What Are Cruciferous Vegetables? 4 Benefits and Flavorful Ways to Add Them to Your Diet
Key takeaways:
Cruciferous vegetables are a subset of plants called Brassica, and include broccoli, cabbage, and bok choy.
They’re rich in fiber and antioxidants, as well as many vitamins and minerals. Adding generous helpings of cruciferous foods to your diet can support your weight and metabolic health, gut health, and heart health.
In addition, glucosinolate compounds in cruciferous vegetables may have cancer-fighting properties.
You likely eat cruciferous vegetables each week without even knowing it. For example, maybe you enjoyed an arugula salad or steamed some broccoli. This is a good thing, since this group of vegetables is nutrient-dense and can support better health. The best cruciferous vegetables are the ones that you’ll eat the most. So, if you don’t currently eat them, we’ve included some tasty ways to add them to your diet.
What are cruciferous vegetables?
Cruciferous vegetables come from the Brassicaceae (also called Cruciferae) family of plants and include a range of leafy green vegetables and root vegetables. Many cruciferous vegetables have strong flavors that some may describe as bitter. This taste comes from compounds called glucosinolates — more on these below.
List of cruciferous vegetables
There are more than 3,000 species of cruciferous vegetables. Some commonly eaten ones include:
Arugula
Bok choy
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Chard
Kale
Kohlrabi
Rutabaga
Turnip
Wasabi
Watercress
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The benefits of cruciferous vegetables for your health
There’s no denying that cruciferous vegetables are good for you. They’re low in calories, high in fiber, and rich in nutrients. But do they also prevent health conditions, like cancer? Here’s what we know.
1. Can promote better eye health
Cruciferous vegetables are rich in carotenoids, bioactive plant compounds. Specifically, they contain nutrients that can help promote better eye health, such as:
Lutein
Zeaxanthin
Beta-carotene
2. May reduce the risk of cancer
When glucosinolates in cruciferous vegetables are broken down (through chewing, chopping, or cooking) they form isothiocyanates. Lab studies have shown that these compounds may have cancer-preventing properties.
But the evidence in humans is mixed, so more research is needed to say for sure. It’s possible there could be a link between cruciferous vegetables and a lower risk of the following cancers:
Breast cancer
Colon cancer
Lung cancer
Prostate cancer
Nutrient-dense vegetables: You can’t go wrong when adding vegetables to your diet. Yet some veggies contain more nutrients than others. Here are our top picks.
High-fiber veggies: Looking to get more fiber in your diet? Check out these fiber-rich vegetables.
Raw versus cooked: Curious about how to get the most nutrition out of your next meal? Here’s our guide on raw versus cooked vegetables.
That said, there’s clearer evidence to link fiber-rich foods — including vegetables — with a lower risk of cancer in humans. Specifically, a fiber-rich diet has also been linked to a lower risk of colon cancer. And a diet full of fiber helps maintain a healthy body composition, which can reduce cancer risk factors associated with excess body fat.
3. Help promote gut health
The glucosinolates and fiber in cruciferous vegetables feed good gut bacteria and can help maintain bacterial balance in your digestive system. When bacteria feed on these compounds, they also create byproducts like short-chain fatty acids (SCFAs).
SCFAs are central to the way the gut and its microbiome communicate with the brain, something called the gut-brain axis. Through the gut-brain axis, SCFAs play a role in many different processes that keep you healthy — from boosting your immune defenses, to the way your brain regulates hormones, hunger, and weight.
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4. Are rich in vitamins and minerals
Making cruciferous vegetables a regular part of your diet can provide you with a wide range of vitamins and minerals that are essential to overall health. These include:
Cruciferous vegetables also contain many phytochemicals and have antioxidant properties, which may offer protective benefits against heart problems and other health issues.
Here’s a side-by-side comparison of 100 g of different raw cruciferous vegetables and their nutrient contents.
Calcium (mg) | Folate (mcg) | Iron (mg) | Magnesium (mg) | |
|---|---|---|---|---|
Broccoli | 47 mg | 63 mcg | 0.73 mg | 21 mg |
Bok choy | 62 mg | 0 mcg | 0.44 mg | 13.6 mg |
Brussels sprouts | 39 mg | 0 mcg | 0.73 mg | 25 mg |
Cabbage | 42 mg | 0 mcg | 0.07 mg | 13.9 mg |
Kale | 254 mg | 62 mcg | 1.6 mg | 32.7 mg |
Can cruciferous veggies cause gas and stomach pain?
