It’s never a bad idea to eat your vegetables, especially if they are of the cruciferous variety. This large family of nutrient-dense vegetables is known for their crunchy, slightly bitter nature. Broccoli is probably the most famous cruciferous family member, but the rest of the veggies in the family are well-regarded for their health benefits. 

What Are Cruciferous Vegetables?

Belonging to the genus Brassica, cruciferous vegetables get their name from their four-petaled flowers, which resemble a crucifix, or cross. Their rich colors indicate that they are chock-full of nutrients. Researchers note that the deeper the color of a fruit or vegetable, the more nutrient-dense it is. For example, spinach has a richer nutritional profile than iceberg lettuce. The list of notable cruciferous vegetables includes:

• Broccoli
• Kale
• Turnips
• Cauliflower
• Arugula
• Brussels sprouts
• Chard
• Cabbage
• Bok choy
• Watercress
• Collard greens
• Horseradish 
• Kohlrabi
• Mustard greens

Health Benefits

Thanks to their unique combination of essential nutrients and unique plant compounds, cruciferous vegetables offer a range of health benefits. Most of them contain sulforaphane and indole-3-carbinol (I3C), both of which have been extensively studied for their health properties. For example, those compounds may help reduce the risk of chronic diseases and support cellular health, among other benefits. Continue reading to learn how cruciferous vegetables benefit your overall health. 

They Provide Lots Of Folate

Vitamin B9, or folate, is an essential nutrient required for the formation of red blood cells and DNA. It is especially important for pregnant people, as it can help reduce the risk of birth defects. That is why you commonly see its synthetic form (folic acid) in prenatal vitamins. Because folate moves through your system at a quick rate, health experts encourage you to consume it regularly. Ideally, adults and children over the age of four should consume 400 micrograms (mcg) of folate per day. Broccoli, turnip greens, and Brussels sprouts are especially rich in this nutrient. 

They May Benefit Gut Health

Research shows that only 9% of women and 5% of men consume the recommended daily intake (RDI) of fiber. Incorporating more cruciferous vegetables into your diet may help you meet your daily needs. Cruciferous veggies contain both soluble and insoluble fiber, both of which feed the beneficial bacteria that inhabit the gut. In doing so, you increase diversity in the gut microbiome, which may enhance digestive function and immune function. 

They May Reduce Cancer Risk

Sulforaphane is a compound that benefits the body in numerous ways, one of which is playing a role in cancer protection. How does it do that? Well, it works to inhibit the growth of cancer cells. I3C is another compound found in cruciferous vegetables that has been shown to activate tumor suppressor genes, which may help prevent tumor growth. Additionally, a number of studies suggest that the glucosinolates in cruciferous vegetables may reduce the risk of breast, pancreatic, lung, bladder, colon, and prostate cancers. These veggies may also help to counteract cancer-causing nitrosamines and polycyclic aromatic hydrocarbons, which are found in barbecued, charred, or cured fish or meats. 

They May Boost Brain Health

Pass the broccoli, the Brussels, the cabbage, kale, and more if you want to stay mentally sharp as you age. Research shows that cruciferous vegetables contain valuable compounds including I3C and diindolylmethane, which offer antioxidant and anti-inflammatory properties that may protect the brain. Most cruciferous vegetables also contain vitamin E, vitamin K, and beta-carotene, all of which fight free radicals and oxidative stress, which may contribute to cognitive decline. Vitamin E safeguards your cells, including brain cells, which may help delay brain aging. Vitamin K has been shown to boost memory, while beta-carotene may slow cognitive decline. 

They May Improve Heart Health

According to several studies, eating more cruciferous vegetables may lower your risk of death from heart disease. Researchers note that the heart-protective effects may come from the isothiocyanate compounds that reduce oxidative stress and inflammation. The sulforaphane in cruciferous vegetables has demonstrated an ability to reduce LDL or “bad” cholesterol. A small study that included nine participants found that supplementing with sulforaphane led to a 12% reduction in LDL cholesterol after just six weeks, and a 24% reduction after 12 weeks.

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Here we go again with the creativity! This isn’t a plane Jane pesto, people. We have to change it up and keep you on your toes so that your taste buds remain interested in raw vegan foods. Varying your ingredients and straying from the well-traveled path is a great way to enjoy new flavors and reap the benefits of different plant compounds. Because we live in a society that regularly wastes edible parts of fruits and vegetables, we wanted to provide a unique way to use celery leaves, which most people discard without hesitation.

