The broccoli, cauliflower, cabbage and kale belong to the family Brassicaceae, formerly called cruciferous . With them you can prepare delicious dishes and they are also very nutritious . The only drawback that some people find when consuming them is that they cause gas and bloating , so we will see how this effect can be avoided.
How to consume them without causing swelling?
Cruciferous vegetables like broccoli can cause gas and bloating because of their fiber and carbohydrate content . These vegetables have a complex sugar called raffinose.
Cooking can break down raffinose. Chop the crucifers and let them rest a little . Slice them finely to break up the crispy membranes, then make a soup out of them. Chopping creates beneficial phytochemicals, and cooking removes some compounds that inflame you.
If the bloating problems continue, then try other crucifers that don’t cause it as much, like watercress and bok choy . You can also choose to enjoy half mixed greens and half arugula; with some radish, suggests nutritionist Kelly LeVeque at mbg food.
Why are they so recommended to integrate into the diet?
Crucifers are low in calories , a good source of vitamin C and folates. A serving of 200 grams of broccoli provides almost double the recommended intakes of vitamin C and a quarter of the recommended intakes of folates for a man and a woman aged 20 to 39 years with moderate physical activity.
According to the Spanish Nutrition Federation , crucifers are also a source of fiber and potassium , which contributes to the normal functioning of the nervous system and muscles.
They have antioxidant substances (beta-carotene, lutein, zeaxanthin). One of its main characteristics are the antimicrobial sulfur compounds that give it its strong aroma and flavor. They also contain phytochemicals, most notably sulforaphane, which has been linked to health benefits, such as better heart and digestion health.
Compounds in crucifers have been widely studied for their anticancer effects, notes the National Cancer Institute.
How much do you need to eat?
You don’t need a large amount of crucifers to reap the benefits, the Academy of Nutrition and Dietetics notes . Adults need at least 2½ cups of vegetables a day. One cup of raw and cooked vegetables, such as broccoli , cauliflower, and Brussels sprouts, equals a 1-cup serving of vegetables . Two cups of raw leafy vegetables, such as kale and bok choy, equal a 1-cup serving of vegetables.