Photo: Zen Chung

What is the best superfood vegetable?

Consuming these types of vegetables, which are high in fiber and are nutritious, support a healthy diet and will help reduce obesity. ... These superfoods include: Arugula. Broccoli. Brussels sprouts. Cabbage. Cauliflower. Kale. Radishes. Turnips.

mayoclinichealthsystem.org - Superfoods: Cruciferous vegetables - Mayo Clinic Health System

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When you were young, you likely heard your parents tell you: "Eat your vegetables. They are good for you." Although you might prefer to choose a more tasty selection, there is strong evidence to support your parents' rationale for encouraging you to eat them. For example, one particular group of vegetables known as cruciferous contains a potent phytochemical called sulforaphane. Research surrounding this phytochemical has shown it to be a powerful antioxidant and anti-inflammatory, which aids in the prevention and treatment of several types of cancer. In addition, some studies show a correlation between consuming vegetables high in this phytochemical with a reduction in depression, improved pain management, reduction in obesity and improved conditions related to cardiovascular disease.

These superfoods include:

Arugula

Broccoli

Brussels sprouts

Cabbage

Cauliflower

Kale

Radishes

Turnips

The calories for these powerful vegetables range from a high of 14 calories per ounce to a low of 5 calories per ounce. Consuming these types of vegetables, which are high in fiber and are nutritious, support a healthy diet and will help reduce obesity.

Here's an easy recipe packed with several cruciferous vegetables:

Eggroll in a bowl

Start to finish: 10–15 minutes

Servings: 6 (1-cup servings)

1 tablespoon olive oil

½ cup onion, diced

1 garlic clove, minced

1 chicken brat (3 ounces), chopped

½ cup celery, chopped

½ cup broccoli, chopped

½ cup cauliflower, chopped

½ cup cabbage, shredded

½ cup peppers, sliced

½ cup mushrooms, sliced

1-10 ounce can of diced tomatoes with green chiles

1 cup of chicken broth

2 tablespoons balsamic vinegar

Saute onions, garlic and chicken brat in oil. Then add the rest of the vegetables. Cover and cook until tender.

Nutritional information per serving: Approximately 113 calories

Find additional healthy weight resources that can help you reach your goals.

Eileen Dutter is a dietitian in Nutrition Services in Eau Claire, Wisconsin.

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Why do I feel weird after eating Brussel sprouts?

Like other cruciferous veggies, Brussels sprouts have a type of carbohydrate that your body can't easily break down. This can cause you to have belly pain, gas, and either diarrhea or constipation.

webmd.com - Health Benefits of Brussels Sprouts - WebMD

Brussels sprouts get their name from the capital of Belgium, where they first grew in the 16th century. They look a little like mini cabbages, but don't let the small size fool you. They have a lot of nutrition in each bite. Brussels sprouts are in the cruciferous family -- relatives of broccoli, cauliflower, collard greens, and kale. Only 1 to 2 inches across, they're green and round, with tightly packed leaves. When you prepare them the right way, Brussels sprouts have a mild, sweet, almost nutty flavor. But they're very easy to overcook, which can lead to a bitter taste, mushy texture, and a strong, sulfur-like smell. For that reason, Brussels sprouts often get a bad rap. Nutrients per Serving One serving (1 cup) of cooked Brussels sprouts has: Calories: 56

Fat: 0 g

Carbohydrates: 11 g

Fiber: 4 g

Protein: 4 g They're also rich in vitamins and minerals, such as: Vitamin C

Vitamin K

Folate

Calcium

Iron

Potassium

Health Benefits Brussels sprouts have a lot of a natural, sulfur-based substance with a name that's a bit of a tongue twister: glycosinolate glucobrassicin. Research shows that this compound may help prevent damage to your DNA that raises your chances of getting cancer. It may also stop new blood vessels from growing inside tumors. Eating a lot of Brussels sprouts and other cruciferous veggies may help protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate. Crunchy veggies like Brussels sprouts may also help you stave off other health issues, such as high blood pressure, high cholesterol, heart disease, and diabetes. Brussels sprouts also have carotenoids, colorful pigments found in plants, which are good for your eyes.

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