New Research Shows Why Women Need These Cruciferous Vegetables

best Cruciferous Vegetables
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Broccoli, Yellow Peppers, and Carrots, Oh My!

A diet rich in a rainbow of fruits and cruciferous vegetables is the way to go for fueling the body with essential vitamins and minerals and feeling amazing. While we certainly recommend people eat across the produce spectrum, recent research suggests that fruits and vegetables of particular shades are especially beneficial for women.

How Do Orange, Yellow, and Cruciferous Vegetables Provide Health Benefits?

According to a study led by researchers from Harvard T.H. Chan School of Public Health, consumption of cruciferous vegetables like broccoli as well as yellow and orange fruits and vegetables were connected to a lower risk for developing breast cancer. Say, whaaa …

That’s right.

“While a diet with lots of fruits and vegetables is associated with many other health benefits, our results may provide further impetus for women to increase their intake of fruits and vegetables,” said senior author Heather Eliassen, associate professor at Harvard Medical School and Harvard Chan School and associate epidemiologist at Brigham and Women’s Hospital.

In the study, which took place between 1991 and 2013 and included 182,145 women between the ages of 27 and 59, fruit and vegetable consumption was evaluated through a series of questionnaires. Researchers found that women who ate more than 5.5 servings of fruit and vegetables each day reduced their risk of breast cancer by 11 percent compared to those who ate 2.5 servings or less. (A serving is defined as one cup of raw leafy vegetables or half a cup of raw or cooked vegetables or fruit).

What Fruits And Vegetables May Reduce Cancer Risk?

While previous research has suggested an association between vegetable consumption and reduced cancer risk, this latest research, published this month in the International Journal of Cancer highlights particular fruits and vegetables and their impact on certain types of aggressive cancers.

Here’s a List of Orange, Yellow, and Cruciferous Vegetables Associated With Reduced Cancer Risk

1. Arugula
2. Bell peppers
3. Bok choy
4. Broccoli
5. Brussels sprouts
6. Butternut squash
7. Cabbage
8. Carrots
9. Cauliflower
10. Collard greens
11. Kale
12. Mustard greens
13. Pumpkin
14. Turnips
15. Turnip greens
16. Watercress

Is it just us or do you also heart many of the vegetables on this list? In case you need any inspiration for how to make them a part of your weekly meal rotation, here are a few of our favorite ways to enjoy them.

Here’s A Few Favorite Recipes For Cruciferous Veggies

Tart Cherry, Apple & Cabbage Slaw
Curried Carrot Soup with Yogurt
Brussels Sprouts with Cranberry
Carrot, Sweet Potato and Dried Plum Casserole
Kale-Apple Salad
Pumpkin Pie Mousse

No Time To Prep? An Easy Snack Option To Get Your Veggies

What if you are on the move and don’t have time to pull together these veggie recipes? That’s where we can help. We cracked the code on how to make real food like broccoli, kale, carrots, seeds and spices taste incredible and travel well with our new Veggie Pops. Each crunchy bite is made with nothing but whole-food ingredients that nourish your body and your tastebuds. With flavors like Broccoli Chedda and ‘Sour Cream’ and Onion, no one will ever have to tell you to eat your vegetables again.