What are Brassica vegetables?

Brassica vegetables are members of the plant brassica and include related plants of broccoli, cauliflower and kale. This group also includes cabbage, brushed sprouts and turnip. This vegetable has a low calorie content and is generally very nutritious, especially green vegetables Brassica, such as broccoli, Kale and Růžička sprouts. In particular, these plants are excellent sources of vitamins A and C and also provide some vitamins B and some necessary minerals. Other members of this group of vegetables are greenery and mustard and side Choy.

Brassica vegetables are mainly made of water and are excellent nutrition sources with regard to several calories they contain. Boiled portions of this vegetable usually have only about 30 or fewer calories. This makes it a good choice not only for diet with reduced calories, but also for most diet in general. They contain very little fat, with calories from carbohydrates and protein. Many are also good fiber sources.

Green vegetables in this group are a good source of vitamin and in the form of beta carotene. One half of the cup of boiled broccoli contains about 25 percent of the recommended daily contribution (RDA) for vitamin A. about 3.5 ounce (100 g) cooked Kale provides more than 250 percent of the RDA for vitamin A, which is safe when used as beta caroten from food sources. Rose germ and cabbage provide a good but smaller amount of beta carotene. Eating this vegetable with olive oil or a bandage that contains a little fat improves the ability of the body to use beta carotene.

Some Brassica vegetables such as broccoli and cauliflower contain vitamin C in a number of similar citrus fruits. A little less than 3 ounces (about 78 g) of cooked shotguns or brussels offer about 80 percent of the RDA for vitamin C. One Half Cup cooked cauliflower provides about 50 percent of the RDA and 3.5 ounce (100 g) cooked Kale about 70 percent.

Green plants inThe Brassica vegetables are also good folate sources and excellent sources of vitamin K. Folate is an important vitamin B, which is also present in other green vegetables. Brassica green vegetables are also fair sources of vitamin E, vitamin, which otherwise usually occurs in nuts and seeds.

The fair amount of potassium can be obtained from a portion of most brassica vegetables, especially green vegetables in this group. Cooked portions of Kale, Růžička germ or broccoli contain about 8 percent of the RDA for potassium. They also contain a little iron, calcium and magnesium. On the other hand, cauliflower and turnip generally provide less potassium and fewer minerals.