Cruciferous vegetables: food Nutritious to you need hormones balance
It’s true that hormone imbalances can be associated with many problems, and can usually be experienced during puberty or pregnancy. It not only increases the risk of diabetes, but also obesity and other health conditions. To tackle these problems, food, especially those made with cruciferous vegetables, plays a vital role in balancing hormones.
We spoke to dietitian Deeksha Arora who talked about the importance of cruciferous vegetables in our diet.
WHAT ARE CRUCIFEROUS VEGETABLES?
Green vegetables, which have four-petaled flowers and belong to the edible cabbage family (genus Brassica) are called cruciferous vegetables. Some of the most common cruciferous vegetables are:
Broccoli
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Cauliflower
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Kale
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Brussels sprout
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Spinach (health benefits of
● spinach)
Cabbage
● HEALTH BENEFITS OF CRUCIFEROUS VEGETABLES
Cruciferous vegetables contain glucosinolates, which are compounds that give these plants their bitter flavour, says Arora. Glucosinolates have strong anti-inflammatory and antioxidant properties. They help protect our cells from disease-causing damage.
Cruciferous vegetables are rich in nutrients, including several carotenoids (betacarotene, lutein and zeaxanthin), vitamins C, E and K and minerals, and are low in calories. They are also a good source of fibre.
What’s more? They are also a great source of Omega-3s. These healthy fats are essential to many bodily functions like helping to maintain good cognitive health and reduce the risk of Alzheimer’s disease, says the expert.
MAINTAIN HORMONAL BALANCE
Not just medicines, but cruciferous vegetables can also help maintain hormonal balance. It contains a compound called 3,3’Diindolylmethane, which reduces high oestrogen levels and support oestrogen detox in the liver. This helps to balance oestrogen levels overall, says the expert. If you have high levels of oestrogen, then you can gain weight around the hips, waist, and thighs. Also, there can be light or heavy bleeding during menstruation and non-cancerous breast lumps. So, it’s important to control the oestrogen levels, the expert adds.
WHO SHOULD AVOID THESE VEGETABLES?
These vegetables are healthy and nutritious, but they contain thiocyanates, which can block iodine absorption. People with thyroid problems should not eat very large amounts of such vegetables, says Arora. She suggests you limit consumption to one to two servings or two to three servings per day and opt for cooked vegetables rather than raw. If you eat high amounts of these vegetables, you may also end up with excess gas or thyroid damage.
But if you don’t have any health conditions, you can include it in your daily diet. These vegetables are linked with lower rates of many chronic diseases, including heart diseases.
CRUCIFEROUS VEGETABLES ARE RICH IN NUTRIENTS, INCLUDING SEVERAL CAROTENOIDS (BETACAROTENE, LUTEIN AND ZEAXANTHIN), VITAMINS C, E, AND K AND MINERALS AND ARE LOW IN CALORIES