Next time you have a bunch of celery with beautiful leaves, turn those leaves into a pesto. While you can incorporate them into salads, it is much easier and quicker to transform them into a pesto sauce. From a nutritional standpoint, celery leaves are rich in the following vitamins and minerals:

• Vitamin A
• Vitamin C
• Vitamin K
• Calcium
• Magnesium
• Potassium
• Fiber
• Beta-carotene

Celery leaves may help enhance immune function due to the presence of vitamins A and C. Both of these vitamins work to protect the body against infections, while simultaneously enhancing skin health. The calcium and magnesium in celery leaves are essential for maintaining strong bones and reducing the risk of osteoporosis. Because celery leaves contain antioxidants and chlorophyll, they aids the body’s natural detoxification processes. In fact, they may aid the body with toxin elimination.

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People usually occupy one of two camps regarding cranberry sauce: they either love it or hate it. There isn’t a middle ground about this classic holiday condiment. An argument could be made that the people who do not like cranberry sauce have a distaste for the jelly stuff that comes in a can. Maybe they just have not tasted a condiment as delectable as this homemade cranberry sauce, which utilizes fresh cranberries.

As with anything homemade, you get to choose the ingredients. Because it is made with fresh ingredients, it has a much shorter shelf life than canned cranberry sauce. This sauce will keep fresh in an airtight container in the fridge for at least one week. You can also freeze it for up to three months. This paleo cranberry sauce is the perfect balance of sweetness, spice, and tartness. Some people want to know if they should enjoy this sauce warm or cold. You want to know the best way to enjoy it? The way you like it is the best way for you to enjoy this condiment. That rule applies to most culinary creations, if we’re being honest.

The great thing about fresh cranberries is that they contain a lot of insoluble fiber, which passes through your nearly intact. Cranberries also offer soluble fiber, lots of vitamin C, manganese, vitamin E, copper, and vitamin K1. They also happen to be rich in bioactive plant compounds, specifically flavonol polyphenols. Some of these compounds include quercetin, peonidin, ursolic acid, myricetin, and A-type proanthocyanidins. You can learn more about the health benefits of cranberries by clicking here. For now, let’s enjoy some cranberry sauce!

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The sun is shining bright and there is a general sense of warmth, laziness, and relaxation in the air. Summer is here, and what better way to celebrate the start of the season than refreshing the palate with a delightfully light bowl of heirloom tomato gazpacho?

Some argue that heirloom tomatoes are the crown jewel of the summer harvest. We aren’t arguing against them, either! Think of heirloom tomatoes as nature’s candy, bursting with lovely sweetness and a touch of acidity in every bite. Don’t let their looks scare you away, either! They may appear strange and come in a variety of colors, but they are some of the best tasting tomatoes you’ll ever enjoy. When you blend together the different colors to make this gazpacho, you get to fully appreciate their inherent flavor. Let’s take a look at some of their benefits below.

• Powered by vitamins: These tomatoes are rich sources of vitamins A and C, potassium, and lycopene, an antioxidant that works to reduce inflammation and improve heart health. Plus, organically-grown heirloom tomatoes tend to be higher in lycopene, which may help protect against breast, colorectal, lung, prostate, bladder, and skin cancers.
• Precious seeds: Much like your grandmother’s china, heirloom seeds are viewed as precious treasures. For an heirloom tomato to meet heirloom status, it needs to have been around for at least 50 years. Newer genetic variations of heirloom tomatoes are simply hybrids.
• Vitamin K for the win: Studies suggest that heirloom tomatoes are great sources of vitamin K, which is necessary for healthy, strong bones. Researchers note that vitamin K consumption can help prevent osteoporosis.

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When you eat seasonally, you actually contribute to a more sustainable environment and support local farmers. On top of that, studies show that eating seasonally can help increase your nutrient intake. That means that growing and buying summer vegetables from local growers at farmers markets can improve your health and contribute to your community. 

What are the best vegetables to enjoy during these warmer, summer months? Some of those vegetables include leafy greens like kale, bell peppers, squash, garlic, shallots, and herbs like basil. Continue reading to learn what’s in season during summer and the health benefits that these produce items offer. 

