The Ultimate Cruciferous Vegetables List: Recipes Round-up

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The Ultimate Cruciferous Vegetables List: Recipes Round-up | Real Food RN

Cruciferous vegetables are some of the healthiest vegetables that you can eat. In my opinion, they are also some of the most delicious! I eat them almost every day in some form. I love to write about the healing powers of food and that is why I decided to curate this cruciferous vegetables list: recipe round up! I want to make it as easy as possible to make and eat these wonderful foods.

I don’t care if you are the president…

‘I’m President of the United States, and I’m Not Going to Eat Any More Broccoli’ – George Bush

now you have no excuses not to eat them!

What are cruciferous vegetables?

  • Arugula
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Chinese cabbage
  • Collard greens
  • Daikon radish
  • Horseradish
  • Kale
  • Kohlrabi
  • Land cress
  • Mustard greens
  • Radish
  • Rutabaga
  • Shepherd’s purse
  • Turnip
  • Watercress

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. As a group, the cruciferous vegetables are simply superstars in these conventional nutrient areas. (source)

Health benefits of eating cruciferous vegetables:

  • One of the big reasons to eat plenty of cruciferous vegetables is that they may help to lower your risk of getting cancer!
  • They reduce oxidative damage to the body caused by stress
  • They give you increased detoxification abilities due to the sulfur component actually enhancing our livers detoxification abilities
  • The high levels of Vitamin A are great for the health of your skin and vision
  • The high levels of Vitamin C help keep the immune system in good working order
  • They help the body fight free radical damage

Just look at this nutritional profile!: (source)

NutrientBroccoliBrussels sproutsCabbageCollard greensKale
(chopped & steamed)(boiled)(shredded & boiled)(chopped & boiled)(chopped & boiled)
Vitamin A (IU)5178184060012,00826,455
Vitamin B1 (mg)
Vitamin B2 (mg)0.410.200.240.400.25
Vitamin B3 (mg)2.131.561.272.201.51
Vitamin B5 (mg)1.80.640.640.830.17
Vitamin B6 (mg)0.500.460.520.480.50
Folic acid (mcg)2131549135748
Vitamin C (mg)2791599170147
Vitamin E (mg)1.702.180.703.372.58
Vitamin K(mcg)35135922114222921
Iron (mg)
Magnesium (mg)8851366564
Manganese (mg)0.770.570.552.161.49
Phosphorous (mg)23414368100100
Potassium (mg)1146810439998815
Zinc (mg)1.410.510.421.620.72
Protein (g)
Fiber (g)10.66.710.510.77.15
Omega-3 fatty acids (g)0.450.430.520.360.36

And now for the Cruciferous Vegetables List: Recipe Round-Up

But first, before you dive it…make sure you have these handy tools to make these recipes even easier!:




Bok choy

Brussel Sprouts


CLICK HERE to Pin this recipe

The Ultimate Cruciferous Vegetables List: Recipes Round-up | Real Food RN


Learn More About Kate, Founder of Real Food RN

Hi! I'm Kate.

Registered Nurse. Mom. Real Foodie.

Welcome to Real Food RN! A blog with the mission to empower you to live your healthiest life possible, starting today.



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Integrative Nutrition Sample Class CTA

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