll get about 18 percent of the daily recommendation for fiber. It comes in many different varieties, from romaine to crisphead, iceberg, or butterhead. A research study out of Arizona State in 2000 found iceberg lettuce , tomatoes, french fried potatoes, bananas and orange juice were … Squash vs. Cruciferous Vegetables. In terms of conventional nutrients (vitamins, minerals, proteins, carbs, and fats), we cannot find another vegetable group that is as high in vitamin A carotenoids, vitamin C, folic acid, and fiber as the cruciferous vegetables. Yes, it is a low-calorie vegetable which has high amounts of water. Sign up for our newsletter. What are the benefits of ICEBERG LETTUCE? Radishes 11. There are three types of leaf lettuce: red, green, and oak. And they all contain phytochemicals, vitamins and minerals, and fiber that are important to your health (although some have more than others.) You need sufficient vitamin K in the diet to help your blood clot properly and to support strong bones and guard against osteoporosis. These types are looseleaf, butterhead, romaine, and crisphead. This leads many gardeners to wonder what cruciferous vegetables are and if they can grow them in their garden. Fitness column: Are you eating cruciferous vegetables? © Copyright 2020 Hearst Communications, Inc. Most notably, it supplies approximately 10 times the amount of vitamin K that adults should consume in a day. The vegetable boasts folic acid and fibre and cleanses the kidneys as well as strengthens it. 32% of our vegetable intake is potatoes, and half of that is actually french fries. Kohlrabi 10. Take a close look at the cruciferous vegetable plants and you will find that they have cross or crucifer shaped flowers. Despite being wildly different veggies, kale and lettuce do have a bit in common. Is iceberg lettuce a vegetable? A cup of cooked broccoli, for example, contains only 55 calories and supplies healthy amounts of calcium, iron and potassium and more immune-boosting vitamin C than adults need in a day. It is also known to be a cancer-preventing vegetable. Adding a splash of olive oil to your cooked kale enhances the flavor and increase absorption of the vitamin K, a fat-soluble vitamin. 8. It has a crunchy texture and is a popular lettuce, particularly in Caesar salads. A cup of cooked mustard greens provides 17 percent of an adult’s daily calcium needs, while the same serving of collards supplies a full 27 percent. Cruciferous veggies are a diverse group that includes broccoli, cauliflower, cabbage, kale, bok choy, arugula, Brussels sprouts, collards, watercress and radishes. Mustard greens 12. On its own, arugula packs quite a punch. This spicy, slightly bitter salad green was all the rage in the 1990s. There are many lettuce varieties, with availability changing often. Because lettuce is leafy, it is considered a vegetable. Cabbage, broccoli, cauliflower, bok choy, arugula and kale are just some of the examples of cruciferous vegetables. Bok choy is a nutrient-dense vegetable with low-calorie content. Bok choy 3. Red Cabbage. Because these vegetables belong to the same family, they tend to be susceptible to the same diseases and pests. Combine it with other mild salad greens to tone it down. Collard greens 8. Iceberg lettuce is crisp and often used in salads because of its crunchy texture. They include: 1. A leafy green that has a spicy taste, it is better known by its other name, Rocket. They're all members of the cruciferous, or cabbage, family of vegetables. Nice. Vegetables are basically plant-based foods but what distinguishes cruciferous vegetables from others are their flowers. The top three (potatoes, lettuce, and carrots) account for 60% of the vegetables we Westerners are eating. The 2016 review notes three small, human studies from 2012 that discovered links between raw sprouts and lower cholesterol levels, improved use of insulin in the body and decreased blood pressure. Dr. Mark Hyman suggests you would have to eat massive amounts of cruciferous vegetables every day -- 10 cups of raw Brussels sprouts, for example -- to trigger thyroid problems. Because the cruciferous family of vegetables are susceptible to the same diseases and pests, it’s best to make sure that you rotate the location of all cruciferous vegetables in your garden each year. Read more about General Vegetable Garden Care. Paula Martinac is a nutrition educator, writer