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Crucifers: What are they and how do they benefit you?

Crucifers: What are they and how do they benefit you?

Mireia Cervera 10 January 2017

Do you know the properties of crucifers? They are the family of vegetables with the most nutritional and therapeutic benefits. That is why they are increasingly popular among followers of a "healthy" lifestyle. Discover in this post his virtudes and benefits for our health, as well as the most suitable ways of cooking and conservation to get the most out of them.

These winter vegetables are native to Western Asia and Europe. Since the time ofthe Romans were a kind of remedy for everything, and from where the main medicines were obtained. It was just over 30 years ago when its production and consumption began to increase in a more generalized way. Currently, among all the hortalizas, this genus ranks third in production and consumption behind potatoes and tomatoes.

What are crucifers?

Crucifers are a group of vegetables that owe their name to the fact that their four-petalled flowers are arranged in the shape of a cross. They constitute a large group with more than 338 genera and 3,000 speciis, some well known, such as cabbage, cauliflower, broccoli, and Brussels sprouts and others that begin to be heard more and more, such as kale .

Nutritional value

Cruciferous plants are rich in nutrients, including several carotenoids, vitamins C, E and K that strengthen the immune system and help us face winter with greater energy and vitality.ad. They are also a recognized source of fiber, folates, and minerals. Its richness in calcium stands out, where a generous serving of these vegetables provides as much calcium to the body as a glass of milk, which is very good for the bones and prevents osteoporosis. In addition, this popular family of vegetables contains a group of substances called glucosinolates , responsible for its penetrating aroma and bitter taste, considered as powerful antioxidants that provide protection against diseaseheart, nervous system, and even certain types of cancer. In fact, sulforaphane is one of the most studied components due to its antioxidant and anti-cancer activity. Theed / 25019218 # https: //www.ncbi.nlm.nih.gov/pubmed/25019218 "> studies have reported that it can reduce the growth of cancer cells and induce their death in patients with leukemia.

How to preserve and cook crucifers?

Although they can be bought in the markets all year round, their best time is in winter and spring. When choosing these vegetables, their freshness is important, recognizable byr a firm trunk and deep green leaf color. Specimens that have open flowers, are soft or yellowish, must be rejected. And to keep them in optimal conditions, they must be stored unwashed in a plastic bag.hole in the refrigerator for three to five days.

Due to its versatility in the kitchen, countless recipes are obtained with these healthy and nutritious ingredients. Proof of its culinary value is that crucifers are the ingrThe main ingredient in some traditional dishes, such as Cocido in Spain, Trinxat de la Cerdanya in Catalonia, Sauerkraut in Germany and Kimchi in Korea. But so that they maintain all their properties, the ideal formto consume them is raw, sprouted, fermented, liquefied, sautéed or steamed. If they are boiled, the ideal is not to spend 10 minutes. In case of difficult digestions and gases, they can be cooked with a little cumin or fennel.

This familyof vegetables could perfectly pass for functional due to its high content of nutrients and healthy properties. We should include them, weekly, in our diet to enjoy all their beneficial benefits for our health.

Mireia Cervera Nutritionist Teresa Carles Healthy Foods Group - Flax & Kale