Eggplant

Belonging to the nightshade family, eggplant holds some highly unique plant compounds within their dark purple skins. The same polyphenols, such as anthocyanins, that are in blueberries and red wine exist in eggplant skin. That’s why the skin is purple! Eggplant may help fight free radical damage and provide the body with manganese and folate, both of which support bone and metabolic health. 

Shallots

Shallots are members of the allium plant family, which includes onions, garlic, and leeks. Researchers found that the organosulfur compounds in allium vegetables exhibit antibacterial, antiviral, and anti-fungal properties. That means that they help support immune defenses, and some studies show that shallots may help reduce blood pressure and cholesterol levels. They even have compounds that may help the body battle certain cancers, but more studies are necessary to confirm the efficacy. 

Basil

Basil is one of the world’s most popular herbs, making its way into everything from sauces and dressings to broths and salads. Manufacturers extract basil essential oil from the plant because the herb is rich in protective compounds. Some of those compounds include linalool, citronellol, and eugenol, all of which work to fight inflammation. Studies show that the antioxidants and antibacterial properties in basil work to boost digestive function, promote detoxification, and maintain healthy skin. 

Garlic

As another member of the allium family, garlic contains a compound called allicin, which works to protect against infections and fight pathogens. However, allicin is an unstable compound and it is only briefly present after you cut or crush garlic cloves. The sulfur compounds from garlic enter the body from the digestive tract, from which they travel throughout the body and have biological effects. 

Kale And Other Summer Greens

Kale is a popular superfood for good reason. As one of the healthiest greens available, kale is rich in antioxidants, including isothiocyanate. Kale also contains a good amount of potassium, magnesium, manganese, copper, and vitamins A, C, and K. Some studies show that certain substances in kale bind to bile acids in the digestive tract, preventing them from reabsorption into the body. That helps reduce the total amount of cholesterol in the body. Other heat-tolerant greens to enjoy in the summer include mizuna and Manoa lettuce, which yield new greens every three to five weeks. 

Tomatoes

Tomatoes, especially heirloom varieties, are bountiful in the summer months. They are the juiciest and go great in summer salads, so we encourage you to eat them raw. Tomatoes happen to be great sources of vitamins A & C and disease-fighting antioxidants like lycopene. Each tomato has its own unique taste and nutritional profile, so get your hands on grape, Roma, heirloom, and beefsteak varieties this summer. 

Cucumbers

The summer months are quite hot, so you need all the hydration help you can get. Cucumbers are more than 90% water and can help you reach your daily hydration goals. The high water content also helps your body break down food and absorb nutrients more efficiently. Cucumbers are naturally rich in vitamin K, which is a big bonus for bone health. Sufficient vitamin K levels reduce your risk of bone fractures and encourage healthy bone mass.

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Collard greens often have a negative reputation because they aren’t always prepared in the healthiest way. A lot of preparations involve bacon, ham hocks, turkey legs, and a lot of salt, and the greens are cooked down to a point where they have a lot less nutritional value. In truth, collard greens are very healthy, incredibly versatile, and exhibit some seriously impressive health benefits. 

What Are Collard Greens?

Kids may not be the biggest fans of collard greens, but these nutritious leafy greens should be on your grocery list. Collards belong to the cruciferous vegetable family, which includes broccoli, cauliflower, Brussels sprouts, and bok choy. Just like other cruciferous vegetables, collards contain sulforaphane, which is a compound that helps to fight inflammation, balance hormones, and fight free radicals. Continue reading to learn more about the health benefits of collard greens. 

They Contain A Lot Of Nutrients

Collards are nutrient-dense greens that contain a lot of vitamin A, with one cup providing over 300% of the recommended daily intake (RDI). They also provide B vitamins (particularly folate) and vitamin C, with one cup providing 50% of the RDI. Folate is the naturally occurring form of folic acid, and a cup of collards provides about 44% of the RDI of folate. Just like kale or Swiss chard, collard greens are an excellent source of vitamin K1, providing an impressive 1,045% of the RDI in one cup. Collards also offer other nutrients, including manganese, calcium, phosphorus, magnesium, and potassium. 

