Brassica Vegetables: Growing Practices and Nutritional Information

By Roby Jose Ciju

This eBook explains about the growing practices and nutritional information of almost all popular brassica vegetables (cruciferous 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. Recent scientific researches about 'Nutrient-Density in Plant-Based Foods' reveal that dark leafy vegetables and brassica vegetables are the most nutrient-dense, plant-based foods available to us today.This book explains in detail growing practices, nutritional information, health benefits, and popular food preparations of these brassica vegetables.

• Language: English
• Publisher: AGRIHORTICO
• Release date: Mar 18, 2021

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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.

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Figure 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.

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Figure 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.

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Figure 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 unsaturated fatty acids (MUFA, mono unsaturated fatty acids and PUFA, poly unsaturated fatty acids) also. A detailed account of nutrients present in 100g of raw arugula greens is given below: