What are the 10 best cruciferous vegetables to improve health and fitness? Cruciferous vegetables are incredible superfoods that have cancer-fighting properties and high levels of vitamins and minerals. What makes this group of veggies so important is the number of nutrients for each type of veg that is much higher than any other plant-based group. In this article, we look at the 10 best cruciferous vegetables to improve health and fitness.
1. Broccoli,
Broccoli is a must-have in your daily diet if you are looking to boost your immune system and strengthen your body. This cruciferous vegetable contains the highest levels of vitamin C, folic acid, and vitamin A and tops the list for super vegetables.
2. Brussel Sprouts
Along with broccoli, Brussel sprouts are also one of the best cruciferous vegetables. It offers vitamins A, C, and E along with folic acid and omega-3. It also has 2g of protein and fiber and only 6g of carbs in total.
3. Kale
Kale is a super veggie containing many essential vitamins and minerals such as vitamins A, C, K, and B6. In addition, kale also contains potassium, copper, and manganese. It is also really low on carbs, as one cup of kale contains 33 calories. Whether served cooked or raw, its high nutrient content makes it an important cruciferous vegetable for immunity, improving energy levels, and fitness.
4. Cauliflower
You can serve cauliflower raw or cooked and provides folate, vitamin B6, and potassium. We can also use cauliflower as a rice substitute. What is also impressive about this cruciferous vegetable is that it comprises 14mg of calcium. Because it is fat free, cholesterol, and sodium-free, it is one of the best veggies to include for a balanced diet.
5. Cabbage
We commonly served cabbage in its cooked form, but we could get more nutrition if you eat it raw. Along with the exorbitant amount of vitamins, cabbage includes antioxidants such as beta-carotene and choline, which are important for cellular health and recovery.
6. Bok Choy
Bok Choy is an interesting cruciferous vegetable comprising 74mg of calcium and around 1g of protein. Its vitamin content includes vitamin C, K, and A, folate, zinc, phosphorous, and magnesium. As a result, Bok choy helps strengthen the bones, naturally reduces high blood pressure, and improves heart health.
7. Radish
If you want to work on your energy levels and physical well-being, radishes are definitely a worthy cruciferous vegetable to include in your diet. While it may not be as high in vitamins as broccoli or cauliflower, it offers calcium, phosphorous, and antioxidants to support cardiovascular health.
8. Turnips
Turnips are part of the cruciferous vegetable group because they contain essential vitamins K, B1, B6, B3, B5, and vitamins C! It is also a quality source of omega-3 and protein that encourages powerful muscles, tissues, and overall health.
9. Watercress
If you consumed only 34g of watercress, you would receive 100% of your vitamin K requirements for the day. Watercress belongs to the cabbage family and provides small amounts of thiamine, magnesium, potassium, vitamins B6, E, and folate.
10. Arugula
Arugula is a brilliant choice for getting fit because it only comprises 3.7 carbs and many important vitamins and minerals. You can strengthen your body and achieve your wellness goals with its abundance of vitamins A, C, K, iron, folate, and calcium.
Final Word
Vegetables provide a great deal of balance to your diet. The best diets include vegetables. Experts consider vegetables a brain food. Even the keto diet requires you to eat carbohydrates for health. Vegetables provide the best carbohydrates since they come with low calories and high nutrients. The best way to reach your fitness goals is to eat a healthy diet, drink plenty of water, use quality supplements, get 30 minutes of exercise each day, and consult your doctor about your health and fitness.