Cruciferous vegetables are rich in insoluble fiber, which adds bulk to the stool and can help prevent constipation. But their high fiber content can also cause digestive symptoms — especially if you eat these veggies raw. Cruciferous vegetables like broccoli, cauliflower, and cabbage can cause bloating, gas, and diarrhea in some people.
You can help ease digestive upset by cooking cruciferous vegetables before you eat them. Also, increase your intake slowly over time. Adding cruciferous vegetables gradually allows your digestive system to get used to the increased fiber intake.
Ways to prepare cruciferous vegetables
There are many ways to consume cruciferous vegetables. However, some people may prefer to eat them cooked, roasted, or seasoned to lessen their often-bitter taste. Here are some ways to enjoy cruciferous vegetables:
Steam leafy greens like cabbage, kale, or collard greens. You can eat them alone or season them with garlic, onion, or other spices.
Roast root vegetables like turnips, Brussels sprouts, or broccoli for enhanced flavor. Season with just a drizzle of olive oil and some salt and pepper to enjoy their natural flavors.
Flavor meat and seafood dishes with horseradish or wasabi for extra spice.
Enjoy raw broccoli or cauliflower in salads or with dips like dill with Greek yogurt.
Shave Brussels sprouts or cabbage as a base for salads. Drizzle with balsamic vinaigrette for a sweet flavor to balance out the bitter taste of the leafy greens.
Add leafy green vegetables like kale to smoothies. You can add apples for sweetness, along with ginger and lime for additional flavor and to help mask their bitter taste.
Frequently asked questions
The U.S. Department of Agriculture (USDA) recommends at least 1.5 cups of cruciferous vegetables each week. But what counts as 1 cup? The USDA offers the following MyPlate guidelines:
1 cup of raw or cooked vegetables
1 cup of vegetable juice
2 cups of raw leafy salad greens
Eat the vegetables that appeal to you most. You’ll be more likely to keep them in your diet.
Yes. Cruciferous vegetables provide fiber and lots of nutrients. They can improve gut health, help regulate the brain-gut axis, and may help prevent certain cancers.
Many vegetables provide health benefits. But some veggies pack more of a nutrient punch. Some of these cruciferous vegetables include:
Broccoli
Kale
Cabbage
Ultimately, the veggies that are good for you are the ones that appeal to you the most and that you’ll eat more of.
The bottom line
Cruciferous vegetables can support your health in many ways. Produce from this group can fit well into a nutritious, balanced diet since they provide a good source of fiber, vitamins, and minerals. Adding a few servings or more of cruciferous foods to your weekly eating routine can be a healthy boost to your overall well-being. The best cruciferous vegetables are the ones that you enjoy eating the most.
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References
Ağagündüz, D., et al. (2022). Cruciferous vegetables and their bioactive metabolites: From prevention to novel therapies of colorectal cancer. Evidence-Based Complementary and Alternative Medicine.
Alaba, T. E., et al. (2024). Current knowledge on the preparation and benefits of cruciferous vegetables as relates to in vitro, in vivo, and clinical models of inflammatory bowel disease. Current Developments in Nutrition.
Barba, F. J., et al. (2016). Bioavailability of glucosinolates and their breakdown products: Impact of processing. Frontiers in Nutrition.
Carabotti, M., et al. (2015). The gut-brain axis: Interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology.
Centers for Disease Control and Prevention. (2023). Obesity and cancer.
Ishida, M., et al. (2014). Glucosinolate metabolism, functionality and breeding for the improvement of brassicaceae vegetables. Breeding Science.
Li, F., et al. (2009). Human gut bacterial communities are altered by addition of cruciferous vegetables to a controlled fruit- and vegetable-free diet. The Journal of Nutrition.
Li, Z., et al. (2018). Profiling of phenolic compounds and antioxidant activity of 12 cruciferous vegetables. Molecules.
MyPlate. (n.d.). Vegetables. U.S. Department of Agriculture.
National Cancer Institute. (2012). Cruciferous vegetables and cancer prevention.
ScienceDirect. (n.d.). Cruciferous vegetables.
U.S. Department of Agriculture. (2020). Dietary guidelines for Americans, 2020-2025.
Xiong, R. G., et al. (2022). Health benefits and side effects of short-chain fatty acids. Foods.
