Seasonal Vegetables

by Dr.Vinitha Krishnan, Nutritionist, Fortis Malar Hospital
The health benefits of Seasonal vegetables
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions.
Certain compounds such as 3,3'-diindolylmethane (DIM) and sulforaphane found in cruciferous vegetables like cabbage have reported to have several health benefits.
The cabbage may have a range of health benefits
Benefits
Protection from radiation therapy
1) Animal studies have shown that DIM in cabbage has protective effects against cancer, and there is also hope for using it as a shield to protect healthy tissues during cancer treatment in the future.
2) Cancer prevention
Research over the past 30 years has consistently shown that consuming cruciferous vegetables is associated with a lower risk of cancer. Researchers have suggested that the sulforaphane is what appears to give them their cancer-fighting power.
Promising results have been seen with multiple types of cancers, including melanoma, esophageal, prostate, and pancreatic.
Another study, conducted at the University of Missouri, claim that apigenin , a chemical found in cabbage has the potential to be used as a non-toxic treatment for cancer in the future, as it has the property to reduce the size of the tumor.
3) Heart health
The same potent anthocyanin’s in red cabbage has the ability to suppress the inflammation that may lead to cardiovascular disease. The high polyphenol content in cabbage might also reduce the risk of cardiovascular disease by preventing platelet buildup and reducing blood pressure.
4) Immunity
A popular way to consume cabbage is in a fermented form such as sauerkraut and kimchi. Chocked full of probiotics, fermented foods might be one of the best things for the immune and digestive systems. Healthy microbes produced in fermentation make vitamins and minerals easier to absorb.
5) Digestion
The fiber and water content in cabbage help to prevent constipation and maintain a healthy digestive tract.

Nutrition Content
According to the USDA National Nutrient Database, 1 half cup of shredded cooked cabbage (75 grams) contains:
• 17 calories
• 4 grams of carbohydrate (including 1 gram of fiber and 2 grams of sugar)
• 1 gram of protein
Eating a half-cup of cooked cabbage would provide 30-35 percent of daily vitamin C needs. It also provides:
• 81.5 micrograms of vitamin K
• 11 milligrams of magnesium
• 22 micrograms of folate
Plus, lesser amounts of vitamin B-6, calcium, potassium, and thiamin.
Cabbage contains the antioxidants choline, beta-carotene, lutein, and zeaxanthin as well as the flavonoids kaempferol, quercetin, and apigenin.
Red cabbage tends to contain more of these compounds than green cabbage.

Broccoli
Broccoli is an edible green plant in the cabbage family whose large flowering head is eaten as a vegetable. It is a tasty vegetable which is rich in dozens of nutrients and has loads of health benefits.
1. Broccoli reduces the risk of many life style related disease like obesity, diabetes, hypertension and overall mortality.
2. It promotes healthy complexion, and hair.
3. Fights cancer:
Folate in broccoli found to lower risk of breast cancer in women. Protecting effects of folate is also reported in colon, stomach, pancreatic and cervical cancer.
4. Improves bone health:
• 1 cup of chopped broccoli provides 92mcg of Vit.K well over 100% of RDA.
Adequate Vit.K improves bone health by improving calcium absorption and reducing urinary excretion of calcium.
• Broccoli contributes to the daily need for calcium providing 43 mg in 1 cup.
5. Looking Younger:
• Antioxidant, Vit.K when eaten in natural form can help fight skin damage caused by sun and pollution, reduces wrinkles and improves the overall skin texture.
• Broccoli provides 81 mg of vitamin C. Vit.C plays an important role in the formation of collagen the main support system for skin.
• Vit.A and Vit.E are crucial for healthy looking skin, both of which broccoli provides.
6. Improves digestion and natural detoxification.
• It has natural fiber and can prevent constipation and maintain a healthy digestion tract and lower the risk of colon cancer.
7. Reduces the impact of allergy related substances and inflammation
• Helps people with arthritis as it has omega -3- fatty acids
8. Protects the eyes
• It has anti oxidants like carotenoids, lutin, zeataxin, zeaxanthin and B-carotene Contains Vit-A, Vit-C, Vit-B all of which prevents eyes against mascular degeneration, cataract and repairs damage against harmful radiation.
• Rich in magnesium, zinc and phosphorous. Helpful in children, elderly and lactating mothers.
Nutrient Content
• 1cup contain as per USDA National nutrient data base, 1 cup of broccoli contains. 31 Kcal, 0gm fat, 6 gm CHO(2gm sugar, 2gm fiber) and 3 gm protein.
• It provides the daily need for vit.C, Vit.K and also a good source of potassium, Vit.A and folate.
• Broccoli leads among the top 20 in regards to the Aggregate Nutrient Density Index.
How to incorporate in diet
Store in refrigerator. Do not store in room temperature.
Use it in soups and as steamed veggies.
Health risk of consuming broccoli
• Avoided in people taking blood thinners