Cruciferous Vegetables: A Nutrient-Packed Superfood Group

Broccoli, leafy greens, and other cruciferous vegetables are loaded with essential nutrients and even contain cancer-fighting properties. If you’re looking for vegetables rich in vitamins, minerals, and health-boosting benefits, cruciferous veggies should be at the top of your list.

This diverse group includes leafy greens, cabbages, and mustard-family vegetables, all known for their impressive nutritional profiles and versatile flavors.

“Cruciferous vegetables are widely available and among the most nutrient-dense vegetables you can eat,” says registered dietitian Amber Sommer, RD, LD.

But what exactly makes them so healthy? And how can you incorporate more of them into your diet? Sommer breaks it down.

 

What Are Cruciferous Vegetables?

Cruciferous vegetables belong to the Brassica genus. The name “cruciferous” comes from their four-petaled flowers, which resemble a cross. Their vibrant colors are a telltale sign of their rich nutrient content.

“A good rule of thumb is that the deeper the color of a vegetable, the more nutrients it contains. For example, spinach is far more nutrient-dense than iceberg lettuce,” Sommer explains.

Common Cruciferous Vegetables Include:

• Arugula (rocket)

• Bok choy

• Broccoli

• Brussels sprouts

• Cabbage

• Cauliflower

• Chard

• Collard & mustard greens

• Daikon radish

• Horseradish

• Kale

• Kohlrabi

• Radish

• Rapini (broccoli rabe)

• Rutabaga

• Turnip

• Wasabi

• Watercress

Health Benefits of Cruciferous Vegetables

Since they belong to the same plant family, cruciferous vegetables share many health-promoting properties.

“All cruciferous vegetables offer similar benefits, but each has a unique nutrient profile. The key is to eat a variety of them,” Sommer says.

1. Cancer-Fighting Properties

Cruciferous vegetables contain glucosinolates, compounds that may help protect against cancer. Research suggests that diets rich in these vegetables may lower the risk of breast, prostate, lung, colon, and other cancers.

They may also help neutralize harmful compounds found in grilled, cured, or smoked meats.

2. High in Fiber

Fiber supports digestion, stabilizes blood sugar, lowers cholesterol, and promotes satiety. Cruciferous vegetables provide both soluble and insoluble fiber:

• Soluble fiber feeds healthy gut bacteria.

• Insoluble fiber aids digestion and prevents constipation.

For example, just 1 cup of broccoli provides 5 grams of fiber—about 20% of your daily recommended intake (25–35 grams).

3. Rich in Vitamin C

While citrus fruits often steal the spotlight for vitamin C, cruciferous vegetables are also excellent sources. This immune-boosting vitamin supports wound healing, skin health, and iron absorption.

Daily Vitamin C Needs: 75–90 mg

• Broccoli (1 cup, chopped): 80 mg

• Brussels sprouts (1 cup): 75 mg

• Red cabbage (1 cup): 50 mg

• Cauliflower (1 cup, chopped): 50 mg

4. Excellent Source of Vitamin K

Vitamin K is essential for bone health and blood clotting. Cruciferous vegetables, especially leafy greens, are packed with it.

For example, ½ cup of cooked collard greens provides 530 mcg—over four times the daily recommended intake.

5. High in Folate (Vitamin B9)

Folate is crucial for red blood cell formation, DNA synthesis, and fetal development during pregnancy.

Daily Folate Needs: 400 mcg

• Broccoli (½ cup, cooked): 84 mcg

• Turnip greens (½ cup, cooked): 85 mcg

• Brussels sprouts (½ cup, cooked): 42 mcg

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Who Should Be Cautious With Cruciferous Vegetables?

Most people can enjoy these veggies without issues, but some may need to moderate intake:

• Digestive Sensitivity: Large amounts may cause gas or bloating.

• Blood Thinners (Warfarin): High vitamin K content can interfere with clotting.

• Thyroid Concerns: Some believe cruciferous veggies affect thyroid function, but moderate consumption is generally safe unless advised otherwise by a doctor.

If you have concerns, consult a healthcare provider or dietitian.

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How Much Should You Eat?

Most adults should aim for 2.5 cups of vegetables per day, including cruciferous options.

• 1 cup of raw or cooked broccoli = 1 serving

• 2 cups of leafy greens = 1 serving

Easy Ways to Enjoy Cruciferous Vegetables:

• Snack on raw broccoli & cauliflower with hummus.

• Add arugula, kale,