In winter, the majority of vegetables belong to the cruciferous family. The main winter vegetables of the crucifer family are; broccoli, brussels sprouts, cabbage, cauliflower, radish and cress. They are generally rich in folic acid (vitamin B9), vitamin C, selenium, potassium and fiber. They contain a natural compound called "glycosinolate" which protects against many types of cancer. Indole-3-carbinol, another substance in the content of these vegetables, also breaks down the excess estrogen. Therefore, it is thought to be effective in hormone sensitive cancer types.
Green leafy winter vegetables contain high amounts of vitamin K and therefore have an important role in blood clotting. However, if a strong blood thinner is used, it should not be consumed more than 2-3 times a week or should be further restricted if necessary. Vegetables in general have high potassium content and show a blood pressure balancing feature. If there is excess potassium in the blood, it should be used with caution.
Vegetables can be consumed on an average of 5 spoons in the main course by cooking with olive oil. If they are preferred to be boiled, they can be added to salads in smaller portions and optionally flavored with olive oil.
Broccoli: Source of fiber, iron, potassium, calcium, selenium and magnesium. Contains folic acid. Rich in lutein and zeaxanthin, which are important for eye health. Studies have shown that these caretenoids prevent age-related eye diseases, cataract and macular degeneration. It has a protective feature against cancer due to its sulforafan content.
Celery: Rich water and fiber content to help in slimming diets. It is rich in vitamin C and potassium.
Spinach: Rich in vitamins A, C, K and folic acid. Contains lutein and zeaxanthin which are important for eye health. It is protective against macular degeneration and night blindness. It should be preferred by vegetarians because it is a source of vegetable based iron.
Red and white cabbage: Source of Vitamin C, Vitamin A, folic acid and fiber. Thanks to its anthocyanin content in the red cabbage, it is protective against cardiovascular diseases.
Leek: Source of Vitamin A, vitamin K and manganese. It contains vitamin B6 which prevents the rise of homocysteine, which prepares the ground for cardiovascular diseases and thus protects cardiovascular health. Thanks to the antioxidant kaempferol in it, it is protective against many chronic diseases, especially cancer.
Parsley: Contains antioxidant properties of myricetin, which is especially protective against skin cancer. Vitamin A content protects eye health, vitamin K protects vascular health and prevents uncontrolled bleeding. It can be put into many dishes as it is tasty. It should be used with caution in pregnancy because it has diuretic properties.
Cress: There are studies which indicate its ability to increase breast milk. It is protective against infection. It is high in phosphorus, potassium, calcium and magnesium.
Turnip: It is rich in vitamin C and folic acid. It is a good source of potassium, fiber and antioxidants. Research shows that gallbladder disorders are less common in places where black radish is consumed. Anthocyanin in red radish prevents cell aging and protects vessels.
Red and yellow onion: It is protective against cancer thanks to its quercetin and antoxyanin content. It contains vitamin A, vitamin C, vitamin B6, folic acid (vitamin B9) and vitamin E. It is rich in potassium, iron and fiber. It is recommended to consume raw to avoid damage to the organic sulfur compounds it contains.
Chard: Source of Vitamin K and vitamin A. Contains zeaxanthin and lutein which protects eye health against macular degeneration.
