|
|
|
You can get e-magazine links on WhatsApp. Click here
|
|
|
|
|
|
Cruciferous vegetables are utilised traditionally for culinary & medicinal purposes
|
|
Tuesday, 30 November, 2021, 15 : 00 PM [IST]
|
|
Ranjeetha, Nadeem Pasha, Nagendraprasad & Veeresh
|
The vegetables of the family Brassicaceae or Cruciferae are called cruciferous vegetables and are popularly known as cole crops. The name cruciferae is from the shape of their flowers whose four petals resemble a cross. Cole crops are cool season vegetables and dominant food crops worldwide utilized traditionally for culinary and medicinal purposes in different cultures which includes broccoli, cabbage, cauliflower, collards, kale, mustard, turnips, radish, horse radish, chinese cabbage, watercress, garden cress, and so on.
According to the data from Food and Agriculture Organization (FAO), the production of brassica vegetables in the world covers approximately 139 million tonnes and 33.50 million tonnes of cauliflower and broccoli, 105.70 million tonnes of cabbage and other brassicas. China is the largest producer of brassicas in the world and constitutes over half of the brassica vegetables production in the world.
The cruciferous veggies are rich in vitamin C, K, E, fibre, calcium, potassium, iron, copper, manganese, zinc, selenium, carotenoids, proteins, CHO. The protein content in cole crops varies from 1.00 % to 3.30 % (w/w) on fresh weight basis. Kale has highest amount of protein (3.30 %) and radish contains less than 1 % protein on fresh weight basis.
Relatively highest fibre content is reported in collard green (4.60 % w/w fresh weight basis), followed by broccoli (30.40 % w/w dry weight) and cauliflower (26.70 % w/w dry weight basis). They also serve as a good source of carbohydrates (0.30 % to 10.00 % w/w fresh weight basis). Watercress has relatively highest amount of fat ( nearly 1.00 %), while most of the other cruciferous vegetables are free from dietary fat. Thus, they are important constituent of low fat and heart friendly diet and are a great source of omega 3s, the healthy fats which is essential for many bodily functions such as reducing mental decline and maintaining good health.
Brassicas are rich in fibre and low in calories, this combination will help you feel full and satisfied without overeating, thus it is a great addition to weight loss and heart healthy diets. Cruciferous vegetables are considered as an anti-aging food group as they contain antioxidants that help protect your body from free radical damage and oxidative stress. Quercetin is one beneficial antioxidant found abundantly in cruciferous vegetables including broccoli, cabbage, Brussels sprouts, and kale. It helps to lower chronic inflammation, combat seasonal allergies as well as boost skin health.
Cole crops, a group of green foods are a good source of phytonutrients or secondary metabolites which helps to reduce risk of cancer and lowers inflammation. They are rich in sulphur containing compound, glucosinolates which is responsible for aroma, bitter flavour and possess anticancerous effects. The major aroma component in cooked brassica vegetables is dimethyl trisulphide. Flavonoids, anthocyanins and carotenoids constitute biologically active colored compounds. Apart from these, coumarins, polyphenols, terpenes and therapeutic antioxidant enzymes constitutes major health bene?cial compounds.
Sulforaphane is a phytonutrient, functions as a powerful antioxidant. It’s also an isothiocyanate. The isothiocyanate is found in sulforaphane-generating vegetables is called glucoraphanin, a biologically active, sulfur-containing glucosinolate compound that gives them that strong smell and taste.
- Cancer prevention: Cruciferous vegetables are perpetually under scientific study for their effect on chronic conditions like cancer and the American Institute for Cancer Research categorizes cruciferous vegetables as “foods that fight cancer.” This is because of their high fiber content as well as being non-starchy vegetables and a good source of carotenoids. These characteristics may reduce the risk of certain cancers but apply to foods outside of cruciferous vegetables as well.
- Fights Depression: Cruciferous vegetables provides relief from depression. Sulforaphane possess antidepressant and anti-anxiety activities. The anti-inflammatory properties also have a role in preventing depression. Inflammation has been linked to depression, among other conditions and diseases. Cruciferous vegetables help fight off anxiety and depression by reducing inflammation in the brain and body.
- Protect from Diabetes: Cruciferous vegetables have ability to prevent and treat diabetes. Cruciferous vegetables contain a high amount of fiber, which slows the absorption of sugar in the blood stream. This prevents spikes and crashes in blood sugar.
- Improve Cardiovascular Health: Research has shown that sulforaphane reduces inflammation in the arterial walls, which helps to prevent obesity and relieve hypertension.
The recommended daily intake of vegetables of any kind is 5 serves per day, 1 serve is 75 g (1 cup of shredded cabbage or 1/2 cup of cauliflower/broccoli florets). Mixing up your vegetables will maximise benefits and minimise exposure to potential problematic compounds.
Cons of consuming cruciferous vegetables
- Excess gas formation and discomfort caused by fermentation of fiber in the large intestine due to the sulphur-containing compounds in brassicas so if you have any issues try eating them raw or steam or stir fry briefly.
- Food chemicals: Cauliflower is high in salycilates and amines whereas broccoli, Chinese broccoli, pickled or fermented vegetables (including sauerkraut and kimchi) are high in salycilates, amines and glutamates. Individuals with sensitivity to those food chemicals should limit the intake of the mentioned vegetables to tolerance.
- The digestion of cruciferous vegetables in the intestines releases goitrogens, increasing iodine’s need, impacting the thyroid gland when consumed raw, so it is recommended to people with thyroid issues to consult their physician before consuming these veggies.
- Fodmaps are nothing but fermentable carbohydrates that can cause symptoms in people with inflammatory bowel disease or irritable bowel syndrome. Brussel sprouts and savoy cabbage are high in fructan, broccoli stalks and broccolini are high in fructose whereas cauliflower is high in mannitol.
- To avoid flatulence, the brassica vegetables need to be adequately chewed.
The cole crops have unique taste and aromas with both significant nutritional and health beneficial values. The development of brassica vegetables as staple and occasional, or supplementary and food crops depends on their nutritional and organolpetic properties.
(Ranjeetha is Technical Assistant Horticulture, Taluk Panchayat Chintamani; Nadeem Pasha has M.Sc. (Agri) in Horticulture, UAS GKVK, Bengaluru; Nagendraprasad has M.Sc. Ag. Horticulture (Floriculture and Landscape Architecture), Rajmata Vijayaraje Scindia Krishi Vishwa Vidyalaya Gwalior, Madhya Pradesh; Veeresh has M.Sc. in Agricultural Economics, UAS Raichur. They can be reached at Ranjeetha.R.Gowda@gmail.com)
|
|
|
|
|
|
|
|
|
|