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‘CRUCIFY’ YOUR DIET

Cruciferous vegetables are a diverse that includes broccoli, cauliflower, cabbage, kale, bok choy, arugula, turnip green ,Brussels sprouts, collards etc. The family name of these vegetables was derived from Latin word for crucifix because the flowers of these plants resemble a cross. Cruciferous vegetables has gained popularity because their anti- cancer properties and other health benefits. Amongst all the cruciferous, Cabbage, broccoli ,Kale, Radish ,Cauliflower are the most commonly grown in Nigeria.

Kale

Bok Choy

Broccoli

Collard

Raddish

Cauliflower

Cabbage

Brussel Sprouts

HEALTH BENEFITS OF ORGANIC CRUCIFEROUS VEGGIES

Eating  Cruciferous vegetables has profound health benefits. Below are few health benefits highlighted,

Prevent Cancer

Organically grown Cruciferous vegetables are not only low-calorie and they are loaded with lots of nutrients. They commonly contain an important phytochemical known as glucosinolates.This. compounds helps lower inflammation and reduce the risk of developing cancer. Prostate and breast cancer are one of the leading cancer deaths in men and women respectively can be timely prevented by regular eating of affordable cabbage ,broccoli ,cauliflower and other cruciferous diets. These vegetables are readily available in our local markets.

Your daily meals count a lot when it comes to cancer risk factors, what we eat determine how strong our immune system will be and how much toxins we accumulate in our system. Organic Cruciferous veggies contains powerful antioxidant and anti-inflammatory agents that prevents oxidative stress of our body tissues which results into lots of ailments .To reduce the risk of developing cancer , it is very important we ‘”crucify’’ our diet daily. we can never go wrong with eating of these cruciferous vegetables such Broccoli, Cabbage, cauliflower, Raddish, .

Studies has shown that regular intake of these vegetables, reduces the risk of developing breast, lung, prostate, and colorectal cancers.Researchers has revealed that twenty-eight servings of vegetables per week decreased prostate cancer risk by 33 per cent, but just three servings of cruciferous vegetables per week decreased prostate cancer risk by 41 per cent. “Also, one or more servings of cabbage per week reduce risk of pancreatic cancer by 38 per cent.

PREVENTS CARDIO VASCULAR DISEASES

Organically grown cabbage, broccoli, cauliflower, Brussel sprouts and other cruciferous are reach in antioxidants. In addition to the vitamin C and beta-carotene, in cruciferous vegetables contains other antioxidant nutrients like vitamin E, manganese, zinc, and selenium which prevents oxidative damage of cardiovascular tissues. They aslo contain Flavonoid antioxidants like isorhamnetin, quercitin,

and kaempferol that has anti-inflammatory properties. Regular intake of cruciferous diet reduces the risk of stroke and heart attack. The unusual concentration of folic acid in these veggies helps them prevent heart diseases.

PROMOTE WEIGHT LOSS

Regular Cruciferous diets are easy way out of weight gain. These vegetables are cholesterol free, have low calories and high fibre content.The fibre possesses appetite-suppressant qualities that may make you feel full and easily satisfied. It improves your bowel movement thus preventing constipation. Aside from just losing weight, the beta carotene and other nutrients its contains that nourish the skin. You will lose weight without looking shrivelled. Broccoli is known for its high level of folic acid which boost and improves serotonin in the body.

At each meal fill more than half of your plate with a least three cruciferous than carbohydrate food . You will achieve a quicker and better result especially when you eat them without butter which adds to the calories.

HEALTHY EYES

Most cruciferous veggies contains carotenoids such as zeaxantin and lutein. These substances helps in the formation of the eye pigment. Broccoli, Radish, cauliflower and other cruciferous are very reach in these carotenoids which protects the eye from harmful ultraviolet radiations. Lutein helps protect against age-related diseases such as cataracts and macular degeneration

PREPARE VEGETABLES IN A HEALTHFUL WAY

To reap maximally the nutritional benefits of organic cruciferous veggies, you need ro prepare them right .These vegetables; cabbage,cauliflower,broccoli,Brussels sprouts and bok choy, contains an important enzyme known as myrosinase that converts glucosinolates to an anti-cancer compound called Isothiocyanates . The enzyme myrosinase very sensitive to heat hence over cooking destroys the enzyme thus reducing the anti-cancer potentials of these vegetable .These vegetables can eaten raw in salads but it has to be thoroughly washed .

Cooking whichever way alters the nutritional content of vegetables .Boiling vegetables most of the time leach away the nutrient into the water . Steaming , Stir frying and sous vide for a short time 5 minuites with minimal heat are the best way to cook cruciferous Veggies

Microwaving is also good because microwave oven use less heat than other cooking methods but do not over cook vegetables.