In terms of conventional nutrients (vitamins, minerals, carbs and fats), we cannot find another vegetable group that is as high in Vitamin A carotenoids, vitamin C, folic acid, and fiber as these brassicas. 100 calories of brassicas provides (5-6%) provides 25-40% of our daily fiber requirement! Brassicas can also contribute a some protein in the diet – and at a very low cost (to wallet & planet!) 3 cups of steamed broccoli provides you with 8g of protein. Not bad for a nutrient packed veggie!!
But especially important, these brassicas contain “methyl” groups which drive detoxification and protects our DNA from damage. Many of us eat many refined, and sugar/carb heavy foods which cause spikes of blood sugar, and then insulin levels. This makes inflammation at our cell’s surfaces! Add toxin exposure which also gravitate to fat or the fat of the cells wall (Mercury, lead and glyphosate {thank Monsanto’s prevalent herbicide/pesticide}) and we have so much inflammation at the surface of the cell, that the cell can has difficulty “hearing” the presence of vitamins, minerals and even hormones that may be nearby! Hormone resistance can develop, whether insulin, thyroxin, testosterone or estrogen due to this inflammation! SO, EAT MORE BRASSICAS, EVERY DAY!
Arugula
Bok Choy
Broccoli & Chinese broccoli
Brussel Sprouts
Cabbage
Cauliflower
Chard
Chinese cabbage
Choy mue
Collard greens
Daikon radish
Horseradish
Kale
Kohlrabi
Land/garden cress
Mizuna, Tatsoi and other Japanese greens
Mustard greens
Rapini
Radish
Romanesco
Rutabaga
Shepard’s purse
Turnip, and Turnip greens
Watercress
Yu choy
