As you may know, I have a strong family history of Alzheimer’s Disease, and I’m passionate about learning what I can do to reduce my risk. While I can’t change my genes, one thing I can control is my diet. And even though I truly wish the secret to a long, healthy life was found in the bottom of a bag of Wise potato chips, the truth is that we get a lot more benefits from snacking on cruciferous vegetables than junk food (and, you can still dip them in a little French onion dip now and then, if that’s your thing!).

Don’t let the fancy name fool you – cruciferous veggies are just your everyday green (and white, and sometimes purple) heroes like:

• Broccoli
• Cauliflower
• Brussels sprouts
• Kale
• Cabbage
• Arugula
• Bok Choy

These goodies can do wonders for your gut, your skin, and your brain! Cruciferous vegetables are rich in a compound called sulforaphane, a natural plant chemical that may help reduce inflammation and protect the brain and body from oxidative stress. They’re also loaded with vitamin K, folate, fiber, and other antioxidants. They can improve blood sugar control, lower cholesterol, and provide an immunity boost! Could they get any better? Yes, they can! My favorite benefit of eating cruciferous vegetables is that studies have shown an association between increased intake and a slower rate of decline as we age.

Pass the broccoli, please!

As I always say, don’t take my word for it! Here are some of the actual, peer-reviewed studies:

Fahey, Jed W et al. “Sulforaphane and Brain Health: From Pathways of Action to Effects on Specific Disorders.” Nutrients vol. 17,8 1353. 15 Apr. 2025, doi:10.3390/nu17081353

Sun, Y et al. “Sulforaphane Protects against Brain Diseases: Roles of Cytoprotective Enzymes.” Austin journal of cerebrovascular disease & stroke vol. 4,1 (2017): 1054. doi:10.26420/austinjcerebrovascdisstroke.2017.1054

Ways to Sneak More Cruciferous Veggies Into Your Diet

Let’s get real for a minute. Most of us have to make a pretty concerted effort to get a cup of cruciferous veggies into our diet every single day, especially when deep-fried or cheese-sauce-covered versions don’t really count (I know, I’m upset about it too). Here are a few easy ways to sneak a few extra servings in each week:

• Toss a few handfuls of arugula or shredded cabbage into your salads, grain bowls, or tacos
• Roast broccoli or cauliflower with olive oil and your spices and herbs of choice (I like thyme or smoked paprika) for an easy side dish
• Blend cabbage or kale into soups and stews
• Use cauliflower rice (frozen is okay!) in place of regular rice in your casseroles or under your main dish
• Serve grilled chicken, fish, or tofu on a bed of arugula (this is one of my favorite ways to serve salmon!)
• Make a quick stir-fry with bok choy or broccoli. Add chicken or tofu, if you like.
• Try a Brussels sprouts slaw (it tastes way better than it sounds, trust me!)
• If you eat eggs, throw leftover broccoli or cauliflower into an omelet or scramble

Some of My Favorite Cruciferous Recipes

I love a good broccoli salad, but most are made with tons of mayo, cheese, and bacon. I’ve found a new favorite at Love and Lemons that uses less mayo, and she replaces the bacon with smoky almonds and pepitas – check out her recipe for your next cookout!

Or, try Giada De Laurentiis’ Roasted Broccoli and Brussels Salad for a warm side dish (I skip the parmesan, I promise you won’t even miss it).

More in the mood for soup? Try Elizabeth Rider’s Creamy Cauliflower Soup! It’s easy, tasty, and filling – perfect for a cool night or a light lunch anytime.

No Perfection Required

You don’t have to eat every single member of the cruciferous family every day (in fact, your stomach will thank you for not doing that!). But adding a few more servings of these crunchy, brain-loving veggies to your plate each week is totally doable, and can be a delicious step towards a healthier future.

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