Brassica vegetables, including broccoli, kale, cabbage, are rich in health-promoting compounds

 Brassica vegetables, including broccoli, kale, cabbage, and mustard greens, are rich in health-promoting compounds but remain underutilized in global diets. These crops contain a wide range of phytonutrients—such as glucosinolates, vitamins, carotenoids, phenolics, and essential minerals—that can reduce risks of cancer, cardiovascular disease, and other chronic conditions.

Common types

• Arugula: A peppery-flavored, delicate-leafed green that is often used as a salad base or topping for pizzas.
• Bok choy: A type of Chinese cabbage with a mild, fresh flavor, ideal for stir-fries and steaming.
• Broccoli: An edible plant with a flowering green or purple head that can be eaten raw, steamed, or roasted.
• Brussels sprouts: These mini cabbages are a popular seasonal vegetable that can be roasted or sautéed.
• Cabbage: A leafy green, red, or white vegetable known for its dense head. Varieties include Napa, Savoy, and green cabbage.
• Cauliflower: Best known for its edible white head, which can be roasted, pureed, or cut into "steaks".
• Collard greens: A staple in Southern cooking, these have large leaves with a bitter flavor. They are often braised or used for wraps.
• Horseradish: The root of this plant is known for its strong, pungent heat and is often used as a seasoning.
• Kale: This versatile leafy green comes in several varieties and can be used in salads, smoothies, or roasted into chips.
• Kohlrabi: Known as the "German turnip," its flavor and texture are similar to a broccoli stem.
• Mustard greens: These peppery greens are used in both Asian and Southern cuisines and can be eaten raw or cooked.
• Radishes: These fast-growing roots add a cool, crisp crunch and a hint of spice to crudités and salads.
• Rutabaga: A root vegetable that is larger and sweeter than a turnip. It can be roasted or mashed.
• Turnip: A hearty root vegetable with a hint of heat that can be cooked in various ways, including raw in salads or roasted.
• Wasabi: The root is known for its intense, sinus-clearing heat and is often made into a paste.
• Watercress: An aquatic leafy green with a peppery flavor that can be used in salads and stir-fries. 

Nutritional and health benefits

Brassica vegetables are known for being nutrient-dense. 

• Vitamins and minerals: They are rich in vitamins A, C, E, and K, as well as folate and minerals like calcium, potassium, and iron.
• Fiber: Many brassicas are a great source of fiber, which helps support a healthy digestive system and reduces the risk of bowel cancer.
• Antioxidants: The vegetables contain high levels of antioxidants, such as vitamin C and carotenoids, which help protect cells from damage.
• Anti-inflammatory properties: The vitamin K found in brassicas like kale and collards helps regulate inflammatory responses in the body.
• Potential cancer-fighting properties: Brassicas contain compounds called glucosinolates, which may help reduce the risk of certain cancers, including breast, colon, and prostate cancer. 

How to prepare brassica vegetables

Brassicas are versatile and can be cooked in many ways. 

• Roasting: Roasting brings out a natural sweetness and can be used for Brussels sprouts, cauliflower, and rutabaga.
• Steaming: Steaming is a quick, gentle method to cook vegetables like broccoli, bok choy, and young turnips.
• Sautéing and stir-frying: For a fast, flavorful side dish, sauté or stir-fry vegetables like cabbage, kale, and mustard greens.
• Raw: Many brassicas, such as arugula, radishes, and kale, can be enjoyed raw in salads.
• Braising: This method works well for denser brassicas like cabbage and collard greens, making them tender and flavorful.