Brassica Vegetables: Growing Practices and Nutritional Information
()
About this ebook
This is a small book about all popular brassica vegetables, namely cabbage, cauliflower, chinese cabbage, broccoli, brussels sprouts, kale, kohlrabi, collard greens, and more. Brassica vegetables are also known as cole crops, crucifers, and cruciferous vegetables. They belong to the genus Brassica and family Brassicaceae, the mustard family. This book explains in detail growing practices, nutritional information, health benefits, and popular food preparations of these brassica vegetables. Recent scientific researches about 'Nutrient-Density in Plant-Based Foods' reveal that dark leafy vegetables and brassica vegetables are one of the nutrient-dense, plant-based foods available to us today.
Read more from Roby Jose Ciju
Bell Peppers: Growing Practices and Nutritional Value Rating: 0 out of 5 stars0 ratingsE-Business Models and Web Strategies for Agribusiness Rating: 3 out of 5 stars3/5Advanced Packaging Technologies for Fruits and Vegetables Rating: 0 out of 5 stars0 ratingsMoringa, the Drumstick Tree Rating: 0 out of 5 stars0 ratingsNutrient Rich Citrus Fruits: Growing Practices and Nutritional Information Rating: 0 out of 5 stars0 ratingsMushroom Farming: 21 Rules for Success Rating: 0 out of 5 stars0 ratingsGrowing Kale, Brussels Sprouts and Celery Rating: 0 out of 5 stars0 ratingsBulbous Vegetables: Onion, Garlic and Leek Rating: 0 out of 5 stars0 ratingsCurry Leaf Plant Rating: 0 out of 5 stars0 ratingsAdvanced Hydroponics Technologies Rating: 0 out of 5 stars0 ratingsGrowing Herbs For Aromatherapy Rating: 0 out of 5 stars0 ratingsChile Peppers Rating: 0 out of 5 stars0 ratings5 Popular Leafy Salad Vegetables Rating: 0 out of 5 stars0 ratingsA Simple Guide for Growing Organic Mushrooms Rating: 0 out of 5 stars0 ratingsLeaves as Vegetables: Food Significance and Nutritional Information Rating: 0 out of 5 stars0 ratings5 Popular Leafy Salad Vegetables: Lettuce, Celery, Chives, Kale and Parsley Rating: 0 out of 5 stars0 ratingsGrowing Edible Mushrooms Rating: 0 out of 5 stars0 ratingsJalapeno Peppers: Production, Processing, and Marketing Rating: 0 out of 5 stars0 ratingsMushrooms and Seaweeds Rating: 0 out of 5 stars0 ratings21 Culinary Herbs Rating: 0 out of 5 stars0 ratingsMineral-Rich Vegetables Rating: 0 out of 5 stars0 ratingsBasics of E-Business Rating: 0 out of 5 stars0 ratingsHealth Benefits of 150 Vegetables Rating: 0 out of 5 stars0 ratingsTomato Gardening A Beginner Guide Rating: 0 out of 5 stars0 ratingsFlowers as Vegetables Rating: 0 out of 5 stars0 ratingsMint Herbs: Growing Practices and Health Benefits Rating: 0 out of 5 stars0 ratingsBulb Crops for Home Gardens Rating: 0 out of 5 stars0 ratingsRhubarb, the Pie Plant: Growing Practices and Nutritional Information Rating: 0 out of 5 stars0 ratingsRoots as Vegetables: Growing Practices and Food Uses Rating: 0 out of 5 stars0 ratingsRhubarb, The Pie Plant Rating: 0 out of 5 stars0 ratings
Related to Brassica Vegetables
Related ebooks
5 Popular Perennial Vegetables: Globe Artichokes, Crosnes, Asparagus, Sunchokes and Rhubarb Rating: 0 out of 5 stars0 ratingsCranberry, Lingonberry, Huckleberry: Berries From Ericaceae Family Rating: 0 out of 5 stars0 ratingsGarden Cress, Water Cress and Land Cress Rating: 0 out of 5 stars0 ratingsGrowing Kale Leaves, Brussels Sprouts and Celery Rating: 0 out of 5 stars0 ratingsMicrogreens and Greenhouse Gardening Rating: 0 out of 5 stars0 ratingsMicrogreens Rating: 0 out of 5 stars0 ratingsKale Recipes: The Complete Guide to Using the Superfood Kale to Make Great Meals Rating: 4 out of 5 stars4/5Vegetable Forcing - Containing Information on Greenhouse Construction, Management and Frame Culture Rating: 0 out of 5 stars0 ratingsComposting for Organic Gardens Rating: 0 out of 5 stars0 ratingsTree Fruit Growing - Volume II. - Pears, Quinces and Stone Fruits Rating: 0 out of 5 stars0 ratingsIntroduction to Cherries: Growing Cherries Rating: 0 out of 5 stars0 ratingsGardening in Your Nineties: The Sequel to Sex in Your Seventies Rating: 0 out of 5 stars0 ratingsThe Culture of Vegetables and Flowers From Seeds and Roots 16th Edition Rating: 0 out of 5 stars0 ratingsDwarf Fruit Trees - Their Propagation, Pruning, and General Management, Adapted to the United States and Canada Rating: 0 out of 5 stars0 ratingsWalnut Growing in Oregon Rating: 0 out of 5 stars0 ratingsA Guide to Pruning Fruit Trees for a Productive Orchard Rating: 0 out of 5 stars0 ratingsSuccess with Small Fruits