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CRUCIFEROUS SUPERHEROES

Blog > Cruciferous Superheroes

Cruciferous Superheroes

Published
October 11, 2023
Category
Blog, Food Bulletin Newsletter
Tags
Fiber, Food IQ, immunity, vegetables, vitamin C, vitamin K

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While this newsletter focuses on holistic diets covering a range of plant-based food groups, we want to call out a superstar food group – the cruciferous vegetables! Native to temperate East Asia, these vegetables can be found around the world; Broccoli, Cabbage, Mustard, Radish, Bok Choy and many more.

These low calorie vegetables cover a range of essential nutrients to support daily body functions, and phytonutrients that boost our immunity. One of the nutrients in particular, glucosinolates, gives these veggies the characteristic pungency in aroma and bitter/spicy taste. These compounds tend to break down when chopped or under heat, so best to eat raw or very lightly cooked, to retain the benefits.

There are more than 3,000 species of cruciferous vegetables, but what is clear is that we often do not get enough in our diets!

Turnips: the greens are underrated!
The turnip provides an amazing bounty of nutrients like fibre and Vit C. What we commonly eat is the beautiful white or purple ‘root’. But did you know the leaves are edible too – they taste delicious when cooked by themselves or added to a recipe. They are also an excellent source of vitamin K, 1 cup of cooked turnip greens gives you almost 600% of your daily value! The rich green leaves are also sources of the antioxidants beta-carotene and lutein.

The almighty Asparagus
White asparagus is cultivated by reducing the plant’s exposure to light, resulting in a milder taste than green asparagus. Purple asparagus is a different variety and has more sugar, leading to a nuttier taste. Researchers have identified nearly 100 different phytonutrient compounds in asparagus. Best eaten lightly steamed, enough to cook them so they digest easier but not too much that they get soggy and wilt. A dash of lemon, salt and pepper and you don’t need anything else to enjoy their unique flavour.

Broccoli: not just a pretty flower
Broccoli is a fantastic source of vitamin K, C, B, E, chromium, folate and even omega-3 fatty acids. It also contains sulforaphane which has cardiovascular benefits and anti-cancer & tumour reduction properties. Sulforaphanes begin breaking down when the plant surface is disrupted (chewing or chopping), so cook lightly and retain some of the crunch! Either steam them a little or better yet, stir fry at high heat for a few minutes with some herbs and spices and toss into your favorite dishes.

Swiss chard: easy everyday superfood
Contrary to what its name suggests, Swiss chard is native to the coastal regions of Southern Europe. The bright red and yellow hues in Swiss chard are due to the presence of betalain. This phytochemical is present in only a few plants, but is gaining attention due to its high antioxidant activity, and ability to inhibit systemic inflammation. Chards are best eaten raw as salad or even a wrap, or lightly and quickly stir-fried in a wok, so as to retain their beautiful colors, nutrients and flavour. Toss in a wok with some ginger, garlic, sesame and soy sauce – delicious!

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Vitamin K and its health benefits

Blog > Vitamin K and its health benefits

Vitamin K and its health benefits

Vitamin K and its health benefits

Named after the German word ‘Koagulation’ (or coagulation), Vitamin K refers to a group of three basic types of vitamins; K1, K2 and K3. Vitamin K1 is easily found in most plant foods, especially green vegetables, along with K3 which is found in most foods. Vitamin K2 is less common in plant-based diets, except where they have gone through fermentation in the case of tempeh or miso. The daily recommended amount of Vitamin K is 80 mcg (micrograms).

Vitamin K is most commonly associated with blood clotting; the process requires a complex interplay of multiple proteins, of which 4 of them require vitamin K to function. Additionally, Vitamin K has been vigorously studied for its role in bone health, where it helps maintain a healthy bone mineral density. This helps reduce risk of bone fractures, especially hip fractures. Preliminary studies show promise in the use of Vitamin K in the fight against osteoporosis and osteoarthritis.

Vitamin K is critical for the process of photosynthesis in plants, so it should come as little surprise that fresh greens are a go-to ready source.

Kale & its many varieties

Belonging to the cruciferous family, Kale is a bona fide superfood with its high concentrations of Vit K (1 cup cooked gives >1000% DV!), minerals, and antioxidants. Do you know the many varieties of kale out there?

Curly Kale has a peppery, bitter/tangy taste. Surprisingly a single serving has more vitamin C than an orange. Great for baking into kale chips. Red Kale, with a red stem, has a similar taste to curly Kale but is much sweeter and perfect for eating raw. Lacinato Kale is super dark, thinner, soft, and rich in flavor. Best when cooked and good in salads too. Redbor Kale has a deep purple color and is best softened through cooking in soups. Baby Kale is the easiest kale to find. Smaller and tender, the leaves taste great in salads and smoothies.

Basil, also known as Tulsi meaning ‘the incomparable one’

Basil is a powerful adaptogen. Adaptogens are herbs that are stress busters (physical, chemical & biological). Use it in cooking, grind into a pesto, infuse in hot water or simply chew a couple of leaves everyday. The eugenol compound extract from basil has been widely studied for its anti-inflammatory effects, providing the same relief that many over-the-counter aspirins do. A half cup of fresh basil provides 98% DV of vitamin K and 10% DV manganese and copper.

Leeks do more than just flavor soup
They comprise 16% inulin fiber, which nourishes good gut bacteria. Studies showed that eating leeks over 2 weeks increased beneficial bifidobacterial count in the gut. Leek belongs to the allium family which also includes garlics, onions and scallions, and contains many of the same beneficial compounds the latter group posses. Similarly, let leeks sit 5 minutes after cutting so their anti-cancer compounds develop fully. 1 cup cooked leeks provide 30% DV vitamin K and 6% DV folate.

Miso is a unique source of vitamin K2
A traditional ingredient of Japanese and Chinese cuisine, miso is a paste made from fermented soyabeans, the fermentation being triggered by a mould called ‘koji’ (Aspergillus oryzae). The paste imparts the coveted ‘umami’ taste that these oriental cuisines are famous for. Miso is a great source of beneficial bacteria that strengthen our gut and enhance energy levels. Little wonder that many Japanese households begin the day with a bowl of miso soup. 1 tablespoon yields 1 cup of soup, providing 6% DV vitamin K, along with a host of other beneficial minerals.