and coach. Both the squash and cruciferous families provide vitamin C and fiber, and both contain a variety of compounds called phytochemicals that might play a role in preventing disease. The cruciferous family of vegetables have generated a lot of interest in the health world due to their cancer fighting compounds. Women who are balancing hormones through diet often eat these. Packed with vitamins and minerals (some crucifers have more than others), these vegetables boast impressive nutritional qualities and potent anticancer properties. Cauliflower 7. Lettuce (Lactuca sativa) is an annual plant of the daisy family, Asteraceae.It is most often grown as a leaf vegetable, but sometimes for its stem and seeds. Her areas of research interest include stress, weight management and women's health. Good news! Cabbage 6. She holds a Master's of Science in Health and Nutrition Education and is Board Certified in Holistic Nutrition. Kale 9. 9. This will help to protect them from diseases and pests that can overwinter in the soil. At least a head of lettuce or other leafy greens should be eaten daily. Weighing the Risks and Benefits of Cruciferous Veggies. Arugula (rocket) 2. Some root vegetables also fall under the category of crucifers: Cruciferous veggies are well-known as rich sources of fiber, which promotes digestive health and help keep you feeling full for better blood sugar control and weight management. Some different examples of these vegetables include cauliflower, Brussels sprouts, and many others. Full List of Cruciferous Vegetables Arugula. I eat a lot of greens, a lot of them raw, and notice that besides spinach and lettuce, virtually every leafy green at the grocery store is a cruciferous vegetable: cabbage, kale, collards, bok choy, rapini, mustard, kohlrabi, turnip greens, cress, mizuna, tatsoi, even fenugreek and most of the other greens they sell at the Indian store are in the cruciferous family. For 1/2 cup of cooked broccoli, you get more than 2 grams of fiber and 21% DV of folate. Arugula is a member of the Brassica, or Cruciferous, family. These tiny sprouts may also have a positive effect on bowel movements, according to a study published in the Journal of Clinical Biochemistry and Nutrition in 2017. Cruciferous vegetable diseases can include: Because the cruciferous family of vegetables are susceptible to the same diseases and pests, it’s best to make sure that you rotate the location of all cruciferous vegetables in your garden each year. Apart from being high in vitamins and minerals, cruciferous vegetables display cancer fighting and immune-boosting properties. ICEBERG LETTUCE is a peppery, distinctive-tasting green that originated in the Mediterranean region. This cruciferous vegetable is extremely rich in antioxidants, such as lutein, zeaxanthin, and beta-carotene, making it a great natural way to prevent chronic diseases. Brussels sprouts 5. While both vegetables are considered nutritious, they are healthy in different ways. Cruciferous, or brassica, vegetables are among the most nutritious foods you can add to your diet. He advises steaming, lightly boiling, sautéing or roasting cruciferous vegetables to reduce the amount of goitrogens your body actually absorbs. Sign up to get all the latest gardening tips! Below you will find a list of cruciferous vegetables. Originally from the Mediterranean region, lettuce has always been a popular vegetable. Arugula is a lesser known cruciferous vegetable that provides many of the same benefits as other vegetables of the same family, which include broccoli, kale, and Brussels sprouts. This classification includes mostly cruciferous vegetables, such as Brussels sprouts, kale, cauliflower, and broccoli.
Cooks have reinvented cauliflower in the last few years as a gluten-free and low-carb ingredient in unexpected forms like rice and pizza crust, but cauliflower also has a lot of vitamins your body needs. The Best Vegetables for Eating With Chicken, Oregon State University: Cruciferous Vegetables, USDA National Nutrient Database: Broccoli, Cooked, Critical Reviews in Food Science and Nutrition: The Health Potential of Fruits and Vegetables Phytochemicals, American Chemical Society: Ensuring Broccoli Sprouts Retain Their Cancer-fighting Compounds, Journal of Clinical Biochemistry and Nutrition: Daily Intake of Broccoli Sprouts Normalizes Bowel Habits in Human Healthy Subjects.