Rating: 0 out of 5 stars0 ratingsThe Charmed Garden: A Guide to Herb Gardening Rating: 0 out of 5 stars0 ratingsOrganic Gardening: The complete guide on everything you need to know for easy organic gardening from home! Rating: 0 out of 5 stars0 ratingsLotus and Water Lily: Aquatic Plants for Foods and Flowers Rating: 0 out of 5 stars0 ratingsStrawberry: Growing Practices and Food Uses Rating: 0 out of 5 stars0 ratingsThe Easy Fruit Garden: A No-Nonsense Guide to Growing the Fruit You Love Rating: 0 out of 5 stars0 ratingsGardening with Heirloom Seeds: Tried-and-True Flowers, Fruits, and Vegetables for a New Generation Rating: 3 out of 5 stars3/5The Compendium of Currant and Gooseberry Growing - Including Information on Propagation, Planting, Pruning, Pests, Varieties Rating: 0 out of 5 stars0 ratingsThe Magic of Sprouts Rating: 0 out of 5 stars0 ratingsA Guide to Growing the Apple with Information on Soil, Tree Forms, Rootstocks, Pest, Varieties and Much More Rating: 0 out of 5 stars0 ratingsParsley: Growing Practices and Nutritional Information Rating: 0 out of 5 stars0 ratingsWild Apples Rating: 0 out of 5 stars0 ratingsLearn to Grow Jerusalem Artichokes in Your Garden Rating: 0 out of 5 stars0 ratingsCover Crops in the Apple, Peach and Fruit Orchard - Selected Articles Rating: 0 out of 5 stars0 ratings
Gardening For You
Midwest-The Lost Book of Herbal Remedies, Unlock the Secrets of Natural Medicine at Home Rating: 0 out of 5 stars0 ratingsThe Cannabis Grow Bible: The Definitive Guide to Growing Marijuana for Recreational and Medical Use Rating: 5 out of 5 stars5/5Floriography: An Illustrated Guide to the Victorian Language of Flowers Rating: 4 out of 5 stars4/5The Lost Book of Simple Herbal Remedies: Discover over 100 herbal Medicine for all kinds of Ailment Inspired By Barbara O'Neill Rating: 0 out of 5 stars0 ratingsThe Complete Medicinal Herbal: A Practical Guide to the Healing Properties of Herbs Rating: 4 out of 5 stars4/5The Complete Language of Flowers: A Definitive and Illustrated History Rating: 4 out of 5 stars4/5Mini Farming: Self-Sufficiency on 1/4 Acre Rating: 5 out of 5 stars5/5Cunningham's Encyclopedia of Magical Herbs Rating: 4 out of 5 stars4/5Houseplants 101: How to choose, style, grow and nurture your indoor plants: The Green Fingered Gardener, #4 Rating: 5 out of 5 stars5/5Companion Planting - The Lazy Gardener's Guide to Organic Vegetable Gardening Rating: 5 out of 5 stars5/5Magical Herbalism: The Secret Craft of the Wise Rating: 4 out of 5 stars4/5The Modern Witchcraft Guide to Magickal Herbs: Your Complete Guide to the Hidden Powers of Herbs Rating: 5 out of 5 stars5/5Backyard Pharmacy: Growing Medicinal Plants in Your Own Yard Rating: 5 out of 5 stars5/5The Alchemy of Herbs - A Beginner's Guide: Healing Herbs to Know, Grow, and Use Rating: 5 out of 5 stars5/5The Suburban Micro-Farm Rating: 5 out of 5 stars5/5The Big Book of Backyard Medicine: The Ultimate Guide to Home-Grown Herbal Remedies Rating: 0 out of 5 stars0 ratingsThe Herbalist's Bible: John Parkinson's Lost Classic Rediscovered Rating: 0 out of 5 stars0 ratingsSquare Foot Gardening: A Beginner's Guide to Square Foot Gardening at Home Rating: 2 out of 5 stars2/5The Green Witch's Garden: Your Complete Guide to Creating and Cultivating a Magical Garden Space Rating: 5 out of 5 stars5/5Floret Farm's Cut Flower Garden: Grow, Harvest, and Arrange Stunning Seasonal Blooms Rating: 4 out of 5 stars4/5Back to Basics: A Complete Guide to Traditional Skills Rating: 4 out of 5 stars4/5Be Your Own Herbalist: Essential Herbs for Health, Beauty, and Cooking Rating: 0 out of 5 stars0 ratingsGardening Hacks: 300+ Time and Money Saving Hacks Rating: 5 out of 5 stars5/5Native American Herbalist Bible: A Handbook of Native American Herbs Usage in Modern Day Life and Recipes for Aliments Rating: 0 out of 5 stars0 ratingsYour Indoor Herb Garden: Growing and Harvesting Herbs at Home Rating: 5 out of 5 stars5/5Wild Witchcraft: Folk Herbalism, Garden Magic, and Foraging for Spells, Rituals, and Remedies Rating: 5 out of 5 stars5/5Edible Wild Plants Rating: 4 out of 5 stars4/5The Weekend Homesteader: A Twelve-Month Guide to Self-Sufficiency Rating: 4 out of 5 stars4/5Self-Sufficiency Handbook: Your Complete Guide to a Self-Sufficient Home, Garden, and Kitchen Rating: 4 out of 5 stars4/5
Reviews for Brassica Vegetables
0 ratings0 reviews
Book preview
Brassica Vegetables - Roby Jose Ciju
Brassica Vegetables: Growing Practices and Nutritional Information
Roby Jose Ciju
Published by Agrihortico, 2021.
