I’ve been a nurse for almost 20 years and even I didn’t know what cruciferous vegetable are until the last few years. I’ve ate them my entire life (you likely have too!) but didn’t know the name of this divisive group of veggies (people love to love them and love to hate them) until the “hormone health” section of my functional medicine training. Now I recommend them to almost every one of my clients! Cruciferous vegetables truly are powerhouse veggies that not only offer a myriad of health benefits but also play a crucial role in supporting hormone health.
What Exactly Are Cruciferous Vegetables?
Cruciferous vegetables belong to the Brassicaceae family and include familiar favorites like broccoli, broccoli sprouts, cauliflower, Brussels sprouts, kale, arugula, and cabbage. Also included are radishes, turnips, romanesco broccoli, watercress, and bok choi. What sets them apart in terms of hormone health is their rich content of phytochemicals called glucosinolates and polysulfides. When these vegetables are chewed or chopped, glucosinolates break down into bioactive compounds such as indoles and isothiocyanates, which have been shown to support detoxification pathways in the liver where excess hormones are broken down and eliminated.
Benefits of Cruciferous Vegetables for Hormone Health
1. Estrogen Balance: Cruciferous vegetables contain compounds that may help promote a healthy balance of estrogen in the body. This is particularly important as estrogen dominance has been linked to various health issues, including breast cancer and reproductive disorders.
2. Detoxification Support: The liver plays a crucial role in hormone metabolism and detoxification. Compounds found in cruciferous vegetables support the liver’s ability to process and eliminate excess hormones and toxins from the body.
3. Anti-inflammatory Properties: Chronic inflammation can disrupt hormone balance. Cruciferous vegetables are rich in antioxidants and anti-inflammatory compounds that help combat oxidative stress and inflammation, promoting overall hormonal health.
Incorporating Cruciferous Vegetables Into Your Daily Routine
It’s recommended to have 1-2 servings of cruciferous vegetables per day. This may seem a lot, but there are easier ways than chewing on raw broccoli all day long! With intention and a little creativity you can easily meet your daily recommendations of cruciferous veggies!
1. Smoothies with Frozen Cauliflower and Baby Kale: One of the simplest and most versatile ways to incorporate cruciferous vegetables into your diet is by adding frozen cauliflower and/or baby kale to smoothies. Cauliflower blends smoothly and adds a creamy texture without overpowering the flavor, and can be a nutrient dense substitute for ice. Try blending cauliflower with baby kale for a double cruciferous boost in whatever smoothie you usually make!
2. Roasted Brussels Sprouts or Broccoli: Roasting brings out the natural sweetness and enhances the flavor of cruciferous vegetables. Toss Brussels sprouts or broccoli florets with avocado oil or olive oil, garlic, salt, and pepper, then roast in the oven until tender and slightly caramelized. This makes for a delicious side dish or a satisfying addition to salads and bowls. These also taste great with a drizzle of balsamic vinegar or fresh lemon.
3. Stir-fried Kale, Cabbage, Broccolini, or Bok Choy: Stir-frying is a quick and flavorful way to prepare cruciferous vegetables. Heat a bit of olive oil or sesame oil in a pan, add thinly sliced kale, cabbage, or bok choy, or broccolini stalks cut in half lengthwise, and stir-fry with garlic, ginger, and coconut or avocado oil until tender-crisp. Then top with soy sauce or coconut aminos. Serve as a nutrient-packed accompaniment to your favorite protein.
4. Kale Chips: For a crunchy and guilt-free snack, bake kale leaves tossed in olive oil and a sprinkle of sea salt at 300 degrees until crisp. Kale chips are a satisfying alternative to potato chips and offer a boost of fiber, vitamins, and minerals.
5. Cabbage Slaw: Create a refreshing and colorful coleslaw using shredded green and red cabbage, carrots, and cilantro with a tangy dressing made with lime, orange juice & greek yogurt. Serve as a side dish or topping for tacos and sandwiches.
6. Broccoli sprouts: Broccoli sprouts contain even more polysulfides (the beneficial compounds in cruciferous veggies) than mature broccoli and are super easy to add to multiple dishes- on sandwiches, in salads, topping avocado toast or soup, tossing in smoothies, and literally anything you can think of that can use a topping or garnish.
7. Romanesco Broccoli: This bright light green vegetable looks a mix of math, art, broccoli and cauliflower. It can be eaten raw with any dip, steamed or roasted, just like you would broccoli or cauliflower. If you see it in the store or at your farmer’s market take a chance and try it out! It might be your new favorite veggie!
Cruciferous Conclusion
Incorporating 1-2 servings of cruciferous vegetables into your daily diet is a simple yet powerful step toward supporting hormone and overall health. Whether you’re blending frozen cauliflower into a morning smoothie or sprinkling broccoli sprouts on your next sandwich, these nutrient-dense veggies offer a wealth of benefits that extend far beyond their vibrant colors and flavors. As a nurse passionate about holistic health, I encourage you to explore these creative ways (and come up with some of your own!) to enjoy cruciferous vegetables and reap the rewards of whole food based nutrition.