There are over 3,000 types of cruciferous vegetables. Common varieties include broccoli, cauliflower, cabbage, mustard greens, watercress, kohlrabi, kale, and spinach.

Cruciferous vegetables are highly nutritious. While their nutritional content varies, most are rich in vitamins and minerals like vitamin K, vitamin A, vitamin C, folic acid, iron, calcium, selenium, and fiber. They contain glucosinolates, which give them their bitter taste and pungent smell, along with carotenoids such as beta-carotene, which provide antioxidant benefits and protect cells. Leafy greens like kale also supply omega-3, contributing to reduced inflammation and overall health.

Eating cruciferous vegetables can enhance cardiovascular health. Diets rich in fruits and vegetables, especially cruciferous types, link to a lower risk of heart disease. These vegetables help reduce blood pressure, which in turn lowers the risk of heart attacks and strokes. The blood pressure-lowering effect may stem from the glucosinolates they contain. These chemicals can also decrease LDL (bad) cholesterol and increase HDL (good) cholesterol levels. Healthy cholesterol levels prevent arterial plaque buildup, a cause of heart problems and strokes.

These vegetables also offer cancer prevention benefits. During digestion, glucosinolates in cruciferous vegetables produce compounds that can destroy cancer cells, inhibit tumor growth, and shield healthy cells from damage. Regular consumption of cruciferous vegetables may reduce the risk of prostate, colorectal, lung, and breast cancers.

Cruciferous vegetables strengthen immunity. Their antioxidants help protect the immune system as one ages. Sulforaphane, a chemical produced from glucosinolates during the digestion of foods like broccoli, plays a significant role in this process. The high vitamin C content in many cruciferous vegetables also boosts immunity.

While beneficial, some individuals should limit their intake of cruciferous vegetables.

Cruciferous vegetables can cause bloating and abdominal distension. This occurs due to fermentation in the gut, which produces gas. The extent of bloating varies by vegetable type. If broccoli, cauliflower, or Brussels sprouts cause discomfort, consider leafy greens like kale or spinach, which tend to be less gas-inducing.

Individuals with irritable bowel syndrome (IBS) may experience adverse effects. Along with bloating and abdominal distension, IBS sufferers can have constipation, diarrhea, or both, often triggered by certain foods. If you notice these side effects, limit cruciferous vegetables such as broccoli and cauliflower.

People taking blood thinners should exercise caution. Those on blood thinners must be careful with foods rich in vitamin K, including some cruciferous vegetables. Vitamin K promotes blood clotting and can interfere with the medication's effectiveness. Consult a doctor about the appropriate amount of cruciferous vegetables to consume while on these medications.

Cruciferous vegetable allergies are rare but can occur. Some people may be allergic to broccoli, kale, or other cruciferous vegetables. If you experience hives or lip swelling after eating any food, seek medical attention to determine the cause.

High consumption of cruciferous vegetables can be problematic for those with iodine deficiency. If your body lacks iodine, eating large quantities of these vegetables may cause issues. This is because substances in these vegetables can affect the body's absorption and use of iodine, leading to a deficiency.

Bao Bao (According to WebMD)