While every precaution has been taken in the preparation of this book, the publisher assumes no responsibility for errors or omissions, or for damages resulting from the use of the information contained herein.
BRASSICA VEGETABLES: GROWING PRACTICES AND NUTRITIONAL INFORMATION
First edition. March 17, 2021.
Copyright © 2021 Roby Jose Ciju.
ISBN: 978-1393598497
Written by Roby Jose Ciju.
Brassica Vegetables
Growing Practices and Nutritional Information
Roby Jose Ciju
Copyright © 2019 AGRIHORTICO
All rights reserved.
https://www.agrihortico.com
Brassicas, the Nutrient-Rich Cruciferous Vegetables
Brassica vegetables are also known as cole crops, crucifers, and cruciferous vegetables. They belong to the genus Brassica and family Brassicaceae, the mustard family. Popular brassica vegetables include cabbage, Chinese cabbage, cauliflower, broccoli, Brussels sprouts, kohlrabi (knolkhol), collard greens, and kale. Brassica vegetables are biennial in their growing habit but for commercial production they are grown as annuals. Brassica vegetables believed to be originated in the region comprising of Western Europe, the Mediterranean region and the temperate regions of Asia.
Culinary Uses: In some brassica vegetables, almost all parts are edible. While in others, leaves, modified stems and flowers form the edible parts. A list of major brassicas and their respective edible portions is given below:
Health Benefits of Brassica Vegetables
Brassica vegetables are considered to be the richest source of plant-based antioxidants in a human diet. An antioxidant is a substance that inhibits oxidation, especially that of free radicals. Free radicals are chemically unstable molecular fragments or atoms that have a charge due to excess or deficient number of electrons and are directly responsible for cell degeneration and resultant ageing process in human beings. The immediate tendency of free radicals, as soon as they are formed, is to become stable by reacting with cellular components (for example: DNA) or cell membrane. The result is DNA damage, malignant tumour formation (cancer) and diabetes, cataract, heart diseases and other cell degenerative diseases.
Some of the examples of free radicals are superoxide anion, hydroxyl radical, transition metals such as iron and copper, nitric acid and ozone. Major sources of free radicals are normal oxidation process happening within the human body (i.e. released as a byproduct of cell metabolism), exposure to pollution (free radicals may be present in the air we breathe), exposure to sunlight and lifestyle factors such as alcohol consumption, wrong diet habits (free radicals may be present in the food we eat), stress, and smoking. Some of the examples of cell damage by free radicals are cataract (lens of the eyes become opaque), damage to cell's protective lipid layer (cell membrane), and heart diseases where free radicals trap LDL (low density lipoprotein) in blood artery walls and form coatings.
savoy-2552303_960_720.jpgFigure 1: Brassica Vegetables
Antioxidants are present in the form of vitamins, minerals, enzymes and polyphenolic compounds. Major Antioxidant Vitamins are Vitamin C and Vitamin E. brassica vegetables such as broccoli, brussels sprouts, cauliflower, and kale are rich source of Vitamin C. This vitamin is water soluble, easily absorbed by the body hence a mighty scavenger of free radicals present in the bodily fluids including blood. Broccoli is rich in Vitamin E which is essential for the prevention of oxidation of lipids (fats). Major antioxidant minerals are Zinc and Selenium. Selenium is essential to form an active site of most antioxidant enzymes. Major antioxidant enzymes present in human body are Superoxide Dismutase (SOD), catalase (CAT) and Glutathione and glutathione peroxidise. All these three groups of antioxidant enzymes are working together to protect cells from free radical damage.