They Exhibit Anti-Cancer Activity

As previously mentioned, collards provide a lot of vitamin A and vitamin C, both of which encourage a healthy immune system. Optimal immune response is essential for protecting the body foreign invaders and cancer. Research shows that collard greens contain glucosinolates and sulforaphane, both of which are subjects of cancer research. Scientists say that glucosinolates are converted into isothiocyanate (ITC), which protects cells from damage that can lead to cancer, particularly colon, oral, breast, and skin cancers. By increasing your consumption of leafy greens, you may help reduce your risk of cancer. 

They Support Gut Health

Collards, just like other leafy greens, contain fiber, which works to optimize digestive health by promoting a healthy microbiome. Researchers note that fiber contributes to regularity, which helps you avoid constipation. Additionally, some studies have identified a unique sugar in leafy green vegetables (sulfoquinovose), which works to feed the good bacteria in your gut. That ultimately supports the digestive process. 

They Have Anti-Inflammatory Properties

According to research, some of the compounds in collard greens may exhibit anti-inflammatory properties. For that reason, incorporating collards into your diet may help reduce the risk of arthritis and other inflammatory conditions. Collard greens also contain lutein, carotenoids, zeaxanthin, and other antioxidants that help reduce oxidative stress. Lowering the amount of oxidative stress in the body may help reduce inflammation, which may decrease the risk of certain health conditions. 

They May Help People With Diabetes

As mentioned earlier, collards are rich in fiber, which helps regulate bowel movements and satiates you after a meal. Increasing your fiber intake has been associated with a lower risk of stroke and type 2 diabetes. The belief is that fiber reduces inflammation and levels of glucose in people with type 1 diabetes. Other research shows that fiber works to maintain healthy insulin and blood glucose levels in people with type 2 diabetes. More research is necessary to see how the fiber in collards directly benefits diabetic patients. 

They May Improve Bone Health

The impressive amount of vitamin K1 in collard greens, in addition to the vitamin K2 in animal foods, is critical for healthy bones. The body requires vitamin K for calcium absorption, which reduces the risk of fractures. Because collard greens contain both calcium and vitamin K, adding them to your diet can help keep your bones healthy. For reference, the average vitamin K recommendation for adult males is 120 micrograms (mcg) per day and 90 mcg per day for adult women.

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Not only are radish greens edible, but they are also rich in powerful flavor and unique nutrients. Many people discard radish greens and miss out on their pepperiness. They are low in calories and offer lots of protein, magnesium, vitamin C, vitamin K, potassium, iron, and powerful antioxidant compounds. While eating this radish top pesto isn’t going to cure any disease, it is a way to incorporate these underutilized greens into your diet.

According to some research, some of the active compounds in radish tops exhibit impressive health properties. Antioxidant extracts from radish greens showed potential in test-tube research. In fact, these compounds helped protect lung tissues from oxidative stress as a result of free radical accumulation. The body naturally produces free radicals by way of metabolism, but these free radicals can prove problematic if levels exceed those of antioxidants. Oxidative stress can result and damage tissues, which increases the risk of chronic diseases.

Because this pesto has somewhat of a short lifespan in the fridge, you may want to freeze it in separate containers. You can also place the pesto into silicone molds and freeze it to make pesto cubes. When you want to use them, remove from the freezer a day early and allow them to defrost in the fridge. Plus, this radish top pesto has a very peppery flavor, so you probably won’t want to gorge on this all week. That said…we love it!

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Is there a better way to welcome in the new year than to supply the body with nutrient-dense foods? If you partied hard on New Year’s Eve, chances are that you need to reset the body. Although the beginning of the year marks a fresh start for the majority of people, there is never a wrong time to begin anew. Any day of any month is a chance to start living a healthier life. This recipe just happens to coincide with the beginning of a new year.

One of the best foods to promote detoxification is the mighty beetroot. You just can’t beat beets! Fresh beets, not the ones from the can, help to increase energy levels, boost immune function, and regulate the body’s natural metabolic process. Studies show that beets contain betacyanin, which is an antioxidant that exhibits anti-carcinogenic properties that are particularly effective against colon cancer. Beets are also a great liver cleanser, with some researchers arguing that there is no better friend to your liver than beetroot.

Although beets have an impressive nutritional profile, we don’t want to neglect the other ingredients in this smoothie. Apples are great sources of fiber and provide the body with vitamin C and potassium. Oranges also give your body a healthy dose of vitamin C, while carrots provide beta-carotene, vitamin K1, biotin, and vitamin B6. Needless to say, this smoothie isn’t lacking in nutrients and will propel you toward your healthy resolutions.

