Brassica vegetables, including broccoli, cauliflower, and kale, are low in calories and high in nutrition. They are excellent sources of vitamins A and C, as well as folate, vitamin K, and potassium. Eating them with a little fat improves the body’s ability to use beta-carotene.
Brassica vegetables are members of the Brassica plant genus and include the plants related to broccoli, cauliflower, and kale. Cabbage, Brussels sprouts, and turnips are also part of this group. These vegetables are low in calories and are generally very nutritious, especially green brassica vegetables like broccoli, kale, and Brussels sprouts. These particular plants are excellent sources of vitamins A and C and also provide some of the necessary B vitamins and minerals. Other members of this group of vegetables include cabbage and mustard, as well as bok choy.
Being made mostly of water, brassica vegetables are excellent sources of nutrition considering how few calories they contain. Cooked servings of these vegetables are generally only about 30 calories or less. This makes them a good choice not only for low-calorie diets, but for most diets in general. They contain very little fat, and the calories come from carbohydrates and protein. Many are also good sources of fiber.
The green vegetables in this group are a good source of vitamin A in the form of beta-carotene. Half a cup of cooked broccoli contains about 25 percent of the recommended dietary allowance (RDA) for vitamin A. About 3.5 ounces (100 g) of kale provides more than 250 percent of the RDA for vitamin A, which is a safe amount when taken as beta-carotene from food sources. Brussels sprouts and cabbage provide good but small amounts of beta-carotene. Eating these vegetables with olive oil or a dressing that contains a little fat improves the body’s ability to use beta-carotene.
Some of the brassica vegetables, such as broccoli and cauliflower, contain vitamin C in amounts similar to citrus fruits. Just under 3 ounces (about 78 g) of cooked broccoli or Brussels sprouts provides about 80 percent of the RDA for vitamin C. A half cup of cooked cauliflower provides about 50 percent of the RDA. of this vitamin, and 3.5 ounces (100 g) of kale provides about 70 percent.
The green plants in the Brassica vegetable group are also good sources of folate and excellent sources of vitamin K. Folic acid is an important B vitamin that is also present in other green vegetables. Green brassica vegetables are also fair sources of vitamin E, a vitamin found primarily in nuts and seeds.
You can get a good amount of potassium from a serving of most brassica vegetables, especially the green vegetables in this group. A cooked serving of kale, Brussels sprouts or broccoli contains about 8 percent of the RDA for potassium. They also contain some iron, calcium and magnesium. Cauliflower and turnips, on the other hand, provide less potassium and fewer minerals overall.
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