vegetable.jpgFigure 2: Brassica Foods
Polyphenolic compounds or polyphenols are a large group comprising of flavonoids, carotenoids, and anthocyanins. Flavonoids are chemical compounds plants produce to protect themselves from cell damage and it is a subgroup of polyphenolic antioxidants. It reduces cell inflammation, improves memory and concentration and increases body’s immunity. Anthocyanins are a subgroup of flavonoids. In case of carotenoids, there are about 600 types of carotenoids known till date. Some of these are alpha carotene, beta carotene, lycopene, cryptoxanthin, zeaxanthin, and lutein. Beta carotene is the most studied carotenoids and is a precursor of Vitamin A. brassica vegetables such as broccoli, kale, and collard greens are rich source of beta carotene.
Arugula
Scientific name of arugula is Eruca sativa. Arugula belongs to the family Brassicaceae, the cabbage family (syn. Cruciferae). All members of Brassicaceae are believed to be originated in the region comprising of Western Europe, the Mediterranean region and the temperate regions of Asia.
Common names of Arugula are ‘Salad Rocket’, ‘Garden Rocket’, ‘Eruca’ and Rocket
. It is a popular salad vegetable; its leaves, flowers, tender seed pods and seeds are edible.
Botanical Description: Arugula is grown as an annual for food purposes; it is a quick-growing plant and the plant grows up to a height of one meter under good growing conditions. Leaves are pinnate, with 4-10 small lateral lobes and a large terminal lobe. Leaves are highly pungent flavoured. Flowers are up to 4cm in diameter, arranged in corymbs. Flowers are with white petals and yellow stamens. Fruit is a pod up to 4 cm long with a terminal beak, and containing numerous seeds.
rocket-3415593_960_720.jpgFigure 3: Arugula
Health Benefits of Arugula Greens
Arugula greens are Moisture-Rich foods: 100 g edible portion of arugula leaves contain 91.71g of moisture/water. Due to high moisture content, consumption of raw arugula greens as salads is good for preventing excess body dehydration. Body needs water to regulate the body temperature and for transporting nutrients, removing bodily toxins and waste, and for protecting body organs. A dehydrated body accelerates the ageing process. When body is dehydrated it results in energy loss, headaches and fatigue.
Arugula greens are good source of Vitamin A: According to U.S. FDA (Food and Drug Administration), daily value (DV) of Vitamin A is 5000 IU (international unit). 100 g of edible portion of arugula greens contains 2373 IU of Vitamin A.
(Note: DV means daily amount of nutrient recommended for an adult)
Vitamin A is essential for eye health and also for strengthening body’s natural immune system. Vitamin A is also essential for tissue building, and for the formation of RBCs (red blood cells), skin and bones. Deficiency of Vitamin A results in night blindness, and drying of skin and eyes.
Arugula greens are moderate source of Folic acid or Folate: According to U.S. FDA (Food and Drug Administration), daily value (DV) of folate is 400mcg (micrograms). 100 g of edible portion of arugula greens contains 97mcg of folate. Folic acid is essential for energy production from food. It helps in synthesis of nucleic acids and proper functioning of immune system and blood production by facilitating functioning of iron and increasing production of RBCs. It also helps in controlling protein/amino acid metabolism. It is an important vitamin for pregnant women and for women who are trying to conceive. Major deficiency symptoms of folic acid include birth defects in new born babies, diarrhoea, hearing loss due to ageing, improper functioning of immune system, weakness, fatigue and headaches. Regular consumption of folic acid helps in slowing down progression of hearing loss with ageing; to prevent birth related defects in new born babies; for protection from cancer, heart diseases, depression and degeneration of body due to ageing; and to prevent memory loss and osteoporosis.
Arugula greens are excellent source of Vitamin K: According to U.S. FDA (Food and Drug Administration), daily value (DV) of Vitamin K is 80mcg (micrograms). 100g of edible portion of arugula greens contain 108.6 mcg (micrograms) of Vitamin K. This vitamin is essential for the formation of strong bones, for blood clotting, and for preventing heart diseases, cancer, and osteoporosis. Vitamin K deficiency results in bleeding gums and bleeding nose.
Arugula contains moderate amounts of Vitamin E: Apart from the above-mentioned vitamins, arugula greens contain moderate amounts of Vitamin E also. It is a powerful antioxidant vitamin which helps in formation of new blood vessels and also increases body’s natural immunity.
Arugula greens are moderate source of many health-enhancing minerals such as iron, magnesium, potassium and phosphorus also.
Nutrition in Arugula Greens: According to USDA Nutrient Database, arugula greens are not only a powerhouse of vitamins and minerals but are rich in health-enhancing