Cruciferous greens

Cruciferous vegetables are vegetables of the family Brassicaceae (also called Cruciferae). These vegetables are widely cultivated, with many genera, species, and cultivars being raised for food production such as cauliflower, cabbage, watercress, bok choy, broccoli and similar green leaf vegetables. They are high in vitamin C and soluble fiber and contain multiple nutrients and phytochemicals.



Arugula, also known as rugula, rucola or garden rocket, is one of the nutritious green-leafy vegetable of Mediterranean origin. Like most salad greens, arugula leaves provide the body with potassium, calcium, copper, manganese and iron. They also contain folic acid and the vitamins A, C and K. Also is particularly rich in erucin, which was shown in this new study to halt breast cancer cell growth by 95%, and killed 45% of them outright in vitro. Erucin is very similar to the well-known compound sulforaphane found in broccoli.



Broccoli is a good source of vitamin C and folate (naturally occurring folic acid). It also contains vitamins A, K, calcium, fibre, beta-carotene and other antioxidants (notably indole-3-carbinol and sulforaphane). Broccoli is known to have a protective effect against cancer. It also contains a wide range of phytochemicals which protect against many chronic diseases, and combat depression, improve bone strength and aid digestion.


Brussels sprouts

Brussels sprouts, like other vegetables in the Brassica family, contain sulforaphane. Sulforaphane is an antioxidant which is believed to reduce the risk of developing cancer and stunt tumour growth. It is this sulforaphane which produces the sulphur smell if Brussels sprouts are overcooked. Brussels sprouts are also a good source of folate, vitamin K and vitamin C.


Chinese cabbage

Chinese cabbage is actually a abundant way to obtain vitamin D, that allows for the assimilation of calcium as well as phosphorus, and therefore guarantees healthy teeth and bones.


Collard greens

This dark leafy green, a staple in the south, is delicious and packed with vitamins and minerals. Collards contain vitamin C, E, K, beta-carotene and omega-3 fatty acids. Collards also contain phytonutrients called glucosinolates, which help detox the body and lower oxidative stress, decreasing the risk of cells becoming cancerous.

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Kale is a dark leafy green, a great source of Vitamins A, C, and K, plus it contains calcium and potassium. Additionally, kale contains carotenoids – specifically, lutein and zeaxathin. Consuming both may help prevent Age Related Macular Degeneration (AMD).


Watercress (Nasturtium officinale)

Watercress contains significant amounts of iron, calcium, iodine, and folic acid, in addition to vitamins A and C. Many benefits from eating watercress are claimed, such as that it acts as a stimulant, a source of phytochemicals and antioxidants, a diuretic, an expectorant, and a digestive aid. It also appears to have antiangiogenic cancer-suppressing properties; it is widely believed to help defend against lung cancer.


Beet green

Beetroot is a good source of iron and folate (naturally occuring folic acid). It also contains nitrates, betaine, magnesium and other antioxidants (notably betacyanin).

More recent health claims suggest beetroot can help lower blood pressure, boost exercise performance and prevent dementia.



Chard is a colorful, leafy green that can be confused for spinach. This super food is a variety of beet that comes from the same family as beets and spinach. Chard has many health benefits. They are armed with carotenoids, antioxidants, and many vitamins and minerals. Chard is a good source of vitamin A, calcium, iron, manganese, and potassium. Betalains and beta-carotene are considered antioxidants and anti-inflammatory agents. Lutein is the main carotenoid found in chard that works to maintain eye health. Carotenoids and antioxidants work to neutralize free radicals in the body. Manganese is also a form of antioxidant. Beta-carotene can transform into a form of vitamin A. This vitamin is good for maintaining healthy skin, teeth, and bones. It is also known as retinol that helps to protect your eyes.



Chicory root fiber increases calcium absorption while helping to maintain a healthy balance of ‘good’ bacteria in the colon. It helps lower cholesterol levels and has minimal increasing impact on blood sugar. Gradually add to your diet to prevent gas and bloating.


Dandelion leaves

Dandelion leaves contain abundant vitamins and minerals, especially vitamins A, C and K, and are good sources of calcium, potassium, iron and manganese. It has been used in herbal medicine to treat infections, bile and liver problems, and as a diuretic.


Leaf lettuce

Good source of vitamins A and C, magnesium, iron and potassium, including chromium. Chromium is a component of the glucose tolerance factor (GTF) which helps maintain normal blood glucose levels by making insulin more efficient. This will fight insulin resistance which is often associated with PCOS. Furthermore, chromium promotes weight loss due to its ability to help control cravings, reduce hunger, and control fat in the blood.



Spinach is known for its high levels of vitamin A, giving every forkful of spinach immunity boosting, vision protecting, skin enhancing powers. A cup of cooked spinach packs up to 12% of the recommended daily dose of calcium and enough vitamin K to help prevent bone loss. spinach’s glycolipids may help prevent the development of tumors, Plus, the galactolipids in spinach have been linked to the prevention of inflammatory diseases like arthritis. Spinach is also a good source of iron.



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