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There are more than 10 varieties of pears grown in the United States throughout the year. Can you believe that there are over 3,000 known varieties of pears around the world? Each pear has its own distinctive color, flavor, texture, and culinary application. You want to know the best part about all these pears that are available to you? They offer some serious nutritional benefits and health properties. 

Aside from their crisp texture and refreshingly tart flavor, pears contain powerful nutrients that may help fight chronic diseases. Specifically, the antioxidant activity in pears, in conjunction with their high fiber content, helps lower cholesterol, fight free radicals, and reduce inflammatory markers. In fact, pears are some of the best sources of dietary fiber! The polyphenols in pears may be beneficial for fighting early signs of aging, such as wrinkles and fine lines. Continue reading to learn more about the health benefits of pears. 

Great Sources Of Fiber

The average medium pear contains over five grams of fiber, making pears the ultimate high-fiber food. You should ideally consume between 25 to 30 grams of fiber per day, so eating one pear every day can help you meet that goal. Fiber is a key component to a healthy diet because it promotes bowel regularity and helps sustain healthy blood sugar levels. Pears contain pectin fiber, which is a water-soluble type of fiber that may improve digestive health and lower bad cholesterol levels. 

Provides Lots Of Antioxidants

Pears are excellent sources of vitamin C, which is an antioxidant, but they also contain flavonoids, polyphenols, and phenolic acids. Most of those antioxidant compounds exist in the skin of pears. Researchers note that antioxidant compounds may help ward off disease, so don’t peel your pears. In fact, studies have shown that pear peels exhibit higher antioxidant activity compared to apples, and they also have healthy fatty acids. Another important benefit of pears is that they contain glutathione, a super antioxidant that may help prevent high blood pressure, cancer, and stroke. 

Supports The Heart

As mentioned several times already, pears are great sources of vitamins, fiber, and antioxidants. There is a specific type of fiber, pectin, in pears that is useful for naturally reducing cholesterol levels. That makes pears an excellent choice for your cholesterol-lowering food list. Additional studies show that eating more fruits and vegetables can help reduce the risk of heart attack, stroke, and cardiovascular diseases. Researchers followed adults over a 15-year period and found that greater intakes of fruits and vegetables was associated with lower risks of cancer, cardiovascular disease, and all-cause death.

Helps Maintain Bone Health

If you want to maintain healthy bones, don’t reach for milk as your first food choice. Researchers note that vitamin K-rich foods can help encourage healthier bones. If you are deficient in vitamin K, you have a greater risk of bone-related disorders. Vitamin K works with magnesium, phosphorus, and calcium to help prevent bone breakdown. Pears contain vitamin K and boron, two nutrients that are vital for optimal skeletal health. Boron helps keep bones strong by adding mineral density, treating inflammatory conditions, and preventing osteoporosis. 

Improves Digestion

High-fiber foods like pears can help improve the digestive process. Adding more fiber to your diet from whole foods can help improve bowel regularity. The pectin in pears acts as a natural diuretic and has somewhat of a natural laxative effect. Although pears may not cause you to run to the restroom, they may help prevent water retention, decrease bloating, and regulate bowel movements. Additionally, the phytonutrients in pears work to protect digestive organs from oxidative stress and alkalize other cells in the body. 

Great Sources Of Vitamin C

One of the main reasons that pears are so great for you is because they contain a lot of vitamin C. Vitamin C is a powerful antioxidant that works to reduce oxidative stress by fighting free radicals in the body. Researchers note that vitamin C helps to stop cell mutation, maintain healthy metabolism, repair tissue, and protect DNA. Vitamin C also happens to be a great nutrient for the skin, increasing the skin’s immunity and providing anti-aging effects. Lastly, vitamin C supports the maintenance of connective tissues, so it may help to accelerate the healing of cuts and bruises.

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The great thing about this kale salad is that it contains an assortment of antioxidants, healthy fats, fiber, protein, and vitamins and minerals. Kale is naturally rich in vitamin K, iron, protein, fiber, and more, while blueberries have vitamin C and other antioxidant compounds.

Chapters:
0:00 Intro
0:03 Ingredients
0:08 Apple, chopped
0:16 Pistachios, chopped
0:28 Kale, chopped
0:43 Dressing
1:05 Toss Salad
1:14 Bon Appetit

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