Many of us know that vegetables are very important to any diet, however, are all of the vegetables created equal? Due to its anticancer properties, cruciferous vegetables have risen in popularity. This huge group of plants is wide-ranging, each of the vegetables in this group provides strong and unique flavors. Furthermore, what others don’t know is that these vegetables can be beneficial for weight loss. Yes, you read it right, you can use cruciferous vegetables for weight loss.
What is a Cruciferous Vegetable?
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Maybe you are asking, what does cruciferous mean? Actually, the term cruciferous is derived from the Latin word crucifix. Quite tricky isn’t it? However, this is because the blossoms of all the vegetables in this group resembles a cross in it.
These type of vegetables are unique because they are a good source of sulfur-containing compounds also known as glucosinolates. We can classify this compound into three categories basing on the amino acid precursor’s chemical reaction. The three categories of glucosinolates are aromatic, indole, and aliphatic.
Cruciferous vegetables are beneficial in losing weight since it is rich in many vitamins in minerals. If you eat it naturally and freshly, you are most likely to get the best of the best nutrient of these amazing vegetables.
Examples of Cruciferous Vegetables
Here is various example of cruciferous vegetables for weight loss:
Health Benefits of Cruciferous Vegetables
Usually, the cruciferous vegetables have low calories, rich in folate, vitamins C, K, E, and fiber. This fiber is beneficial if you want to achieve a healthy and slim body. It is also essential for weight loss because it can keep you feeling full longer.
Moreover, cruciferous vegetables are also a good source of phytonutrients. These plant-based compounds which may help in lowering the risk of inflammation. Furthermore, it can also help in reducing the risk of cancer development.
Glucosinolates are also in the cruciferous vegetables. These special chemicals do not only give the unique taste of the vegetables but also helps in giving anti-cancer effects. Moreover, it also helps in protecting cells from DNA damage. It also has inactive carcinogens, antiviral and antibacterial properties.
How Much Cruciferous Vegetables Should I Eat?
According to a governing body, women should eat at least 2.5 cups of cruciferous vegetables every day. While for men, at least 3 cups of the vegetable is a must eat. One cup of raw or cooked broccoli, cauliflower, or Brussels sprout is equivalent to one cup of cruciferous vegetables. Additionally, 2 cups of green leafy vegetables like arugula or kale, is equivalent to 1 cup of cruciferous vegetables also.
The total consumption of vegetables isn’t just for the cruciferous vegetables. However, this group of vegetables must be in your diet to achieve the maximum health benefits.
Cruciferous Vegetables for Weight Loss: 7 Steps to Losing Weight
Here are the seven (7) basic steps to losing weight with cruciferous vegetables:
Research on various considerations. You should research on some of the possible considerations in eating cruciferous vegetables for weight loss. This is to ensure that you are getting the right result that you want.
Prepare vegetables in a healthy way. Cruciferous vegetables are rich in nutrients, vitamins, and minerals. You shouldn’t cook them with additional fats. If you want to eat them cooked, you can try to steam or just microwave it. Do not cook it with butter or oils because it’ll give you more fat and that’s not good since you want to lose weight.
Take note of the portion size. You should pay attention to the portion size of the vegetables you eat. By this method, you will be able to monitor your consumption hence, preventing you from gaining weight.
Fat loss and Weight Loss. You must learn that the two terms are both different. Not all weight that you lose by eating the group of vegetable comes from fat. You can lose the fat in your body if you match your proper diet with proper exercise.
Eat more cruciferous vegetables. Every meal, it is a must to eat cruciferous vegetables that are at least half of your plate. Furthermore, you also need to meet the recommended 3-5 servings of the vegetable group per day to have a better chance of losing weight.
Cruciferous vegetables are not just ordinary vegetables that are nutrient-dense and low in calorie. These special group of vegetables can also be beneficial in fighting various illnesses like cancer. You can also use cruciferous vegetables for weight loss if you want to make your figure a head turner. However, if you want to achieve this, you should match your diet with proper exercise.
Furthermore, you can get all the adverse effect of the cruciferous vegetables when you add it in your diet. You can also try a lot of various recipes in incorporating vegetables to hit your